Posted In: Sprints
I had done workouts that were more speed based last season… I don't know if I should go back to those or continue with what I am doing.
Here is examples of what I am doing this year and then I'll show last year…. Look at them from beginning through indoor….. mike, quik, ut, anyone, all opinions would be great.
I will take a look a bit later but you know youself better than anyone else.
What were your times on each of these programs? How did you feel on each of these types of programs? The goal should not only be what you ran and how you felt but trying to do as little work as possbile while able to run the same times while staying injury free.
What are the pro's and cons in your opinion of both systems for you?
I will take a look a bit later but you know youself better than anyone else.
What were your times on each of these programs? How did you feel on each of these types of programs? The goal should not only be what you ran and how you felt but trying to do as little work as possbile while able to run the same times while staying injury free.
What are the pro's and cons in your opinion of both systems for you?
2006 program
I ran 6.79 in the 60m which was a personal best from 6.81. I had my best series of indoor races in one meet after running 6.79 at the University of Iowa. At USA's I tripped out of the blocks then the following week I ran 6.81 prelims, 6.80 in semis and 6.81 again in finals. Outdoor, I didn't really get a fair shot because I tore the meniscus cartilage in my knee warming up. I know, I know very strange.
On the program this year..
2002 on just an outdoor year of the training
10.30, 10.33 100m and 21.18
2003
55m 6.31 2x then got sick the following week and lost 1 week of training.
200m (I) 22.00
100m 10.34
200m 21.31
2005 Did gpp during indoor after bobsledding and then comp training outdoor
100m 10.46 into a -0.8 wind.
Looks like you respond the same to whatever training you do. I think I am the same way. Its mind boggling.
whats tutskey..dat ya coach..how u gat the whole plan…das ya season plan, rite? lemm kno
whats tutskey..dat ya coach..how u gat the whole plan…das ya season plan, rite? lemm kno
whats tutskey..dat ya coach..how u gat the whole plan…das ya season plan, rite? lemm kno
what the hell r u saying??
I had done workouts that were more speed based last season… I don't know if I should go back to those or continue with what I am doing.
Here is examples of what I am doing this year and then I'll show last year…. Look at them from beginning through indoor….. mike, quik, ut, anyone, all opinions would be great.
im kinda biased so i would have to say short to long but the tempo style workouts seem to have work well for you. what i would have like to seen was for you to do a pure short to long str out of hs and see how ur progress would have been – better, worst or same, bc once u have trained for 5-7yrs on a certain program and develop the kind of speed you have over that time i think ur body will respond well to anything bc the speed is already there.
I had done workouts that were more speed based last season… I don't know if I should go back to those or continue with what I am doing.
Here is examples of what I am doing this year and then I'll show last year…. Look at them from beginning through indoor….. mike, quik, ut, anyone, all opinions would be great.
o ok sry i didnt kno about tutskey..i gotcha thx mortac
I had done workouts that were more speed based last season… I don't know if I should go back to those or continue with what I am doing.
Here is examples of what I am doing this year and then I'll show last year…. Look at them from beginning through indoor….. mike, quik, ut, anyone, all opinions would be great.
what are speed drills? ur acc should be sick with all the hill and sled work..
also with ur 2006 plan how did those flys and starts go the day before raceday?
whats tutskey..dat ya coach..how u gat the whole plan…das ya season plan, rite? lemm kno
Were you speaking another langauge when you wrote this? 😀
Danny-
I'll check this out when I get a little more time this evening.
ELITETRACK Founder
[quote author="Gin2312002" date="1164646998"]
whats tutskey..dat ya coach..how u gat the whole plan…das ya season plan, rite? lemm kno
Were you speaking another langauge when you wrote this? 😀
Danny-
I'll check this out when I get a little more time this evening.
[/quote]
the hard part is if I do go with the workouts I had done last season, where do I start? I respond well to most training as it has shown. I would take the workouts from last year dumb them down, but I dont' know where to start. could i therotically (sp) count back from USA's and determine it that way? Should I continue with 4 weeks or so of gpp from those workouts and then skip a few weeks to catch up? i can easily make suggestions for someone else, but i just get stupid when i have to do them for myself.
