[pete]

pete on June 1, 2003 at 3:46 am #8416

Its Saturday, May 31. I'm running a fake meet today on all-weather chasing after my brother who will be starting 20 meters ahead of me. This will be the end of my competitive season and I won't be competing again until the beginning of next April.
Background info:
Almost 17 (in September)
I've only been sprint training for probably around half a year.
My best 100m time is an 11.6h. I ran winter track this year also, which I will not do again as it was a disaster, and I only got to do two 55s. During one I slipped really badly at the beginning so the time doesn't tell much, but it was a 7.5 FAT. The other was a 7 flat handtime. I was running all by myself. I ran these without spikes or blocks and on crappy indoor tracks.

This is all based on Charlie's ideas, which I know a lot of you differ from somewhat, but any criticism given by you guys would still be helpful to me. I know this is a lot to read, but help would be greatly appreciated, even if you just skim it. So without further ado this is what I'm thinking for periodization until next April:

2 week recovery phase. Tempo 4 times during this period (1200m) and some wrestling, touch football, and basketball.

3 week Accumulation/hypertrophy/GPP phase. The speed work will be all 30s or shorter. I'm looking to gain about five pounds which I think will be easy if I just eat more. I'm going to try to gradually bump tempo back up to around 1800m and do some sledgehammer and ab work. The weightroom scheme will go: Week 1: 3*10, week 2: 3*8, week 3: 3*6. I will do three weightroom sessions a week after speed as usual, fairly light even considering the high reps. The third session will be higher rep than usual O lifting, but not as high as the rep schemes for the other exercises.
The exercises will be full squat, box squat, and O lifts for squat-type exercise. Bench, incline bench, and dips for bench-type exercise. Weighted chinups, lat-pulldown, and O lifts as lat-pulldown type exercise.

Max strength phase, 3/1/3:
It will be all 30s or shorter for the first 3 weeks and all 40s or shorter for the rest of the phase.
The weightroom scheme will go like this: 1st week: 3*5, 2nd week: 5,4,3, 3rd week: 3*3, 4th week:just 3 reps, 5th week:3,2,1, 6th week:3*2, 7th week: 3*1. These will be at near max for the reps allotted. I will try to do it so that I'm confident I won't fail for any of the reps, but they do feel hard to complete.

6 week Maintenance phase:
40m or under for this entire phase. Weights based on Pioneer???s awesome formulas.
Do you guys think that during this phase I should try to do some tapering and fake meets racing for 30m at the end of the week? Or should I just do 30s and 40s in regular volume all week?

Max Strength 3/1/3:
For the first three weeks I???ll be doing all 40s and under. Then for the next 4 weeks I???ll stretch it out to 50s and under.
The weight room work will be the same as for the other max strength phase, hopefully with higher numbers. Reprinted:
1st week: 3*5, 2nd week: 5,4,3, 3rd week: 3*3, 4th week:just 3 reps, 5th week:3,2,1, 6th week:3*2, 7th week: 3*1. These will be at near max for the reps allotted. I will try to do it so that I'm confident I won't fail for any of the reps, but they do feel hard to complete.

6 week maintenance phase:
This will be all 50s or below. For this one I???m planning on having fake meets, but maybe without that much taper (i.e. Monday a little less than regular volume of speed work probably mostly work under 50m, Wednesday just enough for a little stimulation and then Saturday fake competition for 50m).

Max Strength 3/1/3:
At this point there will be about 16 weeks left until the season begins. For the first week in this I???ll stay with 50s and under. Then for the next 4 weeks I???ll start doing top speed work as well, starting with low volume since the
speed change runs are apparently very hard on the CNS.
Same set/rep scheme as before reprinted here:
1st week: 3*5, 2nd week: 5,4,3, 3rd week: 3*3, 4th week:just 3 reps, 5th week:3,2,1, 6th week:3*2, 7th week: 3*1. These will be at near max for the reps allotted. I will try to do it so that I'm confident I won't fail for any of the reps, but they do feel hard to complete.

6 week maintenance phase:
For the first 2 weeks I???ll work on top speed work and 50 or under acceleration. Then for the next 4 weeks, 1 CNS day will be speed endurance, 1 CNS day will be top speed work, and 1 CNS day will be acceleration (50m or under work).
Pioneer weight formulas.

