[sho88]

sho88 on August 26, 2009 at 10:49 pm #16122

My times are 11.1 and 22.3; I train once a week, but it’s on and off. However, my season is now over, I’ve finished University now, and I expect to be training more often because I believe my times can drop a lot. I’ve deviced a training program of my own since I can’t get to the track in my area (under construction). My aim for next season is sub10.6 and 21.low

I’ll be doing weight training on the same days as my sprint training (on grass) as I believe that if I spread weights and grass work, I won’t allow my CNS to fully recover, as opposed to doing them both on the same day and having a day or two days rest. Weights is usually done 10am in the morning, and grass usually done 4pm. The weights effort is done @ 60% to allow me to peak well for the season and I never train at 10% as this leads sprinters to injury as Clyde Hart mentioned once so I train at 80% maximum to allow me to benefit more from the training and gives my muscles the ability to remember the sprinting position so that I won’t have a problem of holding it when going all out in competition. The grass field is fairly small, however, having measured the distance, it’s within roughly 150m straight and 40metres wide, so instead of doing 200m runs, I’d do 100m back to back for example, 6 x 200m would be shown like this: 4x(2x100m).

Personal Best: 11.10 & 22.30
Aim: 10.60 & 21.5

WEIGHTS (applies to main exercises)

Power
[Sep.-Oct.-Nov.] 3 x10, 8, 6reps @ 70% – 80% of 1RM

Maximum Strength & Power
[Dec.-Jan.-Feb.] 3 x8, 6, 4reps @ 80% 1RM

Maximum Strength & Power
[Mar.-Apr.-May] 3 x6, 5, 4reps @ 80% 1RM

Maximum Strength & Power
[Jun.-Jul.-Aug.] 3 x6, 5, 4reps @ 60% 1RM

DAY ONE
Strength Work
Main Exercises:

Incline Bench Press
Lateral Arm Raises
Shoulder Press
Lateral Pull-Down
Tricep Pull-Down
Bicep Curls
Barbell Bent-over Row
Leg Press
Arm Action (with dumbbells)
Power Cleans

DAY TWO
Power Work
Main Exercises: (Helps towards Power Clean Progression)

Deadlift
Half-Squats
Shrug
Hang Clean (into Push Press)
Military Press

Core Work:
Pull-Ups (3 x10reps)
Sit-Ups (3 x50, 40, 30reps)
Leg Raises (3 x 30reps)
Back Extension (3 x30seconds)
@ Home….sit-ups, with legs cycling (3 x 20reps)
@ Home….hip raises (3 x 20reps)

GRASS WORK

**Morning jog to station & back @ 6am on Tuesdays & Thursdays

[Sep.-Oct.-Nov.]
DAY ONE- Warm Up/Stretch & Drills
4 x (2×100) @80% [1.5mins recovery]
8 x100m @75% [WB recovery]
Jump Squats (3x30reps)

DAY TWO- Warm Up/Stretch & Drills
6 x(3×100) @80% [2mins recovery]
6 x 80m @80% [1.5mins recovery]

[Dec.-Jan.-Feb.]
DAY ONE- Warm Up/Stretch & Drills
8 x(2×100) @75% [2mins recovery]
4 x 100 @80% [1.5mins recovery]
Jump Squats (3x30reps)

DAY TWO- Warm Up/Stretch & Drills
4 x(3×100) @80% [2minutes recovery]
6 x 80m @80% [1.5minutes recovery]

[Mar.-Apr.-May]
DAY ONE- Warm Up/Stretch & Drills
4 x 30m @80% [30secs recovery]
6 x(2×100) @75% [2mins recovery]
Jump Squats (3x30reps)

DAY TWO- Warm Up/Stretch & Drills
4 x 80m @80% [WB recovery]
3 x 100 (acc./tec./main- 30/30/40) [WB recovery]

[Jun.-Jul.-Aug.]
DAY ONE- Warm Up/Stretch & Drills
4 x 60m @80% [WB Recovery]
3 x 100m @80% [WB Recovery]
2 x(2x100m) @ 80% [2mins recovery]

DAY TWO – Warm Up/Stretch & Drills
3 x 80m @80% [WB Recovery]
3 x 100m (acc./tec./main- 30/30/40) [WB recovery]

I welcome any critiques or advice as I want to get the best out of this!

