Posted In: Training Journals
Hey, this is basically going to be a copy and paste of my log going on at the DB Hammer forums. I’m going to copy my workouts from the last two weeks on here, then I will update as I go from now on. Hopefully I’ll be able to prove the effectiveness of the Inno-Sport / WGF system with my results!
Stats- (As of 8/16/08)
Height- 5’11”
Weight- ~175 lbs
100m- 12.19 seconds
400m- 54.9 seconds
40 yd- 4.91 seconds
Squat- 315 lbs
Bench Press- 250 lbs
Goal-
100m- <11.00 seconds[/b]
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Day 1- Sub-11 in Sight – 8/16/08
Lower Body
Strength-Speed
Mag An-1
Morning weight: 172.5 lbs – I want to stay at about 175 lbs
Rotation- 3 minutes between sets
REA Squats-
3 x 100 lbs (~55% AW)
3 x 100 lbs
3 x 100 lbs
3 x 100 lbs
ISO-MIO Squat Jumps-
3 x 45 lbs (~45% AW)
3 x 45 lbs
3 x 45 lbs
3 x 45 lbs
Out of Rotation- 30 seconds between sets
REA HF Abs-
BW x 9 seconds
BW x 9 seconds
BW x 9 seconds
Overall a good workout. I will be upping the weights on both the squats and squat jumps by 10 lbs. My only concern is that this workout is definately quad dominant, but that sort of makes sense since I’m really striving to improve my acceleration. To counter this, however, I will perform ISO wall-sits on my off days. Also, I will be using EMS on my hamstrings and glutes later tonight.
Day 2- Sub-11 in Sight – 8/17/08
Upper Body
Strength-Speed
Mag An-1
Morning weight: 173 lbs
Out of Rotation-
REA Bench Press- 2-3 minutes rest
5 x 115 lbs (~51% AW)
5 x 115 lbs
5 x 115 lbs
5 x 115 lbs
5 x 115 lbs
Rotation- 2 minutes between rest
REA Curls-
5 x 80 lbs
5 x 80 lbs
5 x 80 lbs
REA Tricep Extensions-
10 x 80 lbs
10 x 80 lbs
10 x 80 lbs
Good workout. Going to be doing stim on triceps and biceps later. Anyone else a little reluctant to stim their chest? lol
Also, just did wall-sits for a minute. I did two thirty second sets. I found it pretty difficult to keep my hamstrings engaged the whole time, especially more so than my quads.
Day 4- Sub-11 in Sight – 8/19/08
Lower Body
Acceleration
Rate An-1
Morning weight: 171 lbs .. yikes
Rotation-
40 yard sprints- (Girlfriend w/ stopwatch lol)
IDK / 4.00
IDK / 5.04
IDK / 4.12
IDK / 4.78
Kneeling HF Jumps-
3
3
3
3
Day 5- Sub-11 in Sight – 8/20/08
Upper Body
Absolute Strength
Duration An-1
Morning weight: 172.5 lbs
Out of Rotation- 5 minutes rest between sets
Bench Press-
1 x 135 lbs
1 x 185 lbs
1 x 225 lbs
1 x 235 lbs (~94% AW)
1 x 235 lbs
1 x 235 lbs (failed rep)
Rotation- 2 minutes rest between sets
Scapular Lat Pulls-
8 x 120 lbs
8 x 120 lbs
8 x 120 lbs
Low Pulley Row-
4 x 120 lbs
4 x 120 lbs
4 x 120 lbs
Not exactly how I planned it, but still a good workout. My gym doesn’t have weight belts and I forgot my backpack so I had to change things up a bit, as far as ditching the Scapular Pull-ups and Dip Shrugs. I think I’m going to replace Scapular Pull-ups/Lat Pulls with the Low Pulley Row from now on and then use the Dip Shrugs and Incline Front Raise like I had planned.
Day 7- Sub-11 in Sight – 8/22/08
Lower Body
Strength-Speed
Magnitude An-1
Morning weight: 173.5 lbs
Rotation- 3 minutes between sets
REA Squats-
3 x 115 lbs (+15 lbs / ~58% AW)
3 x 115 lbs
3 x 115 lbs
3 x 115 lbs
ISO-MIO Squat Jumps-
3 x 55 lbs (+10 lbs / ~46% AW)
3 x 55 lbs
3 x 55 lbs
3 x 55 lbs
Out of Rotation-
REA SL GM- 2 minutes between sets
3 x 45 lbs
3 x 45 lbs
3 x 45 lbs
REA HF Abs- 1 minute between sets
5 x 10 lbs
5 x 10 lbs
5 x 10 lbs
Feeling really good and springy today on the REA Squats so I’ll probably up it another 10 lbs next time, along with another 10 lbs on the Squat Jumps.
Day 8- Sub-11 in Sight – 8/23/08
Upper Body
Strength-Speed
Magnitude An-1
Morning weight: 175 lbs
Out of Rotation- 2 minutes rest between sets
REA Bench Press-
5 x 125 lbs (+10 lbs / ~55% AW)
5 x 125 lbs
5 x 125 lbs
5 x 125 lbs
5 x 125 lbs
Rotation- 2 minutes rest between sets
REA Curls-
5 x 80 lbs
5 x 80 lbs
5 x 80 lbs
REA Tricep Extensions-
8 x 85 lbs (+5 lbs)
8 x 85 lbs
8 x 85 lbs
Out of Rotation- 2 minutes rest between sets
REA Front Raise-
5 x 25 lbs
5 x 25 lbs
5 x 25 lbs
This workout felt GOOD! I felt like superman lol. You would think with REA exercises your joints would feel like crap but, with the exception of my left wrist which has previously been fractured, I felt amazing. I will be upping the weights even more next time except maybe not on curls.
Also, I’ve been shocked that I haven’t been sore following any of my workouts, and I’ve even been doing EMS after all my mag workouts. I’m hoping to get a SPARQ timer soon so that I can more clearly see my workouts paying off in my sprinting.
Day 10- Sub-11 in Sight – 8/25/08
Lower Body
Acceleration
Rate An-1
Morning weight: 171 lbs … likes to fluctuate quite a bit, I’m probably closer to 178 by time I go to sleep.
Rotation- 5 minutes between sprints
40 Yard Dash- HT
4.92
5.00 (~2% DO)
5.07 (~3% DO)
Kneeling HF Jumps-
3
3
3
I felt pretty good but my times didn’t reflect it- I can’t believe I dropped off that quickly. My starting mechanics were alot better than last time though, so that was good, but I need to work on my transition from drive phase to tall top-speed sprinting.
Day 11- Sub-11 in Sight – 8/26/08
Upper Body
Absolute Strength
Duration An-1
Morning weight: 173 lbs
Out of Rotation-
Bench Press- 5 minutes between sets
1 x 135 lbs
1 x 235 lbs
1 x 235 lbs
1 x 235 lbs
1 x 235 lbs
Low Pulley Row- 3 minutes between sets
2 x 140 lbs
2 x 140 lbs
This workout didn’t go exactly as planned, because I was a dumbass and forgot my backpack again. My bench press capacity integer went up by pretty much one rep, and then the addition of 10 lbs on another rep, but my reps felt really forced. I wasn’t getting a good explosive transition from the chest like I normally do, but I managed to strain them up. I think this could be remedied by doing some ISOs.
Fatigue workouts on Thursday and Friday!