3 wk. Max Strength phase:
Same thing as last four weeks: 1 CNS day will be speed endurance, 1 CNS day will be top speed work, and 1 CNS day will be acceleration (50m or under work).
I???m not exactly sure how the set/rep formulas will work I???ll work that out when this phase comes.

Competition will start the next week and I???ll do tapering and maintenance weights throughout competition. I may have as much as eight meets or more in competition. Do you guys think that because of this I should maybe cut back on the maintenance phase preceding the last max strength phase and add some weeks to the max strength phase?

If you???ve gotten to this point you have my deepest gratitude.

[QUIKAZHELL]

QUIKAZHELL on June 1, 2003 at 4:34 am #20602

i think you somewhat got it together.
however id like to see what other have to say.

I think 6 week periods of maintainence over and over again are excessive where as i feel since you are not competing as long as you load and unload properly you can stay in a max strength phase until your competition phase.

My other comment is when you are doing olympic lifts no matter what phase it is i wouldnt do anymore than 5 reps. and even 5 reps is stretching it. id try to keep it at 3.

[pete]

pete on June 1, 2003 at 9:46 am #20603

Thanks for the advice quick. I have to see what everybody else says about the maintenance phases. I don't know exactly how a really drawn out max strength phase would look.
I think I'm going to stay low with the O lifts. I'll probably keep it at 3 or lower during the accumulation period but go very short on the set recoveries and high on the sets.

[pete]

pete on June 3, 2003 at 6:09 am #20604

Anyone else?

[Mike Young]

Mike Young on June 7, 2003 at 1:49 am #20605

I definitely agree with Quick….way too much time with maintenance and OL shouldn't be done over 5 reps (I prefer 1-4). Also, I'm not sure if I missed it but it looks like you've got max strength listed in the macro quite a bit without any power / speed phases. Consider redistributing your time from the maintenance phase into a meso or two where the primary objective is power development. Also, instead of making a fake meet, why don't you consider doing some field testing. You could use Dan's test pentathlon, the BAAB quad, my test protocol < https://elitetrack.com/testdeca.pdf >, or something you come up with. Finally, don't feel you have to do the same set and rep schemes on every exercise in the weight room for a given meso, micro, or even day. I can't really tell if this was your intention but it kind of seemed like it.

ELITETRACK Founder

[pete]

pete on June 7, 2003 at 11:48 pm #20606

Thanks a lot for the reply mike!

With the fake meet thing, I was looking not only to evaluate the effectiveness of my training, but also try to get some training effect from going faster during the event then I normally would in training by doing some tapering. With this in mind would you still suggest I do the decathalon?
I'm going to look at the other suggestions and reformulate.

[Mike Young]

Mike Young on June 8, 2003 at 9:38 am #20607

While I don't think they're terrible all the time I think field tests might be better for the following reasons:

[*]Because mock-meets are typically so low key and conducted at points of the year when one is not necessarily ready to compete, they may result in performances that are far less than what you might expect. When these results are then compared to competitive season results it can become quite depressing.
[*]If you do field tests, you can only compare them to themselves and prior results rather than competitive season results.
[*]Because a given field test can be chosen based on the criterion it measures, you can examine any biomotor quality you want. You can get a better read on what your specific strengths and weaknesses are at that point of the year and also see if your training is resulting in the adaptation you want.
[*]Field tests typically don't require much technical skill. As a result, you can examine physical parameters without the conflicting issue of technique. For example, in a mock-meet situation, you don't know whether your perfomance (good or bad) was a result of improved technique or improved power, strength, speed, etc.
[*]Field tests are typically easier to organize and set up so they can be conducted several times in the early season to monitor training progress. Personally, I think they fit in well during rest weeks.

ELITETRACK Founder

[jacko]

jacko on June 8, 2003 at 6:29 pm #20608

You could use Dan's test pentathlon…
Mike, what makes up dan's Test

[Mike Young]

Mike Young on June 8, 2003 at 8:36 pm #20609

Dan's Test Pent:
1. 30m
2. Standing Long Jump
3. Standing Triple Jump
4. Overhead Backwards Shot Throw
5. Between-the-Legs Forward Shot Throw

ELITETRACK Founder

[pete]

pete on June 8, 2003 at 10:18 pm #20610

Thanks a lot mike, good points. Since I won't be competing in 30m or 50m and thus won't have to compare them to any previous meets, I might try to do Dan's pent, except when I'm working on 50s also throw a 50 in there. That way I can see how the times are coming along as well as seeing how pure power is increasing.