Help with 77 days to go! (400MD)

    Posted In: Sprints

        • Participant
          smcardinal on August 18, 2007 at 10:34 pm #13301

          Hi I am a college sophomore (19 years old) and was looking for some advice for the rest of the offseason to help myself get ready for school. I would be very grateful for any help anybody can give me on anything.

          Here is a little of my background.

          Height 6'2
          Weight 175

          PB's
          400: 50.66
          200: 22.87
          100: 11.46 (I barely run this)

          Goals
          400: Low 49's
          200: Low 22's

          I am currently doing a weight lifting program that includes lifting Monday/Wednesday/Friday and I run on Tuesdays and Thursdays. I switch up the running with biking somedays to try and avoid burning out. My strengths are probably technique and I think my weaknesses are probably acceleration and top end speed.

          Any sort of advice that you guys would be able to give that would help me hit my goals would be appreciated.

        • Participant
          utfootball4 on August 19, 2007 at 1:34 am #66213

          how are you a sprinter if ur weakness is acc and top speed?

        • Participant
          smcardinal on August 19, 2007 at 1:39 am #66214

          It's all comparative to my technique I have good running form and I guess a good top speed. If I needed to put something that up as my weakness it would be top speed endurance and acceleration. Comparatively those are my weak points.

        • Participant
          sprint400 on August 19, 2007 at 8:09 pm #66215

          Your weakness is running strength. A pr 0f 22.87 should get you into the 48's.

          Look at your current running program. Your running twice a week and your worried about being burned out.

        • Participant
          smcardinal on August 19, 2007 at 8:38 pm #66216

          I'm not in season though. My season starts in 77 days. My first meet isn't until January 9th. I'm doing off season training. So what do you suggest?

        • Participant
          sprint400 on August 20, 2007 at 2:00 am #66217

          Did your college coach give you a summer program?

        • Participant
          smcardinal on August 20, 2007 at 6:43 am #66218

          It's not allowed. So no he hasn't I have a summer lifting program that I follow that I found on another track site which is.

          Monday: Power Cleans, Squats, RDL, Seated Row, Seated DB Bicep Curl, Abs
          Wednesday: Body Curls, Jerk Press, Bench Press, Lat Raises, Close Grip Bench Press, Abs
          Friday: Hang Cleans, Front Squat, Pull Ups, Incline DB Fly, Abs

          and then on Tuesday, Thursday, and Saturday I've been trying to keep my fitness level up by running.

          Tuesday: Interval Run
          Thursday: Longer Run 30/45 minutes
          Saturday: Sprint Workout

          I'm planning on taking two weeks before season starts to just loaf around and do nothing but I'm trying to do everything I can to improve for the season. I took 9th in my conference last year with my 400 PR and I want to move up this year significantly. Any help would be much appreciated.

        • Participant
          mortac8 on August 20, 2007 at 7:11 am #66219

          It's not allowed?

          Why are you planning on taking 2 weeks to do nothing right before the season?

        • Participant
          smcardinal on August 20, 2007 at 7:28 am #66220

          At least I thought it wasn't… And I have been advised in the past to take a little time off to regroup before the new season in order to avoid burning out or bonking towards the end of the season. Hahaha I asked a question and I think I'm the only one that has answered any…. If I have wrong impressions or have been told the wrong things in the past please let me know because this is just what I've been told.

        • Participant
          mortac8 on August 20, 2007 at 7:35 am #66221

          #1- As far as I know, it's not against the rules to provide a full training program to athletes in the offseason.
          #2- If you're going to do a bunch of work in the offseason, I wouldn't take 2 weeks off before real practice.  If you do that, then you will be out of shape and the team/coaches will think you didn't do anything all summer.  Maybe take 1 week easy but not 2 weeks completely off.

          I would say you are well rounded skill-wise(based on 100/200/400 times) and should just work with your coaches to develop your abilities.  If I had any advice, it would be to bug your own coaches for more info as they can take your desire and possibly integrate the extra training into their plan for you.

          I might get rid of db biceps cursl, lateral raises, incline db fly.  What are body curls?

        • Participant
          utfootball4 on August 20, 2007 at 7:46 am #66222

          body curls are a tough ab movement.

        • Member
          winnesota on August 20, 2007 at 8:43 am #66223

          so are wipers  :shocked2:

        • Participant
          sprint400 on August 20, 2007 at 7:13 pm #66224

          Summer programs are allowed. If you were not given one than that is an issue that you should take up with your coach. I do know several very sucsessfull coaches that do not give summer programs. Maybe your coach falls into this catagory.

        • Participant
          smcardinal on August 27, 2007 at 8:49 pm #66225

          Well we just go a new coach and nobody has really had the chance to talk I'm back on campus today though so I think I will go in and see him today.

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