[blue-lion]

blue-lion on August 16, 2005 at 10:45 pm #11175

Hello everybody! I'm new not only to the forum but also to the sprint world. I am 16, live in Romania and I have a little question to ask you:
When I was 11 I ran 50 m in 7.2 s at a school test and a track and field coach tried to convince me to practice this sport. But I was so stupid that I didn't listen to him  :splat: . After that episode I started to play soccer for my school team, then for my highschool team. The last time I ran against the clock was 1 year ago and I ran 60 m in 7 s. After looking at the IAAF World Championship I started wondering if there's any possibility to start sprinting now at an organized level. Please tell me your opinions if it is too late now and also please give me some advices how to plan my pre-training ( I mean a period before I really start the "professional job"), because now I'm somewhat unfit for this ( I have to mention that I played as a goalkeeper in the soccer team  :bigsmile: and only occasionally in the field, so I'm afraid I don't have the best condition for sprinting). After so much problems (I don't have that…, I don't know that…) let's say I have a very good mental support to take the "fight".
 
    Please help me and sorry about the length of the comment and also sorry for my English.

[Mike Young]

Mike Young on August 17, 2005 at 2:06 am #47854

Welcome to the board. I'd start by reading some of the posts in the FAQ section and also doing a search for GPP.

ELITETRACK Founder

[blue-lion]

blue-lion on August 17, 2005 at 3:26 am #47855

After I read a little part I found out that:
1. GPP = General Physical Preparation
2. GPP is 8-12 weeks long
3. The 7 day program is something like that
    Day 1 : High intensity
    Day 2 : Low intensity
    Day 3 : H. I.
    Day 4 : L. I.
    Day 5 : H. I.
    Day 6 : L. I.
    Day 7 : Active rest
4. High intensity consists mainly in Sprints and Weight training while Low intensity means Circuits and Extensive tempo.
 
   Now I guess I should making a detailed plan…  :puzzled:
 
   … I'll be back…. soon….

[Derrick Brito]

Derrick Brito on August 17, 2005 at 5:19 am #47856

day 6 and 7 should bothe be complete rest, though you could do an active rest on day 6.

[blue-lion]

blue-lion on August 17, 2005 at 1:37 pm #47857

Thanks cockysprinter!

OK…I want to start my training on Monday and I read that first you should analyze your current performance, in order to plan the training for the optimal performance. So I've made some training today (when I'm writing this, in Romania it's around 11 a.m). I've started with the common warm up, the one that I do at the soccer team, adding 600m jogging and some jumping. Then I've run 3x30m and 2×60. Only to feel it, I've run 2×100 in the end, followed by cooling down.

After this small training I discovered that I have some problems like:
1. It seems I must work on my ankle's mobility, as I feel some disconfort after the training (can be this due to the fact I've run on cement?)
2. I also must work on my sprinting technique. I've had a good start in those 100's but after ~60m I've had problems to maintain the correct position, so I haven't managed to maintain the maximal speed. I guess this can be solved by paying more attention to my technique during some sprints.

Other question I have: Is there any problem with my height and weight: 1.77 m / 72 kg – something like 5.8 feet / 158 pounds (sorry, in Romania only metric system is used so I've made the conversion with google).

[the800mman]

the800mman on August 18, 2005 at 12:24 pm #47858

Height dont worry bout it nothing u can do even if it was bad and it's not

[blue-lion]

blue-lion on August 18, 2005 at 3:00 pm #47859

That's right The800MMan !  🙂

I'm working on my training plan and I think I'll be able to finish it before Saturday. I'm wondering if there is any video with some exercises available for free on the web?

[blue-lion]

blue-lion on August 19, 2005 at 9:43 pm #47860

Please if could answer this tonight as I'm trying to finish my training plan today: I have 2 days of rest; the rest of 5 days should be 2 high intensity and 3 low intensity or 3/2?

[Mike Young]

Mike Young on August 19, 2005 at 9:56 pm #47861

I would go high intensity for 3 days and while there's nothing necessarily wrong with training only 5 days a week, if you do I wouldn't make the two rest days back-to-back.