I think I'd go with what you did last year…it lead to an indoor dash PR by 0.02…..that's especially impressive when you consider 1). it's a short dash and small improvements in short dashes typically lead to bigger improvements in longer dashes; 2). you already having a high training age; 3). you missed much of the previous year (05) to bobsled; 4). you already had a very high level PR. I think given these points you were probably on your way to a big pr in the 100m.
Stick with speed.
ELITETRACK Founder
I think I'd go with what you did last year…it lead to an indoor dash PR by 0.02…..that's especially impressive when you consider 1). it's a short dash and small improvements in short dashes typically lead to bigger improvements in longer dashes; 2). you already having a high training age; 3). you missed much of the previous year (05) to bobsled; 4). you already had a very high level PR. I think given these points you were probably on your way to a big pr in the 100m.
Stick with speed.
All good points. My question is where do I start… I'd like to do what I did last year. But what I'm trying to figure out is on those workouts, where would be a good starting point. Should I do 4 more weeks of gpp – then move to 8 weeks of comp that would lead into USA's. So basically finding 4 weeks of training to complete gpp then moving on. i think since i have 4 weeks in already it may not be that big of a deal. what do you think???
[quote author="mike" date="1164771364"]
I think I'd go with what you did last year…it lead to an indoor dash PR by 0.02…..that's especially impressive when you consider 1). it's a short dash and small improvements in short dashes typically lead to bigger improvements in longer dashes; 2). you already having a high training age; 3). you missed much of the previous year (05) to bobsled; 4). you already had a very high level PR. I think given these points you were probably on your way to a big pr in the 100m.Stick with speed.
All good points. My question is where do I start… I'd like to do what I did last year. But what I'm trying to figure out is on those workouts, where would be a good starting point. Should I do 4 more weeks of gpp – then move to 8 weeks of comp that would lead into USA's. So basically finding 4 weeks of training to complete gpp then moving on. i think since i have 4 weeks in already it may not be that big of a deal. what do you think???
[/quote]
just curious why do u want to change plans, i like the plan ur doiong now?? no need to do gpp u should have a pretty good base, get right into ur spp work.
[quote author="heartsonfire" date="1164776179"]
[quote author="mike" date="1164771364"]
I think I'd go with what you did last year…it lead to an indoor dash PR by 0.02…..that's especially impressive when you consider 1). it's a short dash and small improvements in short dashes typically lead to bigger improvements in longer dashes; 2). you already having a high training age; 3). you missed much of the previous year (05) to bobsled; 4). you already had a very high level PR. I think given these points you were probably on your way to a big pr in the 100m.Stick with speed.
All good points. My question is where do I start… I'd like to do what I did last year. But what I'm trying to figure out is on those workouts, where would be a good starting point. Should I do 4 more weeks of gpp – then move to 8 weeks of comp that would lead into USA's. So basically finding 4 weeks of training to complete gpp then moving on. i think since i have 4 weeks in already it may not be that big of a deal. what do you think???
[/quote]
just curious why do u want to change plans, i like the plan ur doiong now?? no need to do gpp u should have a pretty good base, get right into ur spp work.
[/quote]
well, i pr'd last year but then i hurt my knee.
i thought u siad u would never do short to long, bc of injuries: "I tried doing workouts that were based on speed, etc. They didn't work for me. Lead to injuries, overtrained, and embarrassment."
yeah, i was overtrained. but most of it was because i didn't modify the volume where i would now, obviously!
yeah, i was overtrained. but most of it was because i didn't modify the volume where i would now, obviously!
u still didnt answer my question, why blocks and fly sprints on fri before race day??
i never did the flys, well, i take that back, i did them before one meet, but usually it was just starts.
I'd do a crash course in acceleration development (4 weeks); then move right in to maxV / SSE. If you're planning on only running the 60m at Nationals you should have more than enough time to get through maxV and SSE. You probably won't get a chance to do any serious speed endurance work but who cares? You only need to be ready to run 60m.
