[thechosen1]

thechosen1 on May 27, 2005 at 11:15 am #10919

Hey

I need help with setting up a training program for summer , around july- december. I don’t have much control over my in-season training , january – june. In season my coach has me do
speedwork- 350Ms, 150M, 60 Yrds
parachute
agility ladder
hill running
bleachers + stairs
We hardly hit the weightroom, only on monday and wednesdays to do upper body lifts such as bench and curl ups.
So my question is, with my coach’s in-season training in mind what would be a good workout to do during july- december before my season starts? I don’t have a main event, I do all the sprints. I pretty much need help with everything. My only strength that people notice is that in a 3 point start (ready, set, go) I tend to always lead for the first 10Ms but loose my lead right afterwards. So what does this imply???But I am horrible at jumping out of the blocks.
my times are
100m:12.XX
200m:24.XX
400m:57.XX
These are just my regular times, not PRs because I didnt get to reach my peaking stage this season. I pretty much have no idea what kind of workouts I should be doing. Also since I have scoliosis what exercises should I avoid, or be more careful with?

thanks

[thechosen1]

thechosen1 on May 28, 2005 at 12:26 am #45963

I forget to mention this in my last post, but I don’t focus much on form. I think I have bad form because I have a short stride. I just run at max speed and don’t focus on arm swings. I’m 5’6″ 120 lb. How do I lengthen my stride like Mo Green does?? I have to prepare for this season to avoid injuries associated with overtraining. This has to be my last full HS season, I never made it past mid-season in my past 3 years. I plan to run track in college, so I need to end with a Bang!

thanks

[davan]

davan on May 28, 2005 at 12:32 am #45964

Getting in shape would be a start. There is a lot of information on this site, if you haven’t searched. I would start now, not in july, and form a program. Contacting Mike for a consultation and program design would go a long way if you are serious about this and, being a student and elite track member, will reduce the cost a bit. Look into it.

[fabio]

fabio on May 29, 2005 at 5:18 am #45965

I would say you should put in a nice solid GPP to start out with. Have it be around 8-12 weeks long depending on howm uch shape you are in etc… Start out your GPP with Hills 2-3 days a week and Extensive Tempo runs 3-4 days a week. Gradually raise the volume of each of them each week and then on the third week reduce load and then repeat. Also you should start lifting weights and you should lift them in the medium-high rep range (8-12) during the GPP, also reducing reps/sets volume and increasing itnensity according to the weeks. You should have around 4-7 lifting exercises and make sure they are compound and hit all the major muscle groups. Also don’t add plyos (and when you do start out wiht low itnesity/low volume and gradually work your way up) until about the 6th-7th week of your GPP if you were going to do it for 8 weeks. Also do plenty of General Strength Med Ball exercises.

this is just a general explanation but I hope it helps.

[onk]

onk on May 29, 2005 at 7:04 am #45966

Yes getting in shape would be a good idea. At 5′ 6″, the ideal weight should be lower than 210lb. You will probably notice some gains after a GPP.

[thechosen1]

thechosen1 on May 29, 2005 at 1:07 pm #45967

whats GPP?
LOL and it’ll be hard for me to even get close to 210 being 120.

[fabio]

fabio on May 29, 2005 at 7:22 pm #45968

General Preperation Phase a.k.a simply keeping things general, NOT getting specific with your training (i.e. block starts, 60m, 120m sprints, don’t do these durign a GPP) and getting into shape.

at 5’6 I would say you should gain 25-30 lbs of solid muscle. to do this I suggest you eating 5-6 meals a day with all of them consisting of around 20-30 grams of protein and 50-70 grams of carbs per serving. After a lifting session make sure you eat around 20-30g protein and 40-60g of carbs, this helps your body build its muscle up and make sure you eata meal with similar a similar nutrient profile to help promote the muslce building process.

Also, after doing hills for about 4-6 weeks you can then move onto 10-20-30m sprints. But I would say start out at 10m spritns and gradually move up the distance to 30m (no higher during GPP, your establishing a base, base of speed is acceleration, the extensive/intensive tempo days will cover your endurance base)

[thechosen1]

thechosen1 on May 30, 2005 at 12:00 pm #45969

does anyone have a program that would be for this stage of my training because I dont know how to set up a schedule, how many reps, easy days, hard days, etc. like i said I have no idea. so any help is appreciated. and can I have a “dummies” explanation of good form because I just don’t get what people tell me something about dont let your arms go under 90 degress??????

thanks

[davan]

davan on May 30, 2005 at 2:35 pm #45970

Have you done much searching around here? There has been a lot of discussion and the “Classics” section of the forum is great.