Day 13- Sub-11 in Sight – 8/28/08
Lower Body
Strength-Endurance **Fatigue Workout**
Duration An-2
Morning weight: 173 lbs
Out of Rotation- 5 minutes between sets
ISO HF Squats-
245 lbs x 6 seconds each leg
225 lbs x 15 seconds each leg
Rotation- 3 minutes between supersets
ISO Ankle Crunchers-
430 lbs x 15 seconds
430 lbs x 15 seconds
430 lbs x 15 seconds
ISO GHR- (Not very low, probably about 70 degrees above “x-axis”)
BW x 30 seconds
BW x 30 seconds
BW x 30 seconds
Out of Rotation- 90 seconds between sets
ISO HF Abs-
25 lbs x 30 seconds
25 lbs x 30 seconds
25 lbs x 30 seconds
Wasn’t exactly a fatigue workout “by the book”, and I wasn’t exactly thrilled about my strength numbers, but it was a decent workout.
I have my upper body fatigue day tomorrow.
Day 14- Sub-11 in Sight – 8/29/08
Upper Body
Strength-Endurance **Fatigue Workout**
Duration An-2
Morning weight: 173 lbs
Out of Rotation- 3 minutes between sets
OI DB Flyes-
35 x 100 lbs
35 x 100 lbs
35 x 100 lbs
35 x 100 lbs
35 x 100 lbs
Rotation- 2 minutes between sets
OI Curls-
25 x 65 lbs
25 x 65 lbs
25 x 65 lbs
OI Tricep Extensions-
30 x 80 lbs
30 x 80 lbs
30 x 80 lbs
First time really doing OIs that much, felt pretty good. I think it will build a little bit of hypertrophy plus help transition from eccentric to concentric.
No more workouts until Monday.
Day 15- Sub-11 in Sight – 8/30/08
Rest / Recovery
Morning weight: 174.5 lbs
Seated Hip Internal Rotations w/ Yellow Band- (Right leg only)
3 x 15
Standing Leg Circles w/ slight internal rotation- (Right leg only)
3 x 10 x 3 positions
ISO Wall-Sit- (Emphasis on hamstrings pulling into position)
2 x 30 seconds
Scapular Wall Slides-
3 x 15
ISO Push-up-
1 x 2 minutes
Just ordered a SPARQ Xlr8 timing device w/ an extra cone!!!!
Day 16- Sub-11 in Sight – 8/31/08
Rest / Recovery
Morning weight: 173 lbs
Seated Hip Internal Rotations w/ Yellow Band- (Both legs)
3 x 15
Standing Leg Circles w/ slight internal rotation- (Right leg only)
3 x 10 x 3 positions
Day 17- Sub-11 in Sight – 9/1/08
Lower Body
Absolute Strength
Duration An-1
Morning weight: 174.5 lbs
Out of Rotation- 3 minutes
ISO HF Squat-
245 lbs x 9 seconds each leg
225 lbs x 9 seconds each leg
225 lbs x 9 seconds each leg
Rotation- 1 minute between exercises
ISO Ankle Crunchers-
455 lbs x 9 seconds
455 lbs x 9 seconds
ISO GHR-
BW x 30 seconds (~65-70 degrees above bench)
BW x 30 seconds
Out of Rotation- 1 minute between sets
ISO HF Abs-
30 lbs x 30 seconds
30 lbs x 30 seconds
Good stuff. Tomorrow is going to be fun- heavy upper body ISOs. I’m amazed at how little I’ve been sore, I guess I should take this as a sign I need to bust my ass and get those capacity integers higher.
is it just me and I’m missing it and is there not much running there. i scanned through most of it and barely saw any running- just curious
yea i dont see much running….or even some form/technique drills…
just a quick question(s) …. what level are you (highschool, collegiate, open, masters?), part of season
Day 18- Sub-11 in Sight – 9/2/08
Upper Body
Absolute Strength + Strength-Endurance
Duration An-1 + Duration An-2
Morning weight: 173.5 lbs
Out of Rotation-
ISO Bench Press- 3 minutes between sets
9 seconds x 225 lbs (~91% AW)
30 seconds x 185 lbs (~75% AW)
9 seconds x 225 lbs
30 seconds x 185 lbs
ISO Low Pulley Row- 3 minutes between sets
9 seconds x 130 lbs
30 seconds x 90 lbs
9 seconds x 130 lbs
30 seconds x 90 lbs
First time trying heavy ISOs and I must say I enjoyed it. The 30 seconds ISOs are especially painful, but they make me feel pumped like nothing else.
I’ll also be doing a Lower Body Recovery Session tonight:
Internal Rotation w/ yellow band- (Both legs)
3 x 15
Leg Circles w/ slight internal rotation- (Right leg only)
3 x 10 x 3 positions
[quote author="Azz" date="1220422605"]is it just me and I’m missing it and is there not much running there. i scanned through most of it and barely saw any running- just curious
yea i dont see much running….or even some form/technique drills…
just a quick question(s) …. what level are you (highschool, collegiate, open, masters?), part of season[/quote]
You guys are correct, I’m not running that much. The last two weeks I have done two sessions where I ran 40-yard dashes to a 3% drop-off. Honestly I don’t plan on running again for another week and a half or so. My goal is to get faster, so I need to equip myself with the athletic tools necessary to do so. No form or technique drills will do this. I will be rotating my current strength cycle with a power cycle that will have me running a little more often.
As far as my current level, I’m a senior in high school. Currently I’m training myself for next spring’s track season.
for the 100m…i feel like the drive phase is the most important part of the race..perfecting this and your start could take of more time than you think…just some advice for later in the season if you didn’t already plan yo do that
I agree that the drive phase is very important. However, I think that the technique is less of an issue than people think. My thinking is that by strengthening my glutes and building iron ankles, I’ll be giving my body the tools it needs to run fast. Hopefully my time on the track will be more productive as a result of my other training. The difference between me and most people is that I expect to hit a PR every time I step on the track, whether it’s practice or a meet.
On a side note, when the spring rolls around and school track begins, I will no longer have a say in my training. At that point I’m sure I’ll be forced to train the same way most people on this board do.
Thanks for your input!
Two cents:
1)If sprinting were just a strength issue, then the guys at WBB would be the world record holders.
2)Sprinting is an elastic activity and you shouldn’t discount the need to remind your body of this.
3)Running under 11 is no cake walk and it needs form.
If you want to equip yourself with the tools to get faster, I would listen to the advice of the board. Azz and Premium have some excellent points.
Two cents:
1)If sprinting were just a strength issue, then the guys at WBB would be the world record holders.
2)Sprinting is an elastic activity and you shouldn’t discount the need to remind your body of this.
3)Running under 11 is no cake walk and it needs form.
If you want to equip yourself with the tools to get faster, I would listen to the advice of the board. Azz and Premium have some excellent points.
I think we have a slight misunderstanding about my training strategy. I’m fully aware that powerlifting strength won’t be a key component here. That’s why all my strength training is specific to what I’m trying to do. You will see in my next session I’ll be using ADA drops (depth landings), ADA PF drops (straight legged depth landings), and SL Box Jumps, to build “elastic” strength in my lower limbs.
Also, I realize running under 11 is no cake walk, and people normally wouldn’t make the kind of gains that I’m seeking. That’s why I’m going “outside the box” on this one. I know that in order to achieve my goals I’m going to have to use training methods that aren’t the norm.
Thanks for your input.
One good way to guarantee no going under 11 is to do WGF/Inno.
Haha.. I had a feeling this comment was coming. I don’t know why you say this though, because WGF has alot of success with their athletes.