ELITETRACK Founder
I'd do a crash course in acceleration development (4 weeks); then move right in to maxV / SSE. If you're planning on only running the 60m at Nationals you should have more than enough time to get through maxV and SSE. You probably won't get a chance to do any serious speed endurance work but who cares? You only need to be ready to run 60m.
how far would u run out for a pure 60m guy indoor?
u still didnt answer my question, why blocks and fly sprints on fri before race day??
I've done it before (during weeks I wanted to train though the meet) and didn't really see any dropoff in meet performance. The volumes were pretty low.
ELITETRACK Founder
[quote author="mike" date="1164778543"]
I'd do a crash course in acceleration development (4 weeks); then move right in to maxV / SSE. If you're planning on only running the 60m at Nationals you should have more than enough time to get through maxV and SSE. You probably won't get a chance to do any serious speed endurance work but who cares? You only need to be ready to run 60m.
how far would u run out for a pure 60m guy indoor?
[/quote]It would be prescriptive on an athlete-to-athlete basis but I wouldn't be concerned if I only got out to 65-70m by the time of the meet (given a 10 week time block like Danny has).
ELITETRACK Founder
[quote author="utfootball4" date="1164778626"]
[quote author="mike" date="1164778543"]
I'd do a crash course in acceleration development (4 weeks); then move right in to maxV / SSE. If you're planning on only running the 60m at Nationals you should have more than enough time to get through maxV and SSE. You probably won't get a chance to do any serious speed endurance work but who cares? You only need to be ready to run 60m.
how far would u run out for a pure 60m guy indoor?
[/quote]It would be prescriptive on an athlete-to-athlete basis but I wouldn't be concerned if I only got out to 65-70m by the time of the meet (given a 10 week time block like Danny has).
[/quote]
what if ur indoor season was only 7 weeks, and u have been doing 60's for awhile?
what if ur indoor season was only 7 weeks, and u have been doing 60's for awhile?
I'd probably go out to maybe 90-105m. I'm assuming that same athlete has the intent of running the 100m outdoors in which case I think it's important to do some longer stuff.
ELITETRACK Founder
[quote author="utfootball4" date="1164778804"]
what if ur indoor season was only 7 weeks, and u have been doing 60's for awhile?
I'd probably go out to maybe 90-105m. I'm assuming that same athlete has the intent of running the 100m outdoors in which case I think it's important to do some longer stuff.
[/quote]
my bad that athlete is me, no outdoor meets, hopefully ill be playing fb then, i was thinking 80m?
Mike,
RE: SSE
Since you mentioned it.
How do you personally use this fascinating training modality which members spoke of in this thread while you were out of town? :bouncing:
https://elitetrack.com/index.php?option=com_smf&Itemid=94&topic=4454.0
my bad that athlete is me, no outdoor meets, hopefully ill be playing fb then, i was thinking 80m?
In that case I actually might not go beyond 75-80m for SSE. That would be more than sufficient to stimulate the needed enzymatic and nervous system adaptations.
ELITETRACK Founder
[quote author="utfootball4" date="1164779082"]
my bad that athlete is me, no outdoor meets, hopefully ill be playing fb then, i was thinking 80m?
In that case I actually might not go beyond 75-80m for SSE. That would be more than sufficient to stimulate the needed enzymatic and nervous system adaptations.
[/quote]
thanks mike, could this work or would it be too much sse/max v work:
session 1:
block 30's
60's acc out to 40-60 then maintain
session 2:
block 30's
2x2x70-80
OR:
session 1:
block 30's
flying 20 with 30-40acc zone
session 2:
block 30's
2x2x70-80
I'll have something put together tomorrow then. Probably just the acceleration portion. I'm just going to finish out the week that I have now, no reason to change it in the middle of the week. tomorrow I have 3x300m @ :42 with full recovery.
thanks mike, could this work or would it be too much sse/max v work:
session 1:
block 30's
60's acc out to 40-60 then maintainsession 2:
block 30's
2x2x70-80OR:
session 1:
block 30's
flying 20 with 30-40acc zonesession 2:
block 30's
2x2x70-80
Looks good to me. Of the two options I'd choose number one if I had to pick but there's nothing really wrong with option 2.
