Getting back into it

    Posted In: Sprints

        • Participant
          upandcoming on May 25, 2004 at 7:47 am #9317

          I've decided after a fractured vertebra that my body won't hold up to throwing javelin and I want to get back into sprinting. I will be walking on to the sprint squad next year and I'm looking for some direction. I've downloaded plenty of PDFs that I intend on reading and I have a copy of "Sprints and Relays", but there is a lot of information to digest. Currently, I am lifting and jogging, but I am lost as to what to do from there. Also, I have a history of getting nagging injuries early in the season, so I'm trying to do things right this time and make sure my body is ready. Any ideas of what my training should consist of at this point? Thanks for any advice that can be given. (HS PRs: 10.8h, 22.6h)

        • Member
          400stud on May 27, 2004 at 7:16 am #28389

          One thing I can tell you to do is do lots of Extensive Tempo work (65-79% effort / rep). A good base of that with some weightlifting should help get you back into shape. Hills will do you wonders as well as far as developing strength and fitness. If you can handle it, some acceleration development (10-30m reps) early on for speed work. Those things mixed with weights would do wonders for getting you back into shape.

        • Keymaster
          Mike Young on May 27, 2004 at 10:21 pm #28390

          In addition to what 400stud said be sure to include some short acceleration development work (reps of 10-15m) too so it's not too taxing on your body when you start working more intense speed work.

          ELITETRACK Founder

        • Participant
          upandcoming on May 28, 2004 at 2:23 am #28391

          Thanks for the advice 400stud and mike. I have a question regarding the short acceleration development. Is this out of blocks or just standing?

        • Participant
          Danny Tutskey on May 28, 2004 at 2:49 am #28392

          Both ways will work Acc. Dev.

        • Member
          400stud on May 28, 2004 at 3:11 am #28393

          Not to mention coming off your stomach, back, with a short run in, etc.

        • Participant
          pete on May 28, 2004 at 3:54 am #28394

          [i]Originally posted by 400Stud[/i]
          Not to mention coming off your stomach, back, with a short run in, etc.

          Which, along with standing, might be better approaches at first since you're just getting back into it and most likely will take a bit to get comfortable projecting out of the blocks.

        • Participant
          Derrick Brito on May 28, 2004 at 4:14 am #28395

          oh i was having fun thinking up accel dev druing class today;). theres infinite possibilities! there are also rolling starts, bouncing starts, and other stuff, anything thatll get you to accelerate decently hard.

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