My jr year of hs i was running a 12.2, then my sr 11.4, by my sophmore year of college i was down to 10.84 and most currently my past junior year i ran 10.74. I didn’t do much weight training but what I did was perfect my running form, do a lot of sprinting work and really work on that drive phase. You can do all the lifting you want but your not going to be a good fast technical runner by doing one legged squat jumps onto a box. If you ever read anything by Vern Gambetta youll know you need to train movements not body parts. This training program should be part of a training program that includes sprinting. The key to training is adaption and your just skipping the most important part. this is all just my opinion of course so im not going to say it wont work but there hasnt been a post on here supporting your program.
If you ever read anything by Vern Gambetta youll know you need to train movements not body parts. This training program should be part of a training program that includes sprinting. The key to training is adaption and your just skipping the most important part.
I find it ironic you say this. I would disagree with you and say that I AM training movements not body parts. Everything that I do is directed towards improving specific traits needed to sprint faster. I understand the technique thing, but if you’ve ever read anything by Chris Korfist you would realized that there is more to technique than just listening to / remembering certain cues. In most cases when form is an issue, it’s a result of a lack of strength somewhere along the chain.
Read this article:
https://www.inno-sport.net/Sprinter Symptoms.htm
edit: for some reason it’s not liking the space in the url, so just copy and paste it into your browser.
Whatever your doing is fine but to take the whole track out of your training to run on the track doesnt make any sense. Your body adapts that is the key to training. making your legs stronger is only one component to being a good 100m sprinter. Just like having a strong arm is only part of being a good quarterback. The key to the 100m is to accelerate for as long as possible until you hit your max v and then hold that maximum velocity for as long as you can and to have negative acceleration for the least amount of time. Your program doesnt train that. If your truly dedicated to lowering your time by over a second you need to start doing more on the track
They get results you see in a normal well run high school track/football team that comes from an area with a fair amount of talent. Nothing incredible, but not bad either. Be weary of handtimes and smoke in mirrors.
Ask Dallas how their training went for him after he PR’d most of the indoor season under “normal” training.
Well guys, I guess my results will speak for themselves as to whether or not Inno-Sport / WGF is a good system to train with.
Whether Inno/WGF is good or not may not really be the question.
I have no doubt the Inno/WGF guys do a respectable and good job at their high school, based on the results. They understand how to use their system within that situation. What has yet to be seen is someone other than them effectively implementing it long term. Check out the DB board for the great logs of supposed progress–amazing leaps in a short time, only to find next to no progress when looking long term.
Check out the DB board for the great logs of supposed progress–amazing leaps in a short time, only to find next to no progress when looking long term.
I only know of maybe one other person who uses a true Inno-Sport approach over at the DB Hammer Forums, and that would be RJ of course. He has made plenty of success.
Day 19- Sub-11 in Sight – 9/3/08
Rest / Recovery
Morning weight: 173 lbs
Rotation-
Seated Hip Internal Rotations w/ yellow band-
3 x 15
Standing Leg Circles w/ slight internal rotation-
3 x 10 x 3 positions
ISO Wall-sits- (emphasis on hamstrings pulling into position)
3 x 30 seconds
Out of Rotation-
Scapular Wall Slides-
3 x 15
ISO Push-up-
1 x 2 minutes
As much as I am weary of what they do at inno-sport I cant complain with what one of their contributors has done with the sprint program here in suburban Chicago. He took over a program that has been known for distance and started to make a name for the sprinters as well. He has consistently had top finishers at the state level the last few years since he has been there. Now, it could very well be that the program is known as a powerhouse in the area and that he gets the best athletes out. He used to be a contributing member here for some time and used the short to long then switched over to that style of training. It must be working in his eyes in order for him to continue to do it. I cant complain with his results. Just my .02.
As much as I am weary of what they do at inno-sport I cant complain with what one of their contributors has done with the sprint program here in suburban Chicago. He took over a program that has been known for distance and started to make a name for the sprinters as well. He has consistently had top finishers at the state level the last few years since he has been there. Now, it could very well be that the program is known as a powerhouse in the area and that he gets the best athletes out. He used to be a contributing member here for some time and used the short to long then switched over to that style of training. It must be working in his eyes in order for him to continue to do it. I cant complain with his results. Just my .02.
Is that Chris Korfist you’re referring to?
Day 20- Sub-11 in Sight – 9/4/08
Lower Body
Speed-Strength
Mag An-1
Morning weight: 172.5 lbs
Rotation- 1 minute between exercises
26″ ADA Drops-
5 x 2 drops
18″ ADA PF Drops-
5 x 2 drops
12″ RA SL Box Jumps-
5 x 5 jumps each leg
Out of Rotation- 1 minute between sets
REA HF Abs-
5 x 5 x 10 lbs
Felt pretty good. The SL Box Jumps felt very uncoordinated at first, but by the end of the session I was executing them well. Another two lower body sessions then I hit the track to get a 100m time. By then I should be using my digital timer to get a pretty accurate time. Does anyone know how much of a time increase there will be from not using blocks, and how this compares to the advantage I’ll have from my reaction time being excluded?
Since this was a Mag session I’ll be doing high-intensity stim on my hamstrings and glutes.
the blocks can actually slow you down if you don’t use them properly..if you have a good start then the blocks should be able to take of around .2 of you time….as far as no reaction time i’m not sure but i can say that for a flying 100m, like in a relay, that could be one second off…but you wont get that dramatic a decrease because your not at full speed when you start the 100m…by digital timer do you mean a stopwatch?…if you get two people ..one who will be able to give a visual signal(as they start you off)to the other person waiting at the finish line with the stop watch…if the person is a good timer this should be a good indication of your time
the blocks can actually slow you down if you don’t use them properly..if you have a good start then the blocks should be able to take of around .2 of you time….as far as no reaction time i’m not sure but i can say that for a flying 100m, like in a relay, that could be one second off…but you wont get that dramatic a decrease because your not at full speed when you start the 100m…by digital timer do you mean a stopwatch?…if you get two people ..one who will be able to give a visual signal(as they start you off)to the other person waiting at the finish line with the stop watch…if the person is a good timer this should be a good indication of your time
I’m guessing the time I lose from not having blocks and the time I gain from no reaction time will just about about cancel each other out, but I’m not sure. As far as digital timing, I mean the SPARQ XLR8. It’s an electronic timing device that will pretty much be FAT.
Blocks do not improve your time by .2. Before blocks were required, Allan Wells used a 3pt start. There is video from a major championship that shows him using it–ran pretty fast as well.
Blocks may not even be faster than 3pt for some people. If you’re comparing it to standing, I’d have to know what the timing method is because standing hts tend to be faster.
Day 21- Sub-11 in Sight – 9/5/08
Upper Body
Strength-Speed
Mag An-1
Morning weight: 172.5 lbs
WL REA Bench Press- 3 minutes between sets
5 x 135 lbs (+ 10 lbs / ~59% AW)
5 x 115 lbs (~51% AW)
5 x 135 lbs
5 x 115 lbs
5 x 135 lbs
5 x 115 lbs
Blocks do not improve your time by .2. Before blocks were required, Allan Wells used a 3pt start. There is video from a major championship that shows him using it–ran pretty fast as well.
Blocks may not even be faster than 3pt for some people. If you’re comparing it to standing, I’d have to know what the timing method is because standing hts tend to be faster.
I said in my post that the blocks can slow you down but if you have a good start they will improve your time
Well, my SPARQ XLR8 came in. I played around with it today because I simply couldn’t resist myself. I tested it a couple times and it works GREAT. Hopefully I didn’t generate enough fatigue to negatively impact my workout tomorrow.
Question: Does anyone think that it would be beneficial to do ~3 10m starts either earlier the same day, or the day before my lower body workouts (regardless of what kind of workout it is)?
