[who-got-em]

who-got-em on June 18, 2003 at 1:42 am #8437

Hi all,
I'm looking for a good training program for the summer to help prepare em for next season. I'm a sprinter, so i run the 100, 200, and 400 primarily(11.5, 23.7, 54.0). I'm also a long jumper(PR is 19'4" at the last meet of the year). I'm looking for a workout that will help improve speed, but also leg strength so i can be a more successful long jumper.

[Mike Young]

Mike Young on June 18, 2003 at 10:15 pm #20728

Here's a general summer workout plan for a non-competitive summer:

Mon: dynamic warmup; acceleration development (10-20m); weights

Tues: extended warmup; med ball; general strength

Wed: Rest or general activity (basketball, tennis, etc)

Thurs: dynamic warmup; stairs, hills, or resisted runs; weights

Fri: extended warmup; med ball; general strength

Sat: extended warmup; general endurance circuit; general strength

ELITETRACK Founder

[utfootball4]

utfootball4 on May 17, 2006 at 2:05 am #20729

hey mike could the above plan be follow with a gpp phase? bc i would hate to start my guys on a gpp phase in june and let it last thur sept i just think that its too long

[Mike Young]

Mike Young on May 19, 2006 at 9:16 am #20730

hey mike could the above plan be follow with a gpp phase? bc i would hate to start my guys on a gpp phase in june and let it last thur sept i just think that its too long

If that's the case / concern I'd probably do 2 days of running (1 tempo and one very short accels); 4 days of lifting (2 of which could overlap with the running); and 1-2 geneal activity days.

ELITETRACK Founder

[utfootball4]

utfootball4 on May 19, 2006 at 9:20 am #20731

[quote author="utfootball4" date="1147811754"]
hey mike could the above plan be follow with a gpp phase? bc i would hate to start my guys on a gpp phase in june and let it last thur sept i just think that its too long

If that's the case / concern I'd probably do 2 days of running (1 tempo and one very short accels); 4 days of lifting (2 of which could overlap with the running); and 1-2 geneal activity days.
[/quote]

why such little work?

[flight05]

flight05 on May 19, 2006 at 10:28 am #20732

football players,
when u going to learn that less is more when dealing with sprinters/jumpers?

u said it urself that 4 month long gpp phase is too long. but u think mike's suggestion is too little.

[utfootball4]

utfootball4 on May 19, 2006 at 10:49 am #20733

football players,
when u going to learn that less is more when dealing with sprinters/jumpers?

u said it urself that 4 month long gpp phase is too long. but u think mike's suggestion is too little.

lol- dude chill.. no need to try and belittle me, u should be asking me to explain .

[Mike Young]

Mike Young on May 28, 2006 at 7:13 pm #20734

[quote author="mike" date="1148010408"]
[quote author="utfootball4" date="1147811754"]
hey mike could the above plan be follow with a gpp phase? bc i would hate to start my guys on a gpp phase in june and let it last thur sept i just think that its too long

If that's the case / concern I'd probably do 2 days of running (1 tempo and one very short accels); 4 days of lifting (2 of which could overlap with the running); and 1-2 geneal activity days.
[/quote]

why such little work?
[/quote]My rationale was that you were concerned about overextending so if you were going to have a long GPP you had the opportunity to start pretty easy and ramp up the total volume over the course of 1-2 cycles.

ELITETRACK Founder