[lift4speed]

lift4speed on August 28, 2009 at 6:36 am #88500

i think your general setup looks fine but one thing i would change is if you could sprint in the mornings and then lift at 4 but thats just my opinion. Also i dont think you need so many lifts because the weights are used to assist you in track so if i would change something there i would just do a postier chain lift, leg lift (squat, jump squats, bulgarian squat, etc.) then a push and pull exercise for upper body. You can do the olympic lifts to but i would do them at the beginning of the session.

[Matt Norquist]

Matt Norquist on August 28, 2009 at 8:59 am #88512

If you’re trying to make the speed gains you mentioned, I think you will absolutely need some higher intensity lifting (85-95%+), and some more accel work in the program.

[davan]

davan on August 28, 2009 at 9:42 am #88513

There is basically no acceleration work or speed work at all. Your PRs are good considering you are essentially untrained (if you have actually ran 11.1 while training only once a week), so you could theoretically get to those goals on talent alone, but it sure wouldn’t be optimal.

I don’t think the lifting is that bad and there would need to be more info on your experience here and your body type.

[sho88]

sho88 on August 28, 2009 at 10:28 am #88517

There is basically no acceleration work or speed work at all. Your PRs are good considering you are essentially untrained (if you have actually ran 11.1 while training only once a week), so you could theoretically get to those goals on talent alone, but it sure wouldn’t be optimal.

I don’t think the lifting is that bad and there would need to be more info on your experience here and your body type.

@ lift4speed….thanks for your recommendations; I may take that into consideration. The main reason why I decided to do weights in the morning was because I know athletes who do weights in the morning and then track in the evening. Track is usually done during the evening after 6pm. As for the lifts I’m doing, based on a book by Charlie Francis I once read, he emphasized on the importance of upper body work. And to be honest, I’ve felt a lot stronger in my races, especially in 200m.

@ Matt (washedupdec)………you may be right, so would you say add more acceleration work in mar.-apr.-may through till jun.-jul-aug? and did you mean high intensity lifting overall? or during summer season?

@ davan…….Do you have you got any suggestions of speed work? I’ve added a couple 30m and 60m runs there, i thought that would be enough for speed work…someone mentioned to me that 80% is not enough to help maximise speed, however, as I mentioned before, it’s to prevent injury…Thank you for your feedback:

My Build: (see attached photo)
My experience:
2006: 100m progression:
11.74, 11.50, 11.77
200m progression:
24.0, 23.73, 23.40

2007: 100m progression:
11.80, 11.77, 11.86
200m progression:
23.30, 23.68
2008: 100m progression:
11.10, 11.30, 11.50, 11.32, 11.60, 11.70
200m progression:
23.40, 23.40, 23.00, 23.33, 23.00, 22.80

2009: 100m progression:
11.20, 11.20, 11.20
200m progression:
22.90, 22.60, 22.30

– 2006 season was run throughout with PCL injuries,
– 2007 was run with achilles heel problems, i started weights winter 2007
– 2008 started off great in the 100m, but ended up bad, whilst the 200m was opposite, started crap and then got better (because i ran more 400m).
– 2009 was decent, but i really wanted to run sub11 and 22.00, my 200m were all approx 5-10minutes after running 400metres….

Weights Personal Bests:

Bench Press 120kg
Incline Bench Press 110kg
Shoulder Press 100kg
Power Clean 100kg
Squat 130kg (back in 2007)
45degree Sled Leg Press 380kg
Pull Ups max: 20reps

need anymore info? anymore critiques?