3x10m starts will do next to nothing fatigue wise or training effect wise.
So you think they’re worthless? I’m pretty sure that training frequency has an inverse relationship with training distance- 10m sprints don’t require much volume to see improvements. That comes from Joe DeFranco BTW, not WGF.
I fail to see the point in them unless you have no other sprinting in the program. I didn’t say that because I thought it was WGF/Inno/CF/JD/DP/LSU/CH/whatever other acronym but because I’ve done probably thousands of starts, maybe tens of thousands, and 3x10m isn’t anything that, on it’s own, it going to improve anything much and certainly has never caused much fatigue (if any of significance). Perhaps if you had a coach there to coach the reps, sure there would be improvements made, but just sprinting 3x10m will do next to nothing if you already have consistent sprinting in your program.
Day 23- Sub-11 in Sight – 9/7/08
Lower Body
Session 1: Starts
Session 2: Absolute-Strength
Morning weight: 172 lbs
Session 1-
10m Starts- ~3 minutes rest (w/o blocks + not including reaction time)
1 x 2.17 seconds
1 x 2.26 seconds
1 x 2.17 seconds
Session 2- Absolute-Strength
Out of Rotation- 5 minutes between sets
ISO HF Squats-
255 lbs x 9 seconds each leg (+10 lbs)
230 lbs x 9 seconds each leg
230 lbs x 9 seconds each leg
Rotation #1- 2 minutes between sets
ISO Ankle Crunchers-
460 lbs x 9 seconds (+5 lbs)
460 lbs x 9 seconds
460 lbs x 9 seconds
ISO Soleus Crunchers-
100 lbs x 9 seconds
100 lbs x 9 seconds
100 lbs x 9 seconds
Rotation #2- 3 minutes between sets
ISO GHR-
BW x 30 seconds (~65-70 degrees above bench)
BW x 30 seconds
BW x 30 seconds
ISO HF Abs-
35 lbs x 30 seconds (+5 lbs)
35 lbs x 30 seconds
35 lbs x 30 seconds
The 10m starts went well. I was very happy with the consistency of my timer. I think I’m going to start implementing these on all of my lower body days that I’m not already running on. The reason being is that they don’t really cause much, if any, lasting fatigue and I can focus on one or two cues every time, and develop more proficient starts.
Session 2 Notes:
Went really well. The numbers for my HF Squats are getting up there. By doing the 10m starts I should see a correlation between my improvements in them and my HF Squats. Also, I figured out my gym had a seated calf raise machine so I was able to do Soleus Crunchers. I actually like them better than Ankle Crunchers now.
but just sprinting 3x10m will do next to nothing if you already have consistent sprinting in your program.
Well, at certain times in my program I don’t have consistent sprinting. So on any lower body days where I’m not already sprinting I’m going to implement these starts to maintain and maybe even improve my starting proficiency.
why dont you do more than just three though, or go 30 meters to work drive phase rather than just 10m. Youll benefit with more reps or volume than just 3 x 10m. Your training program does enough where you wont be too fatigued by only 30 total meters of running.
why dont you do more than just three though, or go 30 meters to work drive phase rather than just 10m. Youll benefit with more reps or volume than just 3 x 10m. Your training program does enough where you wont be too fatigued by only 30 total meters of running.
For a normal sprinting workout I would agree, but this is just supplementary. I’m hoping that this will actually have no effect whatsoever on my workout tonight. Over time I may change things up, but I like this for now.
Thanks for the input.
If you don’t have consistent sprinting in your training, why bother with the goals you’ve set?
I’m still waiting for that great coach that doesn’t have sprinting in their program. Everyone has different views on what exactly is optimal, what’s the right thing to do at X time in Y circumstance, but all have sprinting of some kind (and not 3x10m)–ignoring that is a terrible idea. Ask RJ how that turned out.
I understand the importance of sprinting but, looking at the bigger picture, I think I have to do certain things in the weight room before I’m capable of doing certain things on the track. Training is all about the big picture, and shoring up weaknesses. When I get back to doing more track work my body will have the tools it needs to start running faster.
This is obviously something that we’re not going to agree about, but I appreciate your advice. If nothing else we will see how effective my training is or isn’t.
well i guess if your planning on doing the running workouts your coach will have for you once your track season starts what your doing is a good idea. In hs i played football and then skied all winter and didnt start true track work until March. Your still in High School and its really cool your being so serious with your training, and I admire that. I hope your still finding time to enjoy yourself and just taking part in any sort of athletics. Good luck, no matter what, your working hard and im sure once you get to practice and start running youll start off a little rough but once the two (track work and weightroom) come together youll see improvement.
You’re correct John, in the spring I will have to follow my track coach’s workouts. I figure these will include both speed and tempo days, and the usual track stuff. I think I’ll be putting myself in excellent shape when the time comes. I also want to stress that it’s not like I’m not going to be sprinting the next several months- I’m actually going to be doing 100m dashes to a 6% drop-off this Saturday.
BTW I updated to include session two in my above post.
You don´t need to be that strong to run fast, i.e. there is people who can barely squat 220lbs and is still running 11.0h, but at early trainig ages any type of stimulus can make you faster, although sprinting it self is going to make you run faster.
I hope you reach your goal!
You don´t need to be that strong to run fast, i.e. there is people who can barely squat 220lbs and is still running 11.0h, but at early trainig ages any type of stimulus can make you faster, although sprinting it self is going to make you run faster.
I hope you reach your goal!
The people who can run fast but aren’t very strong are naturally reactive-dominant athletes. These athletes could actually become ALOT faster if they just hit the weight room. I’m not really sure which realm I fit into, because I’ve always been fast, but I’ve never had a great vertical jump. It’s especially hard to tell because my right leg has been through a major surgery and that obviously distorts my numbers to some degree.
Either way, I have to get both stronger and more reactive. Right now I’m focusing mostly on absolute-strength and specific strength, and then I’ll be moving into a power cycle where I’ll work on my reactivity and sprinting.
Thanks for the support.
Are you paying someone for your current training?
Are you paying someone for your current training?
Nope. I’m designing my own training programs based off of Inno-Sport and WGF principles. I usually train by myself but sometimes I’ll have someone help spot me or w/e.
Ok good.
I am assuming you are posting your training for thoughts and suggestions otherwise you would just train.
Like a lot of others, I would suggest that you include a little more volume in your acceleration work and couple it with your lower days. I think that you would see BETTER results in the end.
I am assuming you are posting your training for thoughts and suggestions otherwise you would just train.
Yahh this, and it’s also a good way for me to keep up with my progress. I’m thinking I might do the starts to a 6% drop-off. Usually you would do something like that to a smaller drop-off but it’s hard to with times that small.
Day 24- Sub-11 in Sight – 9/8/08
Upper Body
Absolute-Strength
Dur-1 + Dur-2
Morning weight: 173 lbs
Upper Body Session-
Out of Rotation-
ISO Bench Press- 5 minutes between sets
235 lbs x 9 seconds (+10 lbs)
190 lbs x 30 seconds (+5 lbs)
235 lbs x 9 seconds
190 lbs x 25 seconds
ISO Low Pulley Row- 2 minutes between sets
130 lbs x 9 seconds
90 lbs x 30 seconds
130 lbs x 9 seconds
90 lbs x 30 seconds
Lower Body Recovery Session- Rotation
Seated Hip Internal Rotations w/ yellow band-
3 x 15
Standing Leg Circles w/ slight internal rotation-
3 x 10 x 3 positions x 2 directions
ISO Wall-sits- (emphasis on hamstrings pulling into position)
3 x 30 seconds
Side-steps- (works gluteus medius)
3 x 10 x both directions
Upper Body Notes:
Good stuff. I’ll be hitting another mag workout for upper body on Thursday, and then I should get a 260 lb bench press on Sunday.