ELITETRACK Founder
[quote author="utfootball4" date="1164779770"]
thanks mike, could this work or would it be too much sse/max v work:session 1:
block 30's
60's acc out to 40-60 then maintainsession 2:
block 30's
2x2x70-80OR:
session 1:
block 30's
flying 20 with 30-40acc zonesession 2:
block 30's
2x2x70-80
Looks good to me. Of the two options I'd choose number one if I had to pick but there's nothing really wrong with option 2.
[/quote]
just curious why 1, u dont think its too much sse/max v during inseason?
I'm going to do ext. tempo today 10x100m @ :15 – 60 seconds rest
I'm going to do ext. tempo today 10x100m @ :15 – 60 seconds rest
up the vol or add more components like med ball, circuits etc?
no med balls today, but I will do core work today. Tomorrow will be a plyo and med ball day more than likely
no med balls today, but I will do core work today. Tomorrow will be a plyo and med ball day more than likely
i was just saying to add more components bc u dont start to get the full effect of tempo until u hit about 1000, i would at least do 1400-1500 esp since u r in pretty good shape.
just curious why 1, u dont think its too much sse/max v during inseason?
Not really, although that first session I'd focus more on the block work and do very few 60s (1-2) and in the second session I'd only do 1-2 x 30s and then immediately go in to the 70-80s.
ELITETRACK Founder
is 16×100 @ 13 good or too high?
is 16×100 @ 13 good or too high?
why are u posting that here, starting another thread.
here is what i think i'm going to go with… this is my crash course for acceleration. i think it's pretty solid. hopefully you guys to do. let me know!
Week 1
monday – 5x15m falling starts, 5x15m fall start + touch ground, 5x30m 3 point start, core work
tuesday – 2x5x150m @ 19 sec – 50m walk rep, 250m set walk, med balls
wednesday – 3x8x20m @ all out, multi jumps, core
thursday – med ball throws
friday – 2x5x60m ins and outs, core work
Week 2
monday – 2x5x OHB, BLF – 5x15m 3pt starts, 5x20m blocks starts, 5x30m block starts
tuesday – 2x5x150m @ 19 sec – 50m walk rep, 250m set walk, med balls
wednesday – 2x6x60m @ all out, core work
thursday – 3×5 hurdle hops, 5x20m accelerations
friday – 10x100m strides 30 sec/rep
Week 3
monday – 2x5xOHB, BLF – 5x15m harness start, 5x15m block start, 5x15m harness start, 5x15m block start, core work
tuesday – 2x5x150m @ 19 sec – 50m walk rep, 250m set walk, med balls
wednesday – 2x4x50 + 100 (accelerate for 50m, then sprint fast for 50m), core work
thursday – Off
friday 2x6x60m ins and outs, multi jumps
saturday – 2x5x150m @ 19 sec – 50m walk rep, 250m set walk, med balls
Week 4
monday – 2x5xOHB, BLF – 5x15m falling start, 5x15m falling start + touch ground, 3x5m run-in + 30m max effort run complete recovery/rep
tuesday – 2x5x150m @ 19 sec – 50m walk rep, 250m set walk, med balls
wednesday – 3x6x60m @ all out, core work
thursday- off
friday – 2x4x20m flys, 2x4x30m flys, multi jumps, core work
saturday – 2x5x150m @ 19 sec – 50m walk rep, 250m set walk, med balls
wednesday – 3x8x20m @ all out, multi jumps, core
24 times 20 meter sprints??! Wow. Seems a bit much.
monday – 2x5xOHB, BLF – 5x15m harness start, 5x15m block start, 5x15m harness start, 5x15m block start
This seems a bit much as well.
friday – 2x4x20m flys, 2x4x30m flys, multi jumps, core work
Thats a SH** LOAD OF FLYS!!!
Have you looked at UT's journal, Quik?
Yes. Volume wasn't even this high though. Don't you think 8×20 meter flys and 8×30 meter flys seem a bit excessive?
[quote author="cerebro" date="1164953859"]
Have you looked at UT's journal, Quik?
Yes. Volume wasn't even this high though. Don't you think 8×20 meter flys and 8×30 meter flys seem a bit excessive?
