Speed, Strength, and Power Profile for a 16year female. Thoughts?

    Posted In: Strength & Conditioning

        • Participant
          Daniel Andrews on December 14, 2005 at 9:53 am #11510

          Vertical Jump 21"
          Deadlift 195lbs x 2
          Squat 170lbs x 2
          40yrd Dash 5.7 (5.64 and 5.90) not a fast surface, tile floor
          Standing Long Jump 7'5" (7'3" and 7'7")
          Body Weight 106.6 lbs
          Height 5'4"

          PR's from last track season 13.1 100m, 29.2 200m.

          She's being doing my routine listed here:https://elitetrack.com/component/option,com_smf/Itemid,45/topic,3471.msg31523#msg31523

          its in 2 parts scroll up for the plyo's, and we went from sets of 8 to sets of 2 gradually.  I want to know if I can expect good things from these scores once I start to pour on speed-endurance and short speed-endurance?  Should I go short to long or long to short?  I train mostly long to short with my sprinters for 1 reason, I need them to find good 400m runners that I can go either 200m and/or 800m with for relays.

        • Keymaster
          Mike Young on December 15, 2005 at 11:09 pm #50383

          Fairly strong but has an explosive strength / speed deficit (jumps and dash time are not on par with her lifting). In my opinion she'd be a prime candidate for either training short-long or switching events.

          ELITETRACK Founder

        • Participant
          Daniel Andrews on December 16, 2005 at 1:37 am #50384

          Mike:

          First of all thanks.

          The problem is I have nothing relating to female performance standards other than the BFS weight charts, and that her SLJ and VJ are above average to excellent depending on the source. Guidance in this area would help.

          I did have a coach tell me that her 40 yard time converts to roughly 7.7-7.85 for 55m.  I'd take that.  Last year we had a problem fading in open races after very good to great starts, however in relays she performed much better, 11.7-11.9 hand timed and not always 100m.  What event would you switch her to? 400m?

        • Participant
          Derrick Brito on December 16, 2005 at 2:43 am #50385

          seeing how badly her 200 time drops off, i dont think the 400 is in order.  mike was probably thinking of jumps.

        • Participant
          Daniel Andrews on December 16, 2005 at 6:48 am #50386

          I am thinking 100-200.  Here's why last year she was a HS freshman, it was obvious in practice that she is the more talented runner in practice.  Sometimes girls allow the upperclassmen to beat them.  Everything last year was a confidence or strength issue.  I will long jump and high jump her, but ultimately HJ is not going to be her fortay it will be 200m or LJ.  Funny thing about those 200m times they all stayed in 28-29 even 30 range until the meet the weekend before our sectionals when they suddenly plummetted and everyone went 1-2 seconds faster.
           
          So here is my question, should she do any tempo when I can actually start training her.  I will have to run her in at least 1 4x400m race as part of a FS relay.  I have had it in my mind that I was going to go short to long with her, I just wanted reinforcement and some information regarding female testing.

        • Keymaster
          Mike Young on December 22, 2005 at 12:03 am #50387

          I did have a coach tell me that her 40 yard time converts to roughly 7.7-7.85 for 55m.  I'd take that.  Last year we had a problem fading in open races after very good to great starts, however in relays she performed much better, 11.7-11.9 hand timed and not always 100m.  What event would you switch her to? 400m?

          I was thinking you could go two ways both of which have risks. You could have her do the jumps as she has some ability in the jumps and has average speed. I don't think she's fast enough to really succeed in the 100m and certainly don't think she could run sub 12 based on the numbers you gave me. IF she could improve her speed endurance / general fitness she might be a candidate for the 400m where her speed wouldn't be as much of a limiting factor.

          ELITETRACK Founder

        • Participant
          Daniel Andrews on December 22, 2005 at 2:49 am #50388

          If I could get her to quit volleyball and do workouts with me on the XC team in the fall (not race) I would prepare her for the 400m, while 400m is my ultimate goal for her, getting her to be good at 200m is going to take some time.  It's to big a step for her right now, but I wasn't looking at going sub 12 in 100m regardless.  Probably 12.6-12.8 area, but she needs shorter speed-endurance work to get her thru 200m and even 100m races.  However, with her first 8 week session in the weight room that we just finished, I unloaded her and her submaximal work volume.  At the start of the 8 weeks she was doing 3×8 squats at 85lbs, and yesterday she did 3×12 at 95lbs.  Hopefully in her time off she'll do the work that always her to recover from her near maximal sessions, because I plan on repeating the weight session starting at 3×8 again and working to 5×2 complexes at 115 lbs for squat, and 140lbs for deadlift.  That will take her into the outdoor season and if she's able to come back and do 120-125lbs 3×12 squat at the end of that I just may start to rethink my seasonal plan, but also that fresh-soph 4×4 will be another indicator. 

          I think she can go faster, the surface she ran 40yd dash time was a ceramic tile hallway.  I have a carpeted hallway I am going to use.  Once she starts running and doing form specific drills that time should get faster anyways as I can't do that type of training with her until jan 16th.

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