Day 26- Sub-11 in Sight – 9/10/08
Lower Body
Speed-Strength
Mag An-1
Morning weight: 173 lbs
Rotation- 1 minute between exercises
27.5″ ADA Drops-
3 x 3 drops (+1.5″)
18″ ADA PF Drops-
3 x 3 drops
12″ RA SL Box Jumps-
3 x 10 jumps each leg
Out of Rotation- 1 minute between sets
REA HF Abs-
5 x 5 x 15 lbs (+5 lbs)
I didn’t get to do my starts today because it was raining, but this was a good workout. I increased my height on the ADA Drops, but I felt I needed to keep the same height for the other two movements. Next session I’ll increase the ADA PF Drops by an inch or two, but I think I’m going to keep the box jumps at the same height for now. My goals for the weekend are to go 11.8 in the 100m and to bench press 260 lbs so it’s time to see how well things are working.
On another note I’m going to be starting a new diet. Basically I’ll be eating only natural (read non-processed) foods, and then fasting from dinner of my off days until lunch the next day.
I’m off to go put EMS on my glutes, quads, and hamstrings.
https://www.arthurdevany.com/2007/12/ef_if_evosport.html#comments
https://www.arthurdevany.com/evolutionary_fitness/
https://conditioningresearch.blogspot.com/search/label/IF
Interesting reads. Basically I want to stay about the same weight, but lower my body fat. Obviously the stronger I get in relation to my bodyweight the better, so I guess that’s why. If it doesn’t produce the results I want and I start losing weight and/or start getting lethargic then I don’t have any problem going off of it. I just want to experiment a little.
Not going to be a hot summer for at least one board member.
Why?
Day 27- Sub-11 in Sight – 9/11/08
Upper Body
Strength-Speed
Mag An-1
Morning weight: 173 lbs
Out of Rotation- 3 minutes between sets
REA Bench Press-
3 x 140 lbs (+5 lbs / 60% AW)
3 x 115 lbs (51% AW)
3 x 140 lbs
3 x 115 lbs
3 x 140 lbs
3 x 115 lbs
3 x 140 lbs
3 x 115 lbs
Rotation- 2 minutes between exercises, 30 seconds between weight change
REA Curls-
3 x 85 lbs (+5 lbs)
3 x 65 lbs
3 x 85 lbs
3 x 65 lbs
REA Tricep Extensions-
3 x 105 lbs (+20 lbs)
3 x 85 lbs
3 x 105 lbs
3 x 85 lbs
Out of Rotation- 2 minutes between sets
REA Front Raise-
3 x 30 lbs (+5 lbs)
3 x 30 lbs
3 x 30 lbs
3 x 30 lbs
3 x 30 lbs
This was a great workout. I decided to go to 3 reps for all my movements so that I could focus purely on power output- the number of reps is really irrelevant. I’m pretty confident that a 260 lb bench press is in the bag on Sunday, but we’ll see.
I’m also going to be doing my lower body rest / recovery stuff before I go to bed:
Seated Hip Internal Rotations w/ yellow band-
3 x 15
Standing Leg Circles w/ slight internal rotation-
3 x 10 x 3 positions x both directions
ISO Wall-sits- (emphasis on hamstrings)
3 x 30 seconds
Side-steps w/ bands- (works gluteus medius)
3 x 10 x both directions
And, to make things even more interesting, I’ll be fasting from now until about 1 P.M. tomorrow.
YES!
Finally someone who actually likes the bench press
=D
haha
good work on the lifting bro.
Also I’m proud to say that I too up until a few weeks ago have done very little running work what-so-ever. and even now I’m only running about 1 day a week and doing form/drills 1 day of the week.
If you can get under 11 seconds, so can I!
hahaha
Good luck mate!
I’ll stay tuned
Good luck mate!
I’ll stay tuned
Hey, thanks for the support. I’ll be hitting the track on Saturday to see if the work in the weight room is paying off!
Day 28- Sub-11 in Sight – 9/13/08
Lower Body
Speed-Endurance **Fatigue Workout***
Rate An-2
Morning weight: 171.5 lbs
Sprints- 12 minutes between sprints
1 x 100m
1 x 100m
I don’t have times for my sprints because it has been raining on and off from Hurricane Ike and I didn’t want to risk my precious electronic timers getting soaked. I’m pretty disappointed because I wanted some times to work with, and I wanted this workout to go to a 6% drop-off. Based on feeling though, the first one I felt kinda tight throughout my body, but I was able to relax a little better on the second one. After one more strength macrocycle, I’ll be going into a power block that will see me on the track more often.
Day 29- Sub-11 in Sight – 9/14/08
Upper Body
Absolute-Strength **Fatigue Workout**
Duration An-1
Morning weight: 172.5 lbs
Bench Press- 5 minutes rest between sets
1 x 260 lbs (miss)
1 x 260 lbs (miss)
1 x 240 lbs
1 x 240 lbs
1 x 240 lbs
I was pretty ticked that I couldn’t get 260 lbs, but being able to get 240 lbs three times after made things a little better. My strain ability was excellent to say the least, but I wasn’t getting much pop off the chest. I think with the heavier weight I’m more reluctant to try and spring the weight off my chest, which makes things harder because I’m losing that plyometric effect.
Next workout is Wednesday…
I have a smith machine setup at my house, but I normally don’t use it. Everything in this log has been done at the gym w/ free weights, except the Ankle Crunchers. I use a smith machine at the gym for those. My SPARQ XLR8 electronic timer is really the only equipment of my own I’ll be using.
Day 32- Sub-11 in Sight – 9/17/08
Lower Body
Session 1: Starts
Session 2: Absolute-Strength
Morning weight: 173 lbs
Session 1:
10m Starts- (SPARQ Timer)
2.23 seconds
2.24 seconds
2.02 seconds (-0.15)
2.03 seconds
2.05 seconds
Session 2:
Out of Rotation- 5 minutes between sets
ISO HF Squats-
9 seconds x 265 lbs each leg (+10 lbs)
9 seconds x 240 lbs each leg
9 seconds x 240 lbs each leg
Rotation- 1 minute between sets
ISO SL Ankle Crunchers-
9 seconds x 190 lbs each leg
9 seconds x 170 lbs each leg
9 seconds x 170 lbs each leg
ISO Soleus Crunchers-
9 seconds x 115 lbs (+15 lbs)
9 seconds x 110 lbs
9 seconds x 110 lbs
Out of Rotation- 2 minutes between sets
ISO GHR- (still trying to get lower)
30 seconds x BW
30 seconds x BW
30 seconds x BW
Rotation- 1 minute between sets
ISO HF Abs-
30 seconds x 45 lbs (+10 lbs)
30 seconds x 45 lbs
30 seconds x 45 lbs
ISO Hip Extension (4-way hip machine)-
30 seconds x 125 lbs each leg
Notes-
Good workouts. At first on my starts I was completely out of focus, and frustrated with the equipment. I initially tried to use all 3 cones, so I could get 5m splits, but it wasn’t cooperating. I think it had something to do with the proximity of the cones, but I’m not sure. Either way, I just decided to get my 10m time, and thankfully I was able to PR by a good margin. I should be getting under 2 seconds pretty soon. As far as the second session was concerned- long and hard. I added in ISO Hip Extensions and changed my Ankle Crunchers to be single-legged. I liked the ISO Hip Extensions, but I was worn out by time I got to them.
