[Danny Tutskey]

Danny Tutskey on June 28, 2004 at 9:15 pm #9483

How would you guys periodize training for a bobsled or skeleton athlete? The athlete would run anywhere from 30m-50m. Weight for a skeleton athlete is to be around 160-170 lbs and bobsled 180+.

What could an early season program include? Obviously Acc. Development, but I'm not sure for an early season how many meters to go for the program. Thoughts and suggestions would be very helpful! So please help

Keep in mind that the training a bobsled/skeleton athlete could be the same as someone who is a 60m specialist and only runs the 60m.

Mike?

[rong]

rong on June 28, 2004 at 10:32 pm #29830

You might want to get creative and do acceleration work without using your arms. perhaps weigh down a shopping cart.

i asssume the skeleton would start from a lower position than a normal sprint start and stay lower.

the bobsleigh will likely start from a higher position than a block start with little or no angle changes throughout the run.

I think you can stay exclusively in the acc and max v areas for workouts.

Olympic type lifts in the range of 3 and heavy.

I would start with a monday ACC, thurs acc/max v mix, and saturday i would make a strength endurance/conversion type day. perhaps mostly jump training on sat. general strength type stuff and recovery modalities on the off days.

POWER, POWER, POWER

[Danny Tutskey]

Danny Tutskey on June 29, 2004 at 12:13 am #29831

[i]Originally posted by RonG[/i]
You might want to get creative and do acceleration work without using your arms. perhaps weigh down a shopping cart.

i asssume the skeleton would start from a lower position than a normal sprint start and stay lower.

the bobsleigh will likely start from a higher position than a block start with little or no angle changes throughout the run.

I think you can stay exclusively in the acc and max v areas for workouts.

Olympic type lifts in the range of 3 and heavy.

I would start with a monday ACC, thurs acc/max v mix, and saturday i would make a strength endurance/conversion type day. perhaps mostly jump training on sat. general strength type stuff and recovery modalities on the off days.

POWER, POWER, POWER

I would think the work that I would have to do would be more like the work of a 60m specialist. There is a cart I can get for the Skeleton that I can practice on dry land. As far as a bobsled cart, I would have to build it. A shopping cart could work, but the make up would be different from what I would be doing on a bobsled. Especially the handles.

What do you mean by, "Olympic type lifts in the range of 3 and heavy?"

If I were to stay exclusively with Acc and max V wouldn't that be too much too early for speed? If I were doing work on the track, what would a track workout look like? Would there be any reason to do tempo?

I would like to be in the condition that I can run very fast from 10-60m. Since I'm not familiar with how to train specifically for 60m or less, it's uncharted for me. I've always trained with idea to run the 100 and 200m.

For an early season could I go with;

Monday – ACC. DEV; Sled pulls (60m) w/ 25# weight
Tuesday – Tempo work over 1000m?
Wednesday – Tempo work over 1200m?
Thursday – ACC DEV; Hill work
Friday – ACC DEV; Sled pulls (60m) w/ 25# weight

The weeks would flip flop between either doing hills or sleds 3x during the course of the week like the model above. As far as periodizing into a macrocycle or mesocycle. How long do each last respectively? After that, would I move on to Max V focused training? Where would overspeed training fit into the mix?

Jumps, 400, Gov, Mike, and Ron? Thoughts?

[jumpscoachmike]

jumpscoachmike on June 29, 2004 at 2:50 am #29832

Danny-

I just lost a long post here about your question and i'm pisssed so I'll try to remember everything…grrrr

Don't lose sight of the fact that you were a 55-60m sprinter during the indoor season and I'm wondering if you had any training tailored to this event? You mentioned this is 'uncharted' so maybe i'm asking a stupid question but I'd have to think that some of your training was geared toward this event???

I think what Ron meant as far as 'olympic type lifts' are the OLs you currently do to some extent. i.e. cleans, snatches, pulls etc. with a high intensity/low volume scheme. I think these lifts, along with your squats and core work will be critical to your success in the skel./bobsled!!

Looking at your weekly plan above and your ideas, I have to say that I REALLY like what you have down initially. I feel personally that you are hitting the right track of thought with Accel. dev., short hills, and sled pulls w/#. With this sport being one that you will perform short, intense, explosive bursts of speed/power, I think you'll most definitely benefit from these training activities!! I am a big proponent of sled pulls for developing power (i coach football as well) and short hills as well. As Ron eluded to, POWER POWER and I would add EXPLOSIVENESS!

In addition, I feel that there is almost Always room for tempo work for any type of athlete and the idea of incorporating tempo bouts of <1000m (as you've listed above) would be a nice touch to the total training.

As far as macro and meso planning, its certainly something we could work on….

I hope this helps in some way DT…it's more or less just my input on what you've already thought about.

[Danny Tutskey]

Danny Tutskey on June 29, 2004 at 4:35 am #29833

[i]Originally posted by jumpscoachmike[/i]
Danny-

I just lost a long post here about your question and i'm pisssed so I'll try to remember everything…grrrr

Don't lose sight of the fact that you were a 55-60m sprinter during the indoor season and I'm wondering if you had any training tailored to this event? You mentioned this is 'uncharted' so maybe i'm asking a stupid question but I'd have to think that some of your training was geared toward this event???

I think what Ron meant as far as 'olympic type lifts' are the OLs you currently do to some extent. i.e. cleans, snatches, pulls etc. with a high intensity/low volume scheme. I think these lifts, along with your squats and core work will be critical to your success in the skel./bobsled!!