[/quote]
that is high my highest fly day was this week only 2x4x20 30acc zone.
no med balls today, but I will do core work today. Tomorrow will be a plyo and med ball day more than likely
if u want a crash acc course look at my first 4 weeks gpp, it really help my acc.
[quote author="QUIKAZHELL" date="1164953974"]
[quote author="cerebro" date="1164953859"]
Have you looked at UT's journal, Quik?
Yes. Volume wasn't even this high though. Don't you think 8×20 meter flys and 8×30 meter flys seem a bit excessive?
[/quote]
that is high my highest fly day was this week only 2x4x20 30acc zone.
[/quote]
I am not talking about the flies, I'm talking about the accel work. One day you have 16 30s. Except for the 3x8x20m (which would prob be better if he just dropped a set), I didn't think the accel stuff looked that bad. I do think the 2x5x150 @ 19.0 w/ 50m walk recovery is a bit ambitious depending on the speed of the 50m walk. If you can complete that then your SE is probably great or you are just plain ready to run fast as hell.
[quote author="utfootball4" date="1164954049"]
[quote author="QUIKAZHELL" date="1164953974"]
[quote author="cerebro" date="1164953859"]
Have you looked at UT's journal, Quik?
Yes. Volume wasn't even this high though. Don't you think 8×20 meter flys and 8×30 meter flys seem a bit excessive?
[/quote]
that is high my highest fly day was this week only 2x4x20 30acc zone.
[/quote]
I am not talking about the flies, I'm talking about the accel work. One day you have 16 30s. Except for the 3x8x20m (which would prob be better if he just dropped a set), I didn't think the accel stuff looked that bad. I do think the 2x5x150 @ 19.0 w/ 50m walk recovery is a bit ambitious depending on the speed of the 50m walk. If you can complete that then your SE is probably great or you are just plain ready to run fast as hell.
[/quote]
Dropping that "one set" is dropping a 1/3 of the volume on the accel. day. Then yes I agree. It would look fine. I like the simplicity of it as a whole. I just thought the volume was wayyy too high. However to learn the "hard way" for lack of a better term the volume can be kept and the session could be autoregulated if using timing gates were an option. The session could then be terminated and could be a starting point for next accel session. That way he would know what kind of volume he can handle.
As I said, other than that particular session and prob the flies (depending on run-in distance), I don't think it looks that bad (ie 20x15m starts. Dropping either the 20m or the 30m flies (almost halving it), would probably make things work out a lot better as well.
Yeah, I did it last year. It gets tough the last couple reps. The key is to walk really slooooooww. I'm sgoing to play with the volume. That's the volume I dealth with last year. What i plan to do is drop a set and a couple reps for everything. That's just 4 weeks of what I did last year. today i'm going to do 2x
Now I have my program put together. It will include a crash course or acc. dev., gs, and med ball throws/circuits. My strength training will be go as follows – monday low intensity, wednesday moderate intensity and friday is high intensity.
Monday
2x5x OHG, BLF, 5x15m falling start, 5x15m fall start+touch gnd., 5x30m 3-pt start, core
Tuesday
2x5x150m @ 19 – 50m walk/rep-250m walk/set – GS medball circuit 2×10
Wednesday
3x8x20m @ all out – 20 sec/rep – 6-8 min/set, core
Thursday
3×10 Multi Throws
Friday
2x4x60m ins and outs – 4 way core 1×10 and core circuit 2×10
Saturday
day off or cross train
Weight Training
Monday
Power clean 4×5
Back squat 4×6
OH press 4×6
RDL 4×6
EZ bar curls 3×8
Body curls 3×12
Wednesday
Close grip snatch (warm up) 3×5
Incline DB press 4×6
Close grip bench press 4×6
Friday
Jump squat 3×3-4
Step ups 3×5
Front lat pulldown 4×6
Goodmornings 36
Bi's and Tri's optional 2-3×6-8
what tha hell 20sec btw reps on 20m sprints
it's kinda a very, very short speed endurance workout. i did 400m the hardway where you run 10x40m all out with 30 sec. rest or less.
