[hscoach]

hscoach on February 29, 2008 at 4:24 am #14382

my high school team starts practice on monday, march 3. it is a 12 week season – with the big meets on saturday of the 10th and 12th week. our first competition isn’t until april 5 so we have five weeks to really get after it in the weightroom and then we hope to maintain our strength and power throughout the competitive season. here is our weights program for our sprinter/hurdler/jumper group that has weight experience for the first 4 weeks. this group has been training since november and they are familiar with all of the lifts listed in this set-up. please take a look and give me some pointers. in the past i have had the strength coach write the workouts – but that has led to problems (one hand not knowing what the other hand is doing).

monday
wu
max v (100-200m)
hang cleans 5×3 @ 75-85%
a2g squats 3×6-10 (these are especially for the girls – hoping for a little hgh boost)
rev extensions 3×6
press 3×6
pull 2×8
decline abs
med ball throws
dynamic flexibility

tuesday
dumbell/ab circuit (press and row alternated with abs – no rest)
general strength circuit
hurdle mobility

wednesday
wu
tech runs @ 90%
intensive tempo
step-ups or split squat 5×3
single leg dead lift 4×3
ghr 3×6
decline abs
dynamic flexibility

thursday
extensive tempo pool workout (water therapy recovery)
general strength circuits
hurdle mobility

friday
accel (100m-300m)
bsq 4×5 @ 75-85%
ghr 3×6
rev. extensions 3×6
decline abs
dynamic flexibility
med ball throws

other pertinent info …
1. it will be about 30-40 degrees outside all month
2. all acc/max v sessions will be conducted on a runway surface placed on a gym floor
3. our weight room is really nice
4. did i mention that the weather sucks!

[hscoach]

hscoach on March 2, 2008 at 9:32 pm #68700

any advice would be appreciated. one of my concerns is that the i have too many lifts in my set-up. maybe you guys could suggest how to better distribute the lifts?

[Beau Brehm]

Beau Brehm on March 3, 2008 at 3:18 am #68705

Try a variation of this…

[winnesota]

winnesota on March 3, 2008 at 7:18 am #68708

I dont think you have too many lifts at all. You may want to switch max v and accels or just do accels mon/fri for a few weeks then switch to max v, from my understanding accels should be done before max v can be worked and I’m assuming a lot of kids havent been doing any speed work before track. What do you mean by tech runs @ 90% and how long are they?

[hscoach]

hscoach on March 3, 2008 at 7:32 am #68709

thanks for your input winnesota. the technique runs are just relaxed (80-90%) runs where the athlete demonstrates propers max v form. its just a way to get acquainted with propers sprint form (run tall, hips high, step over and drive down) before we expect them to add greater intensity. we don’t do a lot of them – maybe 5x15m (from a 20m build-up) on a runway mat in the gym. as for 2 accel days – we may end up doing that after all. you are right about most of my kids not doing speed work – but i do have a handful that have gone through 12 weeks of winter training with two days of accels per week.

[Beau Brehm]

Beau Brehm on March 3, 2008 at 8:51 am #68711

Did anyone look at what I posted..?

[winnesota]

winnesota on March 3, 2008 at 9:38 am #68713

Westside techniques arent necessarily the best option for track athletes, as mike has said before. Are you just lifting? It looks like a huge amount of volume if I’m reading it right.

[winnesota]

winnesota on March 3, 2008 at 9:44 am #68714

thanks for your input winnesota. the technique runs are just relaxed (80-90%) runs where the athlete demonstrates propers max v form. its just a way to get acquainted with propers sprint form (run tall, hips high, step over and drive down) before we expect them to add greater intensity. we don’t do a lot of them – maybe 5x15m (from a 20m build-up) on a runway mat in the gym. as for 2 accel days – we may end up doing that after all. you are right about most of my kids not doing speed work – but i do have a handful that have gone through 12 weeks of winter training with two days of accels per week.

Even if your athletes have been doing accels during the winter it would probably be better to keep doing accels for a month because you can only sustain max V for 8 weeks max and if your season goes until June, thats perfect. Also, it gives your kids that havent been doing anything a chance to get into it before max v.

[richard-703]

richard-703 on March 3, 2008 at 10:32 am #68716

Beau, I don’t understand your program. How many of these are you doing in one day??

e.g. you list: Squat, Deadlift, Clean, Snatch, Front Squat, Snatch-Grip Deadlift, Box Squats

[Beau Brehm]

Beau Brehm on March 3, 2008 at 10:45 am #68717

The idea is that you pick one of the exercises from each group, this allows for alot of options depending on the desired goal and needs of the athlete. Obviously this template isn’t perfect for everyone, but I think that it can be helpful in designing your own template.

[hscoach]

hscoach on March 3, 2008 at 8:02 pm #68723

point taken

[richard-703]

richard-703 on March 3, 2008 at 10:30 pm #68726

The idea is that you pick one of the exercises from each group…

OK, I should have known when you said “Westside” template.