Looking at your weekly plan above and your ideas, I have to say that I REALLY like what you have down initially. I feel personally that you are hitting the right track of thought with Accel. dev., short hills, and sled pulls w/#. With this sport being one that you will perform short, intense, explosive bursts of speed/power, I think you'll most definitely benefit from these training activities!! I am a big proponent of sled pulls for developing power (i coach football as well) and short hills as well. As Ron eluded to, POWER POWER and I would add EXPLOSIVENESS!

In addition, I feel that there is almost Always room for tempo work for any type of athlete and the idea of incorporating tempo bouts of <1000m (as you've listed above) would be a nice touch to the total training.

As far as macro and meso planning, its certainly something we could work on….

I hope this helps in some way DT…it's more or less just my input on what you've already thought about.

I don't really believe I had specific workouts that related to just running the 55-60m while I was in college. That's why I say that this is an uncharted area for me. Most of my training was geared towards the 100m. The training at my University for sprinters isn't a sound sprinting program. There really isn't much speed work.

Here are what our workouts looked like at La Crosse.
10-25 Seagrave Drills
10-26 Seagrave Drills
10-27 Seagrave Drills
10-28 Seagrave Drills
10-29 Seagrave Drills

11-1 Seagrave Drills ??? 2x4x40m sleds
11-2 Seagrave Drills ??? 2x500m @ 400 PR +:20 at the ¼ – 15:00 rest ??? Hurdlers Flexibility
11-3 Seagrave Drills ??? 6x200m @ :37 ??? 2:30 rest
11-4 Seagrave Drills ??? 3x4xSun Devil Hill runs ??? [Sprint up/Walk down-under 6:00 per set] ??? 4:00 rest ??? Hurdlers Flexibility
11-5 Seagrave Drills ??? 2x4x40m sleds

11-8 Seagrave Drills ??? 2×500 @ 400 PR +:18 at the ¼ – 12:00 rest ??? Hurdlers Flexibility
11-9 Seagrave Drills ??? 6×200 @ :36 ??? 2:30 rest ??? 2x4x40m sleds
11-10 Seagrave Drills ??? 3x5xSun Devil Hill runs ??? [Sprint up/Walk down ??? under 6:00 per set] ??? 4:00 rest ??? Hurdlers Flexibility
11-11 Seagrave Drills ??? Blocks Work ??? 3x4x40m sleds
11-12 Seagrave Drills ??? 3x5xSun Devil Hill runs ??? [Sprint up/Walk down ??? under 6:00 per set] ??? 4:00 rest ??? Hurdlers Flexibility

11-15 Seagrave Drills ??? 7×200 @ :35 ??? 2:30 rest ??? 2x4x40m sleds ??? Hurdlers Flexibility
11-16 Seagrave Drills ??? 2×500 @ 400 PR +:16 at the ¼ – 15:00 rest
11-17 Seagrave Drills ??? 3x6xSun Devil Hill runs ??? [Sprint up/Walk down ??? under 6:00 per set] ??? 4:00 rest ??? Hurdlers Flexibility
11-18 Seagrave Drills ??? Blocks Work ??? 3x4x40m sleds
11-19 Seagrave Drills ??? 3x6xSun Devil Hill runs ??? [Sprint up/Walk down ??? under 6:00 per set] ??? 4:00 rest ??? Hurdlers Flexibility

11-22 Seagrave Drills ??? 7×200 @ :34 ??? 2:30 rest ??? Hurdlers Flexibility
11-23 Seagrave Drills ??? 2×500 @ 400 PR +:15 at the ¼ – 15:00 rest ??? 3x5x40m sleds
11-24 Seagrave Drills ??? 3x6xSun Devil Hill runs ??? [Sprint up/Walk down ??? unde
r 6:00 per set] ??? 4:00 rest ??? Hurdlers Flexibility

11-29 Seagrave Drills ??? 2×500 @ 400 PR +:16 at the ¼ – 12:00 rest ??? 1x6x40m sleds ??? Hurdlers Flexibility
11-30 Seagrave Drills ??? 7×200 @ :33 ??? 2:30 rest
12-1 Seagrave Drills ??? 3x6xSun Devil Hill runs [Sprint up/Walk down ??? under 5:30 per set] ??? 4:00 rest ??? Hurdlers Flexibility
12-2 Seagrave Drills ??? Blocks Work ??? 2x6x40m sleds
12-3 Seagrave Drills ??? 4×300 @ :45 ??? 10:00 rest ??? Hurdlers Flexibility

12-6 Seagrave Drills ??? 2×450 @ 400 PR +:14 at the ¼ – 15:00 rest ??? 1x6x40m sleds ??? Hurdlers Drills
12-7 Seagrave Drills ??? 6×200 @ :31 ??? 2:30 rest ??? Plyometrics
12-8 Seagrave Drills ??? Blocks Work ??? light striding ??? Hurdlers Flexibility
12-9 55 meter Test Effort ??? Or 150 meter Test Effort
12-10 Seagrave Drills ??? 4×300 @ :48 ??? 10:00 rest ??? 2x6x40m sleds

12-13 Seagrave Drills ??? 4×300 @ :47 ??? 10:00 rest ??? 2x5x40m sleds
12-14 Seagrave Drills ??? Pre-meet workout
12-15 Final 55 meter trial ??? OR 150 meter Test Effort
12-16 Seagrave Drills ??? 6×200 @ :31 ??? 2:04 rest
12-17 Seagrave Drills ??? 2×500 @ 400 PR +:16 at the ¼ – 15:00 rest ??? 3x5x40m sleds

12-20 Seagrave Drills ??? Blocks Work ??? 3x4x40m sleds
12-21 Seagