[ianolsonaau]

ianolsonaau on July 2, 2004 at 2:40 am #9495

yeah mike ok i need a good off-season workout schedule to get me down to a 10.5 by next track season my current fastest is a 10.7 can help me out please

[Mike Young]

Mike Young on July 2, 2004 at 12:05 pm #29913

Ian-
Before I can make recommendations on a strength program answer these questions:
1. How much weight work have you done in the past (days/week)?
2. How many years have you been lifting?
3. What are your current strength levels?
4. What are your all-time best strength levels?
5. Do you know how to or have someone who can show you how to do the olympic lifts?

ELITETRACK Founder

[ianolsonaau]

ianolsonaau on July 3, 2004 at 3:56 am #29914

well rightnow i bench 150 squat 420 lastime i lifted was in May ive been liftin since i was in 6th grade I have my HS track coach that can help me out with olympic lifts.

[Danny Tutskey]

Danny Tutskey on July 3, 2004 at 5:39 am #29915

[i]Originally posted by ianolsonaau[/i]
well rightnow i bench 150 squat 420 lastime i lifted was in May ive been liftin since i was in 6th grade I have my HS track coach that can help me out with olympic lifts.

If you squat that much. In my mind that wouldn't be the number one focus for next year. I believe you need to maintain your squat and build on your olympic lifts, improving those lifts can help you improve off last year. I don't feel that squating more and more weight is going to make you any faster.

[ianolsonaau]

ianolsonaau on July 3, 2004 at 5:43 am #29916

thanks for the advice drivephase like how much should i start out with when i do olympic lifts and what type

[pete]

pete on July 3, 2004 at 5:45 am #29917

What depth were the squats to? Have a deadlift number?

[ianolsonaau]

ianolsonaau on July 3, 2004 at 5:51 am #29918

Pete hate to tell u this we never did max out on the deadlift with my numbers i have with squat and bench what would be a good weight to start out with.

[Danny Tutskey]

Danny Tutskey on July 3, 2004 at 6:38 am #29919

If you have never done any olympics lifts you need to go through progressions without any weight and it would be a very good idea to have someone who knows how to do the lifts to teach you. Any incorrect form and no experience can lead to an injury.

Here are some olympic lifts and variations….
Box clean, box snatch, clean grip jump, clean pull high, clean pull low, power clean, power snatch, hang snatch, hang clean, snatch pull high, snatch pull low, snatch grip jumps, smith barbell jump squats, smith barbell split jumps, db snatch, and jump squats

Here some videos of the lifts. I would check these and study these.

https://perth.uwlax.edu/strengthcenter/videos/exercisevideos/Weightlifting%20Movements%20Page/Weightlifting%20Movements.htm

[ianolsonaau]

ianolsonaau on July 3, 2004 at 6:43 am #29920

thanks for the advice drivephase do you think its possible to get down to a 10.5 from a 11.7 and ill give it a try

[Danny Tutskey]

Danny Tutskey on July 3, 2004 at 7:14 am #29921

Ofcourse it's possible. You have to take steps and it may take years to get down to 10.5 from 11.7.

[ianolsonaau]

ianolsonaau on July 3, 2004 at 7:22 am #29922

I was thinkin about by next track season though in Spring would it be possible to get there if so what do i need to do?

[Danny Tutskey]

Danny Tutskey on July 3, 2004 at 7:27 am #29923

I don't think it would be possible. I would say that you should shoot for 11.3 then you can start talking about running in the 10.9's the following year. Baby steps my friend, baby steps.

[ianolsonaau]

ianolsonaau on July 3, 2004 at 7:33 am #29924

Ok what do u mean by baby steps any particular definiton for that?

[rice773]

rice773 on July 3, 2004 at 7:33 am #29925

Why do so many people ask this type of question? You do the best you can do on and off the track and see where that gets you. There is no formula, there are far too many variables both in and out of the athlete's control. I don't want to know if it's possible for me to attain certain preformances because that would ruin the joy of the pursuit (training).

[ianolsonaau]

ianolsonaau on July 3, 2004 at 7:37 am #29926

Ok thinks a lot Rice if anyone have any ideas for Plyometrics please tell me.

[Danny Tutskey]

Danny Tutskey on July 3, 2004 at 7:39 am #29927

You have to crawl before you can walk. One summer isn't going to take your time down over 1.2 seconds. Just like Rice said, there isn't an exact formula. There is no set way to get there. The way to start is in the weightroom, set goals, and work your butt off. You'll see improvement, but no one can know how much you will improve. As long as you can leave track, weight room, etc and say that you worked as hard as you possibly could and you can say that honestly, then you're getting somewhere.

I didn't wake up one morning and say I want to run 10.30, how do I get there. I didn't start thinking that I wanted to run 10.3's when I had only run 11.1 in the 100. I didn't even think it in college. It just happen. The pieces fell together and I ran. I have only been able to run in the 10.3's three times. The rest of the time I'm running in the 10.4's or 10.5's. I just worked as hard as I could, knowing that if it all comes together I can run a fast time. Even in that race I had a calf cramp half way through the race and had to run on my heel the rest of the way.

[ianolsonaau]

ianolsonaau on July 3, 2004 at 7:42 am #29928

Ok I understand now just bust my butt on the track and weightroom and see where i get from there is that what you guys are tring to tell me

[rice773]

rice773 on July 3, 2004 at 8:10 am #29929

Nutrition and the 'regeneration' side of training will also be major factors in your success. I place the nutrition/regeneration elements on the same level as the track/weights. Good luck to you.

[ianolsonaau]

ianolsonaau on July 3, 2004 at 8:13 am #29930

Thank you very much I'll get my results to you next track season ok. Is creatine plus a good idea for track or what do I need to be eating

[rice773]

rice773 on July 3, 2004 at 8:47 am #29931

I would leave the creatine alone until you get your diet completely straightened out. The benefits you will see from fueling your body well with real food will far outweigh those from taking creatine. Besides, you can get creatine from whole food sources such as lean beef. There are several other reasons to leave creatine alone such as the weight gain which may cause decreased body weight/strength ratio, nerve impingment and increased vulnerability to injury (this is anecdotal). The only place I see for creatine in track is during GPP for elite level atheltes, but that is only my humble opinion.

As for your diet i think reading The 7 Habits of Highly Effective Nutritional Programs by John Berardi would be a good place to start.

[Danny Tutskey]

Danny Tutskey on July 3, 2004 at 8:59 am #29932

I've taken Creatine and I haven't had any problems with it. I haven't experienced any weight gain from it or any problems from it what-so-ever. It is for power athletes, so it's something you may want to consider. Be sure about the kind that you buy because some creatine has additives in it and it's not pure. I would just recommend the same thing and just get your diet together and then if you want, get the creatine.

[ianolsonaau]

ianolsonaau on July 3, 2004 at 9:02 am #29933

Ok I understand what you two are sayin how soon should i start with the plan that Rice told me I should go with and how would do that when school starts?

[rice773]

rice773 on July 3, 2004 at 9:08 am #29934

If you're refering to the 7 habits, start following them immediately. If the cafeteria throws a kink into your eating, pack your own lunch, i did it for all four years of high school. A sandwich plus fruit/veggies/nuts takes about 5 minutes to prepare.

[ianolsonaau]

ianolsonaau on July 3, 2004 at 9:03 pm #29935

Ok will do that I'll talk to my parents about it they'll probally ok it and I'll start as soon as I can, nuts do have protein right?

[400stud]

400stud on July 3, 2004 at 11:26 pm #29936

You gotta talk to your parents about eating healthy?

[Danny Tutskey]

Danny Tutskey on July 3, 2004 at 11:40 pm #29937

I was thinking the same thing Eric.

[pete]

pete on July 4, 2004 at 2:30 am #29938

Of course. It requires a big comittment on the part of the parents for someone to start eating healthy. Good food is expensive, McDonalds and cafeteria food is not. If you're buying all your food that's one thing but how many highschoolers do this?

Ian, do you have a workout that you did deadlifts in? What weight were you using and what sets/reps did you do? Its hard to tell anything from the squat number without depth since half of the people in a gym could do a four hundred bound BFS "squat" onto their box that requires bending about an inch but few could go below parallel with that weight.

[400stud]

400stud on July 4, 2004 at 3:16 am #29939

Pete –

Ok then, here's an idea: Get a job and buy your own food!!! Or tell your parents you're going to eat healthy and that you need their assistance (via money) to do so. I don't think very many parents are going to reject their child when they're trying to make a positive change like that. If they will, well that's another story.

Either way, I don't think there's much difference in price as far as eating healthy and eating out are concerned. You get a combo at McDonald's, it's like $4 or $5 after taxes. Well, 3 of those a day, you're at like $12-$15. You could go buy a can of tuna and some veggies for under $3, maybe $4. Over time it's actually cheaper to eat healthy than it is to eat out….TRUST ME on that one, I know from experience. I got a whole week's worth of food for under $30, and eating out I could spend $30 in like 2 or 3 days.

[pete]

pete on July 4, 2004 at 3:33 am #29940

[i]Originally posted by 400Stud[/i]
Pete –
Or tell your parents you're going to eat healthy and that you need their assistance (via money) to do so. I don't think very many parents are going to reject their child when they're trying to make a positive change like that. If they will, well that's another story.

How does that differ from what he said he was going to do?

[400stud]

400stud on July 4, 2004 at 3:44 am #29941

You're right, it doesn't make sense. However, I was more or less going off my first statement to get a J-O-B and pay for his own stuff and avoid the hassle of asking permission to make a positive life change.

[Mike Young]

Mike Young on July 4, 2004 at 5:59 am #29942

Let's start another thread for Ian's nutritional advice and keep this one to his strength program.

I'd suggest starting with some simple total body lifts like dead lifts, deep squats, pressing movements with the bar and with dumbbells, as well as rows, pulldowns, and pullups to build overall body strength.

A progression I've found helpful for teaching the olympic lifts is to start with a clean deadlift, progress to a clean pull (deadlift + shrug), and finally do power cleans. Always start with light weights when learning the OLs as technique should come first in these lifts.

ELITETRACK Founder

[ianolsonaau]

ianolsonaau on July 4, 2004 at 9:15 am #29943

Well not meaning being over protective about buying all the foods and stuff for the eating ways thats what I mean you have to have the foods first before you can start.

[ianolsonaau]

ianolsonaau on July 5, 2004 at 3:45 am #29944

No I didn't mean it like that its just my dad use to be a strength and conditioning coach at OU and I'm goin to talk to him about it.

[ianolsonaau]

ianolsonaau on July 10, 2004 at 5:12 am #29945

anyway Mike what do you have to say?

[ianolsonaau]

ianolsonaau on July 15, 2004 at 2:42 am #29946

Ok one of my friends needs a liftin schedule mainly for his upperbody if anyone gets this please reply.

[fraek]

fraek on July 15, 2004 at 7:02 am #29947

[i]Originally posted by ianolsonaau[/i]
if anyone gets this please reply.

Yea I got it… now what?

[ianolsonaau]

ianolsonaau on July 15, 2004 at 7:46 am #29948

Thank you i though everyone was gone he needs mainly upperbody strength thats all hes wanting a good lifting schedule for.

[cchams]

cchams on July 17, 2004 at 11:59 pm #29949

I have a solid upper body program.. 4 days a week, focuses on increasing the bench press.

[400stud]

400stud on July 18, 2004 at 12:53 am #29950

Whoa, Clark. Upperbody lifting 4x's a week? We're athletes, not bodybuilders, man.

[cchams]

cchams on July 19, 2004 at 5:42 am #29951

lol this is true Eric, but I used to be a small kid and had a short amount of time to put on upper body strength for football. 4 days a week is how I did it. It may not be the best approach for everyone, athletes more specifically.. but if this guy is looking for a program just to get bigger/stronger and no other reason, then hey it might work for him.