Just curious, do you know what caused the sudden drop in times (not fully warmed up)?
That might be one reason, because I usually don’t do a thorough enough warm-up. I think another factor was just a complete lack of concentration. The equipment had been frustrating me when I was setting it up, and on the first two starts I was worrying about people on the track running by setting my timers off and such. I usually only do three, but on the third one I got that PR and wanted to prove to myself it wasn’t a fluke, so I did five today.
Day 33- Sub-11 in Sight – 9/18/08
Upper Body
Strength-Endurance
Duration An-2
Morning weight: 169.5 lbs YIKES WTF??
Rotation #1-
ISO Dip Shrugs-
30 seconds x (BW + 50 lbs)
30 seconds x (BW + 50 lbs)
ISO Low Pulley Row-
30 seconds x 90 lbs
30 seconds x 90 lbs
Rotation #2-
ISO Scapular Pull-ups-
30 seconds x (BW + 25 lbs)
30 seconds x (BW + 25 lbs)
ISO Incline Front Raise-
30 seconds x 45 lbs
30 seconds x 45 lbs
First time doing most of these exercises, so the weights were a bit of a guess, but they worked well. These exercises hit the lats pretty good in particular and are mentally pretty tough, especially the second rotation. This workout is supposed to be kind of a change of pace to strengthen up some other parts of my upper body that may get neglected from bench pressing. I’ll be doing some explosive bench pressing in my next workout however.
As far as my low bodyweight goes I was shocked- SHOCKED. Within the last week I’ve been as high as 180 lbs at night. I think I’ve got things under control though, I’ve been eating like a horse all day. It is pretty hard to keep the weight up when all I eat is sauteed vegetables, nuts, fruits, fish, deli meat, and protein shakes, but I imagine it’s having a great effect on my bodyfat (which isn’t too bad to begin with).
Day 35- Sub-11 in Sight – 9/20/08
Lower Body
Session 1: Starts
Session 2: Speed-Strength
Morning weight: 172.5 lbs
Session 1-
10m Starts- (SPARQ Timed)
2.29 seconds
2.13 seconds
2.05 seconds
1.99 seconds
1.97 seconds (-0.05)
Session 2-
Rotation- 1 minute rest between sets
30″ ADA Drops-
3 x 3 (+2.5″)
19″ ADA PF Drops-
3 x 3 (+1″)
12″ RA SL Box Jumps-
3 x 10
My first three starts sucked and my form was out of control. On the fourth and fifth starts I was able to relax and execute a lot better, which resulted in a new PR. These definitely seem to be paying off.
As far as session two is concerned, I felt like I was absorbing force very well. I’d say I’m ready for RA jumps.
Day 36- Sub-11 in Sight – 9/21/08
Upper Body
Strength-Speed
Mag An-1
Morning weight: 170.5 lbs
Rotation- 2 minutes between sets
62% REA Bench Press-
3 x 145 lbs (+5 lbs)
3 x 145 lbs
3 x 145 lbs
51% REA Bench Press-
3 x 115 lbs
3 x 115 lbs
3 x 115 lbs
Out of Rotation- 1 minute between sets
REA HF Abs-
5 x 15 lbs
5 x 15 lbs
5 x 15 lbs
5 x 15 lbs
5 x 15 lbs
REA Front Raise-
3 x 40 lbs (+10 lbs)
3 x 40 lbs
3 x 40 lbs
Good workout, I was feeling particularly explosive on the REA Bench Press. I tried a set of both RA Bench Press and MIO Bench Press Throws on the smith machine, and neither of them was going to work. As far as the front raise goes, it wasn’t really as fast as it needed to be, but my gym doesn’t have a 35 lb barbell so my only choice was to stay at 30 lbs or jump to 40 lbs. I made the jump, and I’ll probably stay at 40 lbs for a few sessions, or until I can do them quick enough to move on.
On my next lower body day, instead of doing 5 x 10m , I’m going to do 3 x 10m and then 2 x 30m. I want to progress it a little so that I’m ready to go when I start hitting the track more.
Day 38- Sub-11 in Sight – 9/23/08
Lower Body
Session 1: Starts
Session 2: Absolute-Strength
Morning weight: 170.5 lbs
Session 1:
10m Starts-
2.16 sec
2.17 sec
2.09 sec
2.04 sec
2.20 sec
2.15 sec
2.03 sec
2.08 sec
Session 2:
Out of Rotation- 8 minutes rest between sets
ISO HF Squat-
9 seconds x 265 lbs each
9 seconds x 245 lbs each
9 seconds x 245 lbs each
Rotation- 1 minute between sets
ISO SL Ankle Crunchers-
9 seconds x 205 lbs each (+ 15 lbs)
9 seconds x 185 lbs each
ISO GHR-
27 seconds x BW
30 seconds x BW
Out of Rotation-
ISO Soleus Crunchers-
9 seconds x 135 lbs (+20 lbs)
9 seconds x 120 lbs
9 seconds x 120 lbs
Not great, but not too bad. As far as the starts are concerned, I’m no longer that concerned with the actual times, as I’ve realized that the most important thing is getting myself in position to run a great race. I actually felt like my last start was the best one, even though the time didn’t indicate so. In the gym, I didn’t go up on the HF Squats because last time I could barely get it with my right leg. This time around it was easier on both legs, and my left leg feels like it can do 275-280 ish (right leg not so much). I’m pretty much ready to hit the track next week! At first my work will mostly consist of flying sprints to work on top speed, and because I have to send back my third cone to SPARQ because it’s defective. This essentially limits my sprinting range to ~50 yards, but it’ll work for now.
Day 39- Sub-11 in Sight – 9/24/08
Upper Body
Strength-Endurance
Duration An-2
Morning weight: 172 lbs
Rotation #1- 2 minutes between sets
ISO Dip Shrugs-
30 seconds x 55 lbs (+5 lbs)
30 seconds x 55 lbs
ISO Low Pulley Row-
30 seconds x 100 lbs (+10 lbs)
30 seconds x 100 lbs
Rotation #2- 2 minutes between sets
ISO Scapular Pull-ups-
30 seconds x 30 lbs (+5 lbs)
30 seconds x 30 lbs
ISO Front Raise-
30 seconds x 50 lbs (+5 lbs)
30 seconds x 50 lbs
Out of Rotation- 3 minutes between set
ISO HF Abs-
40 seconds x 45 lbs
40 seconds x 45 lbs
This workout was tough, but it went well. I feel like I’m being sculpted into a gymnast when I do this stuff, especially with the Scapular Pull-ups, it’s basically like a gymnast hanging on rings simply pulling myself up with my lats.
Day 41- Sub-11 in Sight – 9/26/08
Lower Body
Speed-Strength
Magnitude An-1
Morning weight: 172 lbs
32″ ADA Drops-
3 x 3 (+2″)
18″ RA Jumps-
3 x 2
20″ ADA SS Drops-
3 x 2 each leg
20″ ADA PF Drops-
3 x 3 (+1″)
Overall great workout- I’m absorbing force really well. Also I added in some RA jumps, so slowly but surely I’m progressing!
Day 42- Sub-11 in Sight – 9/27/08
Upper Body
Strength-Speed
Magnitude An-1
Morning weight: 172 lbs
Rotation #1- 3 minutes between sets
64% AW REA Bench Press-
3 x 150 lbs (+5 lbs)
3 x 150 lbs
3 x 150 lbs
51% AW REA Bench Press-
3 x 115 lbs
3 x 115 lbs
3 x 115 lbs
Rotation #2- 2 minutes between sets
REA Front Raise-
3 x 40 lbs
3 x 40 lbs
3 x 40 lbs
REA Curls-
3 x 60 lbs
3 x 60 lbs
3 x 60 lbs
Out of Rotation- 1 minute between sets
REA HF Abs-
5 x 5 x 25 lbs (+10 lbs)
I should be able to get 260 lbs on bench press in a few days but….. that’s what I said last time.