24 x 20m is really excessive in my opinion….if you're using it for acc. dev. At about 16 reps I'd imagine performance would drop off significantly. I never do acc dev. work over 420m…and we're more likely to be under 360m. Although I'm not necessarily setting this as a bench mark for volume, I know that in my training scenario and program that I would be doing far more harm than good doing with that much volume.
ELITETRACK Founder
24 x 20m is really excessive in my opinion….if you're using it for acc. dev. At about 16 reps I'd imagine performance would drop off significantly. I never do acc dev. work over 420m…and we're more likely to be under 360m. Although I'm not necessarily setting this as a bench mark for volume, I know that in my training scenario and program that I would be doing far more harm than good doing with that much volume.
i agree 100% any time u have an athlete exploding out for that number of sprints something will give. increase the distance or something dont exploding out for that number of times.
i cut out a lot of other things from the program. if you take a look at the program you'll see what else was on there. i'm planning on posting each week as i go into it for suggestions.
[quote author="mike" date="1165005666"]
24 x 20m is really excessive in my opinion….if you're using it for acc. dev. At about 16 reps I'd imagine performance would drop off significantly. I never do acc dev. work over 420m…and we're more likely to be under 360m. Although I'm not necessarily setting this as a bench mark for volume, I know that in my training scenario and program that I would be doing far more harm than good doing with that much volume.
i agree 100% any time u have an athlete exploding out for that number of sprints something will give. increase the distance or something dont exploding out for that number of times.
[/quote]
i'm going to adjust it to 3x4x20m instead, much shorter, just as explosive and when i start to get tired i'll get that 8 min. rest
[quote author="utfootball4" date="1165005792"]
[quote author="mike" date="1165005666"]
24 x 20m is really excessive in my opinion….if you're using it for acc. dev. At about 16 reps I'd imagine performance would drop off significantly. I never do acc dev. work over 420m…and we're more likely to be under 360m. Although I'm not necessarily setting this as a bench mark for volume, I know that in my training scenario and program that I would be doing far more harm than good doing with that much volume.
i agree 100% any time u have an athlete exploding out for that number of sprints something will give. increase the distance or something dont exploding out for that number of times.
[/quote]
i'm going to adjust it to 3x4x20m instead, much shorter, just as explosive and when i start to get tired i'll get that 8 min. rest
[/quote]
why not just do 30's or contrast 30's..
5×30 sleds
5×30 normal
multi jump and throws
i have that later in the year.
i have that later in the year.
i would go 30's for acc at this time, i know u r playing catch up.
Monday December 4
2x5x OHB/BLF
5x15m – 3-pt starts
5x20m block starts
2x30m block starts
4 way core
200 abs
Tuesday December 5
2x5x150m @ 19 sec – 50m walk/rep-250 walk/set
Multi Throws
Wednesday December 6
2x5x60m @ all out
2 min/rep – 5-8 min/set
Core
ABS
Thursday December 7
10x100m strides
30 sec/rep
Friday December 8
2x5H hops
5x20m accelerations
hey danny what do u mean by all out, bc i think impossible to run 60's all out and take 2minrest?
It's at all out of what I have as I go during the workout.
Now I have my program put together. It will include a crash course or acc. dev., gs, and med ball throws/circuits. My strength training will be go as follows – monday low intensity, wednesday moderate intensity and friday is high intensity.
Monday
2x5x OHG, BLF, 5x15m falling start, 5x15m fall start+touch gnd., 5x30m 3-pt start, core
Tuesday
2x5x150m @ 19 – 50m walk/rep-250m walk/set – GS medball circuit 2×10
Wednesday
3x8x20m @ all out – 20 sec/rep – 6-8 min/set, core
Thursday
3×10 Multi Throws
Friday
2x4x60m ins and outs – 4 way core 1×10 and core circuit 2×10
Saturday
day off or cross trainWeight Training
Monday
Power clean 4×5
Back squat 4×6
OH press 4×6
RDL 4×6
EZ bar curls 3×8
Body curls 3×12Wednesday
Close grip snatch (warm up) 3×5
Incline DB press 4×6
Close grip bench press 4×6Friday
Jump squat 3×3-4
Step ups 3×5
Front lat pulldown 4×6
Goodmornings 36
Bi's and Tri's optional 2-3×6-8
hows ur training??