[ianolsonaau]

ianolsonaau on July 19, 2004 at 7:27 am #29952

Ok Mike Pete someone can you guys give me a schedule to go by with my numbers I showed you earlier and when i max out on the deadlift I'll tell you that and you can add on.

[400stud]

400stud on July 19, 2004 at 8:33 am #29953

Clark – This is true. If you have nothing else to do than to lift weights to get big, then yeah, go ahead and go 4x's a week on it. Knock yourself out! 😆

[ianolsonaau]

ianolsonaau on July 19, 2004 at 8:39 am #29954

Ok 400Stud seriously help me out here or someone please help me out.

[400stud]

400stud on July 19, 2004 at 7:22 pm #29955

You know, ian, demanding help is not the way to go about getting it. In fact, why don't you take the time you would to post your "requests", and take a look at all the previous posts and come up with something YOURSELF! Wow, hard concept, I know, but I bet if you took a look at other people's ideas and such and did a little thinking you could come up with something yourself and wouldn't have to waste your time trying to demand everyone else's help. Everything you need to know is on the boards….take the time to read it.

P.S. – Don't jump on the first idea you see either. Take a look at everything and pick and choose what to go by before you develop a program. After you develop a program, post it, and then we'll help you. Clark did it and look at him now….

[ianolsonaau]

ianolsonaau on July 20, 2004 at 6:38 am #29956

Ok Mike can you give me a weight liftin schedule based off the numbers i gave you and can you explain HIT and all the abbreviations for that stuff.

[rice773]

rice773 on July 20, 2004 at 9:16 am #29957

How tall are you and how much do you weigh? Also, it is important for us to know what depth your 420 squat was to, as Pete mentioned earlier.

[ianolsonaau]

ianolsonaau on July 20, 2004 at 8:38 pm #29958

I'm 6' and what do you mean by depth if it's what I think you mean our coach's make us do parralels.

[ianolsonaau]

ianolsonaau on July 22, 2004 at 5:15 am #29959

Yeah guys my brother needs a weightliftin schedule for college track he dead lifts 475 squats 420 and benches 340 can you give me a schedule to give to him.

[Derrick Brito]

Derrick Brito on July 23, 2004 at 4:16 am #29960

relax man, its all about the goals. like eric said, read around more, post what you got and well tell what from there.

[400stud]

400stud on July 23, 2004 at 6:31 am #29961

And to add to that…Ian, how is your brother going to run college track and not have a weightlifting schedule given to him already?

[ianolsonaau]

ianolsonaau on July 23, 2004 at 6:35 am #29962

Cauz he's also playin fball and the fball coach is interferring with that rightnow so I told him I would ask for advice from you guys.

[ianolsonaau]

ianolsonaau on July 24, 2004 at 6:54 am #29963

Ok Eric,Mike or someone can you please explain to me how to do all these lifts or workouts Box clean, box snatch, clean grip jump, clean pull high, clean pull low, power clean, power snatch, hang snatch, hang clean, snatch pull high, snatch pull low, snatch grip jumps, smith barbell jump squats, smith barbell split jumps, db snatch, and jump squats.

[400stud]

400stud on July 24, 2004 at 11:41 am #29964

https://www.exrx.net

Most of those exercises are explained on there somewhere. If not, then plug each one into an internet search and you'll find a video in no time.

[ianolsonaau]

ianolsonaau on July 24, 2004 at 9:15 pm #29965

Ok thanks alot I'll check that out.

[ianolsonaau]

ianolsonaau on August 2, 2004 at 4:41 am #29966

Ok I although I have checked out the other hurdling post what would be a good way to get back up to your top hurdling speed?

[Danny Tutskey]

Danny Tutskey on August 2, 2004 at 5:40 am #29967

Train like a sprinter as well

[ianolsonaau]

ianolsonaau on August 27, 2004 at 10:22 pm #29968

Ok guys what should I ask my track coach about weightlifting

[ianolsonaau]

ianolsonaau on August 31, 2004 at 6:12 am #29969

I was wandering what are some good leg workouts to get ur legs more cut and stronger?