[sprintjump]

sprintjump on October 12, 2005 at 12:44 pm #11347

Hi! I'm a college freshman who will be participating in the decathalon for at least the next four years. My high school coaches and college coaches are all long distance coaches and do not know much about sprinting. I feel that I am missing out on a lot of potential strength gain. Before I post my schedule, I would like to let everyone know that I am unfamiliar with different workout stages (gpp? and such) and I am also unfamiliar with plyometrics. So if anyone could enlighten me on these things and help modify my workout, I would greatly appreciate it. Here's my schedule:

Monday
  1 mile warm up and cool down
  six 200's with 1 minute rests

Tuesday
  Legs:
   Wide and close grip pull ups
   Squat
   Hamstring Machine (sorry I don't know the name of the workout)
   Quad Machine
   Calf raises
   Dips
   Various ab workouts
   bike 5 minutes

Wednesday
  Arms:
   Wide and close grip pull ups
   Standard Benching
   Bicep curls
   Tricep pulldowns
   Lat pull down
   Shoulders and back
   bike 5 minutes

Thursday
  Legs (same as Monday)

Friday
  1 mile warm up and cool down
  four 300's

Saturday
  30 minute run

I would like to incorporate workouts that I've read on this site such as dead lifts, box squats, and cleaning. Should I train more or less in the weight room? What kind of plyometrics should I add and how often should I do them? Should I change my workouts depending on the stage of the season (gpp?) And finally should I incorporate more sprinting exercises into my schedule? I have up to 3 hours a day to practice so I should be able to fit in a lot more workouts.

[mjstocko]

mjstocko on October 12, 2005 at 8:36 pm #49228

I would definitely incorporate some Olympic lifts into your program, because they will really help you out in many of the decathlons ten events.  Focus on concentrating a lot on the events you are worst at to become more balanced.  And don't forget technique, technique, technique.

[Mike Young]

Mike Young on October 12, 2005 at 10:09 pm #49229

In addition to adding Olympic lifts, I'd recommend the following:
*Don't do the same workout twice a week.
*Do more sets of a lesser number of exercises.
*Cut out the isolation weight lifting exercises.
*Don't do so much aerobic endurance training, instead aim to develop work capacity.
*Add some acceleration development work (sprints under 40m).
*Consider adding some remedial technical work in the form of throwing non-competition objects and various jumping exercises.

ELITETRACK Founder

[lelges]

lelges on August 7, 2006 at 8:14 am #49230

It is really??