[fabio]

fabio on May 31, 2005 at 5:42 am #45971

also check out the FAQ section, but if even that is over your head, I could rpobably help you set something up

[Mike Young]

Mike Young on June 8, 2005 at 11:22 am #45972

There are also over 50 articles about sprinting in the articles section of the site that cover everything from training program design and weight training for sprinters to sprinting mechanics.

ELITETRACK Founder

[blaze]

blaze on June 13, 2005 at 7:45 am #45973

[i]Originally posted by mike[/i]
There are also over 50 articles about sprinting in the articles section of the site that cover everything from training program design and weight training for sprinters to sprinting mechanics.

when i searched i couldn’t find much articles that talked about making a sprinting program especially for beginners that have no idea.

I found this but this is inseason: https://elitetrack.com/articles/inseasonsprintcissik.pdf

[davan]

davan on June 14, 2005 at 2:08 am #45974

[i]Originally posted by blaze[/i]
[quote][i]Originally posted by mike[/i]
There are also over 50 articles about sprinting in the articles section of the site that cover everything from training program design and weight training for sprinters to sprinting mechanics.

when i searched i couldn’t find much articles that talked about making a sprinting program especially for beginners that have no idea.

I found this but this is inseason: https://elitetrack.com/articles/inseasonsprintcissik.pdf [/quote]

Have you searched the forum at all? If this is the same Blaze from CF, I am guessing not.

[Derrick Brito]

Derrick Brito on June 14, 2005 at 2:12 am #45975

he said he looked through the articles, and its true a lot of them arent beginner friendly. i dont think its the same blaze, check out the thread he made.

[blaze]

blaze on June 14, 2005 at 3:13 am #45976

No i am not the same blaze, i am a real beginner, i don’t understand much, i’m trying to absorb as much as i can in the little time that i have, and reading the articles did not prove to be much help for me to say the truth.

But hopefully with some more time to read around i can get a solid program in place before the start of July but with school coming to a close the teachers are bombarding us with assignments so i’ll have to prioritize.

**o and i have looked through the forum, done a couple searches, been through the classics, FAQ, and Sprints section of the forum.

[Mike Young]

Mike Young on June 14, 2005 at 8:21 pm #45977

When looking through the articles if you want more simple ones, you can either search by level (simple, medium, hard) or by type (coaching and research). Obviously simple / medium / coaching articles will be more easily understood. I’m in the process of making the article database searchable so that users will have the option to search the database for multiple categories at the same time (like for example only easy level, coaching type, sprint articles).

ELITETRACK Founder

[blaze]

blaze on June 14, 2005 at 11:45 pm #45978

[i]Originally posted by mike[/i]
When looking through the articles if you want more simple ones, you can either search by level (simple, medium, hard) or by type (coaching and research). Obviously simple / medium / coaching articles will be more easily understood. I’m in the process of making the article database searchable so that users will have the option to search the database for multiple categories at the same time (like for example only easy level, coaching type, sprint articles).

o ok, that would make things easier and more sensible for us newbies. Thanks.

[Derrick Brito]

Derrick Brito on June 15, 2005 at 3:05 am #45979

im also in the process of writing a beginner friendly article that discusses how to set up a simple program.

[blaze]

blaze on June 20, 2005 at 2:02 am #45980

if your still checking back on this thread you should check out this small article: https://www.elitefts.com/documents/gpp_for_freshmen.htm it's called GPP for High School students. It's helped me a lot, and briangoldstein told me about it.

Check it out, and if you have any other questions after reading it, go ahead and post away.

[QUIKAZHELL]

QUIKAZHELL on June 20, 2005 at 3:01 am #45981

Thats a good article. Any idea what Hovers and Skywalkers are?

[blaze]

blaze on June 20, 2005 at 7:29 am #45982

ya, briangoldstein explained them to me.

Hovers: Go in a pushup position and instead of your hands on the ground put your forearms there, kind of like a plank or a bridge. Now lift your legs so that they are straight (balls of feet still on ground) and hold.

Skywalkers: Jump split squats while alternating legs.

[utfootball4]

utfootball4 on June 22, 2006 at 6:02 am #45983

ya, briangoldstein explained them to me.

Hovers: Go in a pushup position and instead of your hands on the ground put your forearms there, kind of like a plank or a bridge. Now lift your legs so that they are straight (balls of feet still on ground) and hold.

Skywalkers: Jump split squats while alternating legs.

good read