How this look

    Posted In: Training Theory

        • Participant
          jstambler on May 27, 2008 at 11:50 pm #14599

          Hi i am a HS sprinter (sophomore), my PRs are 12.5ht in 100, and 25.9ht in 200 and i am looking to get faster, most of our in season is a lot of speed endurance work and very little maxv and accel work so i am trying to develop those two in the off season. right now i am in GPP and my main focus is to get stronger then hows this look for an SPP(hope it can be considered that ;), any comments or suggestions will be appreciated

          Day 1- MaxV(flying 10s,20s, and maybe some F-E-F), then a weight room session with low volume lower(vertical plyos with a reactive component, Jump Squat, RDL/Posterior Chain Exercises) then upper body(vertical push,/shoulder, horizontal push, horizontal pull, vertical pull)
          2- General Strength Circuit for Recovery
          3- Accelerations(10,20,30,40) then for weight room lower body only. Exercises will be like: Jumping Activities, OLs(if i can learn how to do them), ATG Squat, Posterior Chain movement, maybe a unilateral movement or hamstring exercises
          4- General Strength Circuit for Recovery
          5- Full Body Weights(OLs(if i can learn how to do them), Parallel Squat, PC movement, upper body[(vertical push,/shoulder, horizontal push, horizontal pull, vertical pull0 but less volume than day 1]
          6 -General Strength Circuit or Tempo for recovery
          7- Rest

          i am going to do 3-1(in unloading week i will do days 1-4 the same with less volume or intensity then do performance tests on 5 and/or 6 to monitor performance

          i feel like my reactivity is very weak, my vertical is about the same as my running vertical(maybe an inch higher) . should i be doing more to help with my muscle elasticity and reactivity

        • Member
          Aaron Springer on May 28, 2008 at 2:24 am #69997

          On your recovery days 2 and 4 I think you should be doing some extensive tempo to help develop the aerobic system. I think it also helps recover the Nervous System Fatigue from sprinting.(Not positive on that though)

        • Participant
          Nick Newman on May 28, 2008 at 2:53 am #69999

          was just gonna say the same thing before reading that…but maybe one ext tempo day and kep the other the same…

        • Participant
          jstambler on May 28, 2008 at 3:00 am #70000

          where do you suggest i put the tempo day, I had it as an option on 6 but that wasn’t definite and it wasn’t going to be every week

          is doing tempo on a treadmill ok, i can get the one i have access to 10 mph or 23 sec 100s,45 sec 200s,68 sec 300s, 90 sec 400s, etc( which would be about 58% of my current race pace) or is that too slow a pace for ext. tempo

        • Participant
          Nick Newman on May 28, 2008 at 4:23 am #70001

          i suggest put it on day 4, and yeah the speed seems good too…

    Viewing 4 reply threads
    • You must be logged in to reply to this topic.