[briangoldstein]

briangoldstein on July 2, 2004 at 4:56 am #9496

Hi everyone, My name's Brian, I'm 19 years old, and just getting into multis.
I don't know how to exactly classify my training age, but its 0 for multis. My athletic career has been very diverse, from XC to Soccer to Baseball, Football, Wrestling and Pole Valuting. if it helps, here are my PRs in the Deca disciplines
100m 11.0 FAT
LJ 17'9" (at 16)
Shot 32'1" (at 15yrs, 125#)
HJ 4'11" (at 15yrs)
400m 56sec (at 16)
110H – never done any hurdling at all
Discuss – 55' (at 15)
PV – 13'0" – (at 18, after about 6 weeks of learning)
Jav – never done it
1500m – 5:25 (at 16)

My situation is realistically I have 6-7 hours a week to train when I go back to school, limited implements and no clue as to what I'm doing. I have been training as a 60m/100m specialist lately, as it transfers best to the rest of what I enjoy doing.
I can always offer more information about my specific training PRs, etc, if you need them.
Any help is appreciated,
Thanks in advance,
Brian

[briangoldstein]

briangoldstein on July 2, 2004 at 11:21 am #29970

Bump,
C'mon, Ideas, that's all.
For instance – should I focus more on throws or jumps or hurdling?
How would I go about setting up weight training?
Any advice on any facet is appreciated.
would it be better if I posted a rudimentary plan, and then added in your input?

[briangoldstein]

briangoldstein on July 2, 2004 at 11:27 am #29971

Sample Week for no competition anywhere close (aug 2005)
Tuesday
-Sprints (accel and max V)
-Jumps (basics – SBJ and 3 step VJ)
-Medball throws (heavy 20lb med ball)
-Weights (Cleans, core work)

Thursday
-Sprints (accel, hurdle tech)
-Jumps
-More Medball throws
-Weights (Box Squats, core work)

Saturday
-SE work
-Weights (Snatch, Bench)

Sunday
-Continous Tempo
-GS work

[Mike Young]

Mike Young on July 2, 2004 at 12:34 pm #29972

You have decent speed but your marks indicate some serious technical deficiencies, especially in the throws. As such I'd concentrate most of your technical work on the development of the throws. I would still however keep your physiological training focused on power and speed.

Your plan looks ok but here are a couple thoughts:
*Don't do maxV over summer unless your competing.
*Why only 1 or 2 lifts per lifting session? You'd be better off to do 2-4 exercises.
*For your continuous tempo I'd suggest doing fartlek running.
*At this point of the year, it's fine to not do any specific technical work but I'd suggest integrating some general technical development work into every facet of your workout. For example, make your plyo and jump work technical in nature. That is, be sure to emphasize good mechanics even on simple exercises. Focus on landing with a flat foot or on the heel, pushing through the hip rather than the toe, and creating strong vertical pushes.

Also, please don't get worried if someone doesn't answer your post IMMEDIATELY. I know you want answers but sometimes it takes a day or two for a thread to really take off.

ELITETRACK Founder

[Todd Lane]

Todd Lane on July 2, 2004 at 6:48 pm #29973

If you have only 6-7 hours a week to train during the school year, then I would say you need to start integrating some technical skills into your training now.

Looking at what you have done in the past I would suggest beginning some hurdle development and work in all the throws areas. Some of the work can be as Mike described.

[briangoldstein]

briangoldstein on July 2, 2004 at 8:46 pm #29974

Thanks, sorry I got antsy, just this is a whole new world for me, and i'm chomping at the bit to get started.
So, a slightly revised program will be

Tuesday
-Sprints (accels out to 50m)
-Jumps (basic HJ tech)
-Medball throws (best I can do right now)
-Weights (Cleans, Snatches, core work)

Thursday
-Hurdle (something like 5x3hurdles)
-Jumps (basic LJ tech – SBJ, 1 steps 3 steps, etc.)
-more medball throws
-Weights (box squats, bench press, core work)

Saturday
-SE

Sunday
-Fartlek (15-20min)
-GS work

[Todd Lane]

Todd Lane on July 6, 2004 at 6:58 pm #29975

Jumps-
Maybe pursue something more general to all events, skipping activities, hurdle jumps, hurdle runs, run-run-jumps, three step pops, before moving to specific technique.

Hurdles-
You may want to start with some basic exercises before launching into hurdling. Certainly learning to accelerate the first 8 steps first would be a good start.

Medball throws can have some general activities for throwing events- javelin especially.

[9000]

9000 on July 8, 2004 at 1:25 am #29976

i definitly agree with todd on the hurdles especially if you havent done any as you said earlier.

on saturday you have SE listed, i think during the summer it is too early for that. possibly though when you get back to school in late august and early september

[briangoldstein]

briangoldstein on July 8, 2004 at 1:27 am #29977

Yes 9000 – this is a program for during the school year… 9000 – Saint Louis MO?

[briangoldstein]

briangoldstein on July 8, 2004 at 1:30 am #29978

[i]Originally posted by mike[/i]
You have decent speed but your marks indicate some serious technical deficiencies, especially in the throws. As such I'd concentrate most of your technical work on the development of the throws. .

– the trhow scores were gotten after they handed me the tool and said "throw" — I have no formal training in the throws

[9000]

9000 on July 9, 2004 at 1:38 am #29979

Yeah i'm from stl, mo. :roll:. but this summer i am training at school which is about 200miles west of stl.
what college you at?

[briangoldstein]

briangoldstein on July 9, 2004 at 8:45 am #29980

MIZ-ZOU!
Are you at Warrensburg?

[9000]

9000 on July 13, 2004 at 4:08 am #29981

you know it,
U2 U me your situation, like why your not on the team? They do accept walk-ons i know a guy that is currently a multi there. nice coach good facilites.

[d3doitforfree]

d3doitforfree on January 14, 2005 at 12:42 am #29982

The biggest thing for me as a decathlete was knowing my strengths and my weaknesses. Right now your strength is speed. That is one of the greatest strengths for a decathlete to have, all the other events will fuel off of it. It seems as though right now, you have a lot of weaknesses, but you need to rate your events from the worst to the best. Your event that you feel needs the most time, is the event you want to touch upon more often. I know for me, it was javelin. I wouldn’t neccessarily throw the javelin every other day, but I would get out there and throw weighted tennis balls 3 times a week to gain flexibility and strength.
Another approach since you are still early in your career is to take one event a week. Now, this does not mean to drop all other events or your other training, but to incorporate that event almost everyday. I was having a lot of trouble with discus my junior year, so I decided to really become proactive with it. I made sure for one week I physically and mentally prepared for the event everyday. I threw it three times that week, but I also would mentally go threw the motions all the time.
The trick is to not overdue it, but to get just enough that you become accustomed to the event.
Also, if you want to be a legite decathlete, get yourself a good book on track and field. I suggest Tom Ecker’s Basic Track and Field Biomechanics. The more you understand about the events, the better you will be in the end.