ELITETRACK Founder

[blue-lion]

blue-lion on August 20, 2005 at 2:04 am #47862

I have a major problem: no place for my weight training! So I'll start without lifting and I'll try to find a place for that in the near future. I was thinking of the following program:
Day 1 (High intensity)
5x10m
3x30m
*Instead of weights I'll try a combination of chinups, pushups, squats (I'll improvise a bar),crunches and leg raises.
  3×7 chinups
  3×10 pushups
  4×7 squats
  3×25 crunches
  2×20 leg raises

Day 2 (low intensity)
15 Burpees
30 Jumping jacks
30 line hops

3×100 |
          | at 75%
3×200 |

Day 3 (High intensity)
2x3x10m (lying, back and standing)
2x3x30m (lying, back, flying)

2×6  squats
2×20 crunches
6×10 pushups

Day 4
Active recovery (please give me some ideas about that!!!)

Day 5 (low intensity)
Jump Rope 4×5 min

4x100m  at 70%
2×200 at 70%

Day 6(high intensity)
2x5x10m
2×30

3×7 chinups
3×10 pushups
4×7 squats
3×25 crunches
2×20 leg raises

Day 7 – Off

#1. Please help me improve this program
#2. I have no idea about the optimal recovery time between runs
#3. I've read about running stairs or hills but I don't know when there should be these: high or low intensity?

I'm trying to build by my own a weight training room, but it would take some time…

[blue-lion]

blue-lion on August 21, 2005 at 1:58 am #47863

C'mon, nobody wanna take a look over this program? Please help me improve it so I can start on Monday!

[blue-lion]

blue-lion on August 22, 2005 at 2:23 am #47864

You really disappoint me… I put this program 2 days ago and nobody said nothing about it… Please take a look coz there are only 9 hours and I should start my training…

[Mike Young]

Mike Young on August 23, 2005 at 10:10 pm #47865

Some thoughts:
*Do more on your high intensity days.
*Add some plyos to your high intensity days, this can substitute for weights in the short term.
*Move your calisthenic exercises to your easy days.
*Harder runs require longer rest. If the intensity is above 90% you'll generally want to take almost complete recovery. For acceleration development I use 1' / 10m run as a good general guideline.
*Increase the volume of running on your easy days.
*Active recovery can be anything- swimming, biking, etc that doesn't get you overly tired or sore.
*Stairs can be used both high or low intensity depending on your objective.

ELITETRACK Founder

[blue-lion]

blue-lion on August 23, 2005 at 11:33 pm #47866

Thanks Mike! …But still some questions:
1. you mean more sprints or more weight (actually pseudo-weight 🙂 ) ?
2. still doing research for "plyos" (some problems to translate from english into romanian; hope I can finish it by tomorrow)
3. er…what's "calisthenic exercise" ? 🙂
4. got it
5. I was thinking of something like:
Day 2: 5*100 & 4*200 at 75%
Day 5: 5*100 & 5*200 at 70%
6. also got it
7. my objective is… to be able to have a realistic objective 🙂

Thanks again and waiting a reply.

[Mike Young]

Mike Young on August 25, 2005 at 8:15 am #47867

Thanks Mike! …But still some questions:
1. you mean more sprints or more weight (actually pseudo-weight 🙂 ) ?

More sprints plus add some short jump plyo exercises (standing long jump, standing triple jump, etc.)

2. still doing research for "plyos" (some problems to translate from english into romanian; hope I can finish it by tomorrow)

Look at the FAQ section of this site. There is some information there. Also check out the articles on the site. There are plenty of articles on plyometrics within the article database.

3. er…what's "calisthenic exercise" ? 🙂

Bodyweight exercises (pushups, pullups, body weight squats, etc.)

5. I was thinking of something like:
Day 2: 5*100 & 4*200 at 75%
Day 5: 5*100 & 5*200 at 70%

I still think you could increase the volume. Check the FAQ section for recommendations on tempo.

ELITETRACK Founder

[utfootball4]

utfootball4 on July 27, 2006 at 11:16 am #47868

I would go high intensity for 3 days and while there's nothing necessarily wrong with training only 5 days a week, if you do I wouldn't make the two rest days back-to-back.

whats wrong with two back to back off days.

[flow]

flow on July 27, 2006 at 7:46 pm #47869

by distributing the recovery days evenly its more likely to be able to work harder on the high int. days,  fosters overall recovery and may prevent overtraining.
sry if im missing the point