Suggestions for Championship Season

    Posted In: Sprints

        • Participant
          premium on February 14, 2008 at 9:30 am #14348

          the state meet is a month a way. Is there any suggestions in a work out schedule for the next four weeks to help improve. I am unsure whether or not I have peaked because i feel as if i could run faster but my time did drop .2 seconds and has stayed around that range for the last month even though there was about a 3 week gap between the first meet my time dropped and the next meet after that. If you think that i have peaked could you please provide information on how to sustain if not improve the gains i have. My coach is open to suggestions.We weight train sometimes but the last 2 weeks we haven’t gone to the weight room due to scheduling problems. If you can provide a workout plan and tips that would be very helpful thank you.

          I run the 55m dash

        • Participant
          mortac8 on February 14, 2008 at 11:38 am #68460

          What state? What is your time? What do your current workouts look like?

        • Participant
          premium on February 18, 2008 at 10:14 am #68546

          well my coaches idea of speed is ten 200’s or 10-100’s. I suggested the 3x3x30’s s minutes between rep and 10 between reps. We have no plan or anything its pretty much what do you feel like doing today. Since stateq we took a day, then weight room, then 30’s, then a 250,300,350 at about 80, then 2×2 100 five minutes rest between reps and ten between reps with weight room. Weight room is pretty much do what you want -i did bench, curls,powerclean, lat pulldowns. I try to get a schedule of speed then tempo alternating and weight room 2x a week. my best time was 6.4

        • Participant
          mortac8 on February 19, 2008 at 2:41 am #68549

          What did you do to improve .2? So are you only concerned about the 55m? Any plans for other events during outdoor?

          I think the 3x3x30m is a good idea alternating that work with a tempo day. It’s hard to provide real good advice without a large amount of info. Can you post an entire week’s worth of training?

        • Participant
          premium on February 21, 2008 at 12:25 am #68563

          I didnt really do anything to improve just the same thing that we have done the whole season. I was suprised myself when i saw the results.We never used to do any real “speed work” like 30m. I did that once a week before the meet that my time dropped ( 2 weeks or two times in all) then we mainly did tempo up until conference, counties and state q.

          Mon -State Q
          Tues – Rest
          Weds – wieghtroom ( powerclean , bench, lat pulldown, curls)
          Thurs – 3x3x30 3 minutes between reps ten between sets
          Fri – 250,300,350 @ 80 w/ about 5 minutes inbetween (based on 300m times)
          Sat – 2×2 100 five minute between reps ten between sets and wieght room ( powerclean , bench, lat pulldown, curls)
          Sun – Rest
          Mon – 8×200 @80% 5 min rest between each
          Tues – 2x3x30 3 minutes between reps ten between sets ( powerclean , bench, lat pulldown, curls)
          Weds – body wieght circuit

        • Participant
          mortac8 on February 21, 2008 at 10:16 am #68584

          Looks ok. I would not do weightroom work the day before speed work (30s). I wouldn’t do intensive tempo (200s@80) the day before speed work either.

          Maybe order the above week like:
          1- meet
          2- rest
          3- 3x3x30/ weights
          4- 250,300,350
          5- rest
          6- 2x2x100/ weights
          7- bodyweight circuit
          8- 2x3x30/ weights
          9- 8×200

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