Day 44- Sub-11 in Sight – 9/29/08
Lower Body **Fatigue Session**
Speed
Rate An-1
Morning weight: 173 lbs
Rotation-
10m Flying Sprints-
0.95 seconds
1.00 seconds
?.?? seconds
?.?? seconds
Flying Primetimes-
3 x 10m
Very happy about my initial time, not so happy that I don’t have times for runs 3 & 4. The batteries died… o well. So I’ll be lifting upper body tomorrow while taking a three day break from lower body before going into my power phase.
Just a note about the last training session, my times are inaccurate because of an error in measurement so disregard them.
quick q …whats a primetime
Str leg bounds.
Why are you doing 10 meter starts?
Those were basically just an excuse to get on the track. They did help me refine my start mechanics a little though.
Nice man just do as little as possible on the track right now unless your in college.
Why do you say that?
I would like to note that for my 10m starts and 40 yard dashes performed previously the distances were accurate.
Day 50- Sub-11 in Sight – 10/5/08
Lower Body
Strength-Speed
Mag An-1
Morning weight: N/A
Rotation #1- 2 minutes between sets
59% AW REA Squat-
3 x 120 lbs (+5 lbs)
3 x 120 lbs
3 x 120 lbs
51% AW REA Squat-
3 x 80 lbs
3 x 80 lbs
3 x 80 lbs
ISO-MIO Squat Jump- (3 seconds pause)
3 x 55 lbs
3 x 55 lbs
3 x 55 lbs
ISO-MIO Squat Jump- (3 seconds pause)
3 x BW
3 x BW
3 x BW
Rotation #2- 2 minutes between sets
REA SS Cycles-
3 x 55 lbs each leg
3 x 55 lbs each leg
3 x 55 lbs each leg
REA SL GM-
3 x 45 lbs each leg
3 x 45 lbs each leg
3 x 45 lbs each leg
Alright so after nearly a week long hiatus I’m back after it! This last week was homecoming week at my school and with all the festivities it was a good week to take a little break. Today’s workout went well I feel like my explosiveness is improving. After the workout I was looking at exercises to add and / or replace REA SL GM, but I’m still not sure what I’m going to do. I started to try REA GHR but I don’t think I’m strong enough to do them correctly. I also tried some REA Hip Extensions on the 4-way hip machine and I think I may add them to the next workout.
Day 51- Sub-11 in Sight – 10/6/08
Upper Body
Strength-Speed
Mag An-1
Morning weight: 169.5 lbs
Rotation #1- 3 minutes between sets
66% AW REA Bench Press-
3 x 155 lbs (+ 5 lbs)
3 x 155 lbs
3 x 155 lbs
51% AW REA Bench Press-
3 x 115 lbs
3 x 115 lbs
3 x 115 lbs
Rotation #2- 1 minute between weight change, 2 minutes between exercises
REA Front Raise-
3 x 40 lbs
3 x 40 lbs
3 x 40 lbs
REA Front Raise-
3 x 30 lbs
3 x 30 lbs
3 x 30 lbs
REA Curls-
3 x 70 lbs
3 x 70 lbs
3 x 70 lbs
REA Curls-
3 x 60 lbs
3 x 60 lbs
3 x 60 lbs
Out of Rotation- 1 minute between sets
REA HF Abs-
6 x 5 x 25 lbs
I want to see MOAR Olympic lifts please. Get really good at the Hang Clean, Power Clean, RDL, Squat, Dead lift, Hang snatch.
British Preparatory Circuit
Power clean – 8×135
Back squat – 10×155
Power snatch – 8×99
Front squat – 10×115
Crunches – 25
Sternum chins – 6-8
*Complete all exercises in a circuit, then rest
5 minutes. Do this twice. Setup weights so
you can use the same bar for clean/snatch
and back/front squat. (quickly take off 10k
from clean to snatch, etc)
I dont know how close to your season you are but doing a circuit lift like this really really helped me with my overall strength.
beau-zo-brehm- One of my concerns is that you are doin ga pretty high vol of REA work it seems. Those types of lifts are usually pretty “shock” intensive, like plyos. You’ve been doing them for a few weeks now and doing it for every lift on some days, and my understanding is that the benfits you see will probably dimish pretty quickly unless you plan on unloading and switching lifts soon.
Winning22- He’s doing a version of inno-sport/WGF style lifting, which isn’t really going to have room for those types of lifts. Whether he should be doing this or something else has been debated quite a bit earlier in the journal.
And you guys up in LAX seem to have this aversion to doing anything on the track in the early fall. The track isn’t going to open up and swallow you whole or something. 🙂
beau-zo-brehm- One of my concerns is that you are doin ga pretty high vol of REA work it seems. Those types of lifts are usually pretty “shock” intensive, like plyos. You’ve been doing them for a few weeks now and doing it for every lift on some days, and my understanding is that the benfits you see will probably dimish pretty quickly unless you plan on unloading and switching lifts soon.
In response to this I’ll outline my current template…
Day 1- Lower Body Strength-Speed (REA)
Day 2- Upper Body Strength-Speed (REA)
Day 4- Lower Body Speed (Flying Sprints)
Day 5- Upper Body Speed-Strength (RA)
Day 7- Lower Body Speed-Strength (ADA / RA)
Day 8- Upper Body Strength-Speed (REA)
Day 10- Lower Body Speed-Endurance (Longer Sprints)
Day 11- Upper Body Speed-Strength (RA)
Day 13- Lower Body Strength-Endurance (ISO)
Day 14- Upper Body Strength-Endurance (REA + ISO)
Day 17 or 18- Start back from the top
The acronyms in parenthesis indicate the main method of the workout. So while I am using the reactive method quite a bit it’s never used in consecutive sessions for the same bodyparts.
We dont run unless we have to scoots
Given that you are a sprinter, one would assume this would be more often than not.
Enough thread derailing, however.
Beau- How often do you do performance tests (Standing long jump/triple jump, shot throw, vert, etc) in your program?
[quote author="Winning22" date="1223425780"]We dont run unless we have to scoots
Given that you are a sprinter, one would assume this would be more often than not.
Enough thread derailing, however.
Beau- How often do you do performance tests (Standing long jump/triple jump, shot throw, vert, etc) in your program?[/quote]
I don’t. Almost anything I want to know I can see from my workouts because they are done at a very high intensity. I would like to get a jump pad so that I can measure my jumps easier, but I don’t have the money for that right now. All of my sprints are electronically timed however so I know exactly how fast I’m running every workout.
That said I think it will be helpful if, over the next few workouts, I get numbers for my broad jump, vertical jump, 18″ depth jump, and maybe a 5-step bound.
you could just get on the grass in the fall if you trying to save your legs
I’m not trying to save my legs. I’m trying to get as fast as possible before next spring. I have been thinking about doing some barefoot grass strides to loosen up a little though.
Jump pads arent always the most accurate way to measure you vertical… and not worth for you to buy. You can just put a ruler up on a wall or something like that. You don’t need a lot of expensive things to train with, i know you already purchased those sparq cones, but you are just in HS you don’t need to go crazy with all this specific timing. Especially when the only running you did was 10m. Save your money for college is all I am saying. Where are you training… climate wise? Are you going to have to train inside?
Where are you training… climate wise? Are you going to have to train inside?