[davan]

davan on August 28, 2009 at 10:39 am #88518

Running at 80% isn’t magically going to keep you healthy. Sure, there might be a slightly lower chance of injury in training (most training related injuries I have seen and heard of are chronic, not acute, but that is another matter), but you are going to have to sprint at 100% at some point. If the first time you go over 80% is in a race, you are in trouble.

I don’t even know how you can do 80% 30s really. 30s @ 100% (or at least maximal relaxed effort) isn’t going to hurt you and will help a lot. In fact, what is ironic is that Baylor’s 400m runners have tended to have numerous injuries over the years. Sure, most of the time they aren’t acute hamstring pulls, but they still have injuries that keeps them from sprinting optimally. Further, they rarely, if ever, maximize their short sprint speed (ie 60m, 100m, 200m).

[Matt Norquist]

Matt Norquist on August 28, 2009 at 11:47 pm #88527

[/quote] @ Matt (washedupdec)………you may be right, so would you say add more acceleration work in mar.-apr.-may through till jun.-jul-aug? and did you mean high intensity lifting overall? or during summer season?
[/quote]

More accel work throughout the year, something at least.

And high intensity lifting especially during fall and into early Spring.

Your stats look like you need to spend more time on lower body lifting.. Your seasonal progression is very strange to see that kind of drop off throughout a year in 100m speed – something is going on there. Also – Times appear to be HT. Is that right?

[Linas82]

Linas82 on August 29, 2009 at 4:09 pm #88547

Hi,
Squat is almost like a bench press. Need to increase horsepower of lower body, mainly with a weights of 85-95% max. Some faster sprints needs to be added for better results of at least 95% max.

[premium]

premium on August 30, 2009 at 2:05 pm #88576

how did you improve your 200 so much…i only ran 22.1 off of a 10.7 i tried to do more 400 work this past season but injuries messed me up and i never got to see how my 200 was.

[sho88]

sho88 on September 1, 2009 at 2:03 am #88648

@ davan = Now I understand that concept about running over 80% in competition. Because I’m risking myself of getting injured during competition as opposed to running 100% at some point in training and getting my body used to it; but I thought that running 80% in training would ensure my body doesn’t get hurt and weights should help my muscles get stronger to be able to cope with moving at 100% in competition. Please let me know if thats ok, just need some clarification before I look over my training….

@ washedupdec = I’ll include that (acceleration work) in my training program; however, what you suggested about doing more leg weights, what would you say would be the best exercises for that? High intensity such as lifting heavy from 85% upwards right?
If that’s what you’re suggesting, then thanks, because that’s what I did this year, resumed weight training in january this year once a week. What lower body lifting would you suggest?

In 2008, that year was emotional, I started training february, on saturdays, and because of my inconsistency in training, i had to leave the group in middle of march….as you can see the training benefit me a lot, went from 11.50 – 11.10 (FAT) and once I stopped everything went down hill from there. I don’t know how I was able to improve in my 200m by that much…I think it was my contribution in the 4x400m that paid off because of the strength I was getting from it.

In 2009, I started weight training in January, then track training last week in april, both once a week (since that was the maximum number of days i could squeeze in). This is my first year of adding power cleans to my programme. My last 100m runs of 11.20 and 22.60 runs were with rotator cuff problems (from doing dips in the gym) and prosterior cruciate ligament problems and my 200m times would’ve been faster had I not run 400m 10minutes prior to the event. My times this year are hand timed….

@ premium = My 200m improved a lot because of my 400m….i didn’t use the best of tactics to run them (jog to 250m, sprint last 150m), however, I remain injury free due to the fact that I probably don’t train as much as you do, so my muscles don’t get beaten up by constant training and trying to balance 100m, 200m and 400m in one competition. My 400m tactic to some extent helped me and drained me….the last 150m I’d sprint in the 400m would be the same 150m I’d kick in my 200m races…jog to 50m and sprint last 150m