I live in Texas so it does get pretty cold in the winter, believe it or not, but probably nothing that will keep me off the track. Point taken on the other stuff.
Day 1- Get Your Ass in Gear
Lower Body
Speed-Strength
Magnitude An-1
Rotation- 1 to 2 minutes rest
34″ ADA Drops-
3 x 3 (+2″)
18″ RA Jumps-
3 x 2
21.5″ ADA SS Drops-
3 x 2 each leg (+1.5″)
21.5″ ADA PF Drops-
3 x 3 (+1.5″)
Day 59- Sub-11 in Sight – 10/14/08
Upper Body
Strength-Speed
Mag An-1
Morning weight: 171.5 lbs
Rotation #1- 3 minutes between sets
66% AW REA Bench Press-
3 x 155 lbs
3 x 155 lbs
3 x 155 lbs
51% AW REA Bench Press-
3 x 115 lbs
3 x 115 lbs
3 x 115 lbs
Rotation #2- 1 minute rest
REA Front Raise-
3 x 40 lbs
3 x 40 lbs
3 x 40 lbs
REA Front Raise-
3 x 30 lbs
3 x 30 lbs
3 x 30 lbs
REA Curls-
3 x 70 lbs
3 x 70 lbs
3 x 70 lbs
REA Curls-
3 x 60 lbs
3 x 60 lbs
3 x 60 lbs
Out of Rotation- 1 minute between sets
REA HF Abs-
6 x 5 x 25 lbs
Day 61- Sub-11 in Sight
Lower Body
Speed
Rate An-1
Morning weight: N/A
Rotation-
Flying Sprints- 5 minutes rest
3 x 10m Fly
Best Time: 1.32 seconds
Primetimes- 2 minutes rest
3 x 10m Fly
Weather is absolutely amazing, about 60-65 degrees and cloudy but not overcast, and a light breeze. This is the kind of weather I PR in. Well, I ran my first “10m fly” and thought I had a legit .98 but I figured out I had the wrong spot again and it was more like a 10 yd fly. I finally figured out where the right spot is, using the exchange zones, and had a best of 1.32 seconds which sounds horrible but I guess you have to start somewhere. I’m going to be stimming glutes and hamstrings tonight.
Those times are trash, you need to invest in a measuring device instead of a timing device.
Is your plan to do this lifting program hoping it will increase your absolute speed and then when you get closer to the season to be doing running workouts to give you speed endurance? I only ask this because you continue to time yourself over the 10 meters and the only sprinting your doing now is for absolute speed. If so when do you think you are going to start adding volume to your workout and when does your season start?
Those times are trash, you need to invest in a measuring device instead of a timing device.
Agreed…
Is your plan to do this lifting program hoping it will increase your absolute speed and then when you get closer to the season to be doing running workouts to give you speed endurance? I only ask this because you continue to time yourself over the 10 meters and the only sprinting your doing now is for absolute speed. If so when do you think you are going to start adding volume to your workout and when does your season start?
Well my main goal is, as you said, improve my top-speed. On top of that I want to “prime” my body with the specific strength it needs to sprint a lot faster. My first priority is getting my schedule back on track, then I’m going to increase the volume (but not frequency of my workouts), and finally I’m going to experiment with factorized arrangements. What the actual workouts consist of, as far as movements, will likely not be changing much over the next few months. I think in early January team practices at school will begin at which point I’ll be doing whatever they tell me to do. Knowing that these workouts will probably consist of high-volume, high-frequency, and tempo workouts I’m not really concerned about my endurance at the moment.
Thanks for the feedback guys, I’ll definitely be looking to up the volume of my sprints and get some accurate times.
Day 64- Sub-11 in Sight – 10/19/08
Lower Body
Absolute-Strength
Dur An-1
Morning weight: 171 lbs
Out of Rotation- 5-8 minutes between sets
ISO HF Squats-
9 seconds x 265 lbs each leg
9 seconds x 225 lbs each leg
9 seconds x 225 lbs each leg
Rotation- 2 minutes between sets
ISO SL Ankle Crunchers-
9 seconds x 215 lbs (+10 lbs)
9 seconds x 190 lbs
9 seconds x 190 lbs
ISO Soleus Crunchers-
9 seconds x 145 lbs (+10 lbs)
9 seconds x 130 lbs
9 seconds x 130 lbs
ISO GHR-
30 seconds x BW
30 seconds x BW
30 seconds x BW
Well this was technically a fatigue session, but I was fatigued rather quickly, especially on the HF squats. As far as rest is concerned I’m going to treat this as if it was a frequency session so that I can get back on schedule and keep in a rhythm so to speak.
Day 65- Sub-11 in Sight – 10/20/08
Upper Body
Speed-Strength
Mag An-1
Morning weight: 171 lbs
Rotation- 2 minutes between exercises
RA Lumberjack Throws-
3 x 8 lbs
3 x 8 lbs
RA SA Overhead Throws-
3 x 4 lbs each
3 x 4 lbs each
RA Ceiling Throws-
3 x 8 lbs
3 x 8 lbs
RA Pullover Throws-
3 x 8 lbs
3 x 8 lbs
Out of Rotation- 1 minute between sets
Crunches-
3 x 50 reps
Fun workout.
Day 67- Sub-11 in Sight – 10/22/08
Lower Body
Strength-Speed
Mag An-1
Morning weight: 171 lbs
Rotation #1- 2 minutes between sets
60% AW REA Squat-
3 x 125 lbs (+5 lbs)
3 x 125 lbs
3 x 125 lbs
51% AW REA Squat-
3 x 80 lbs
3 x 80 lbs
3 x 80 lbs
ISO-MIO Squat Jump- (3 seconds pause)
3 x 60 lbs (+5 lbs)
3 x 60 lbs
3 x 60 lbs
ISO-MIO Squat Jump- (3 second pause)
3 x BW
3 x BW
3 x BW
Rotation #2- 2 minutes between sets
REA SS Cycles-
3 x 60 lbs each leg (+5 lbs)
3 x 60 lbs each leg
3 x 60 lbs each leg
REA SL GM-
3 x 55 lbs each leg (+10 lbs)
3 x 55 lbs each leg
3 x 55 lbs each leg
Lots of blue today. I like blue. I had a weird pain / popping sensation in my left glute during rea squats and iso-mio squat jumps, but it went away by the third set. I actually considered quitting the workout because of it, but it ended up being fine (I guess).
Day 70- Sub-11 in Sight – 10/25/08
Lower Body
Speed
Rate An-1
Morning weight: N/A
Rotation-
Primetimes- 2 minutes after
4 x 10m Fly
10m Flying Sprints- 5 minutes rest after
4 x 10m Fly
Times of:
1.11 sec
1.16 sec
1.05 sec
1.xx sec (timing error)
I finally brought out the tape measure and measured out 32’9.7″ which is exactly 10m, so all previous flying 10m times I posted are trash. The good: 1.05 isn’t a bad place to start. The bad: I wanted to get in 5 rounds today but on the 4th round I didn’t get a time for some reason (the timer said 33 seconds) and my stopwatch (that I use to keep track of time between sets) stopped working. I was pretty pissed off about the technology malfunctions, but I’m glad I finally have some accurate flying 10m times.
Day 73- Sub-11 in Sight – 10/28/08
Lower Body
Speed-Strength
Mag An-1
Morning weight: N/A
Rotation- 1-2 minutes between sets
35″ ADA Drops-
3 x 3 (+1″)
18″ RA Jumps-
3 x 2
23″ SS Drops-
3 x 2 each leg (+1.5″)
23″ PF Drops-
3 x 3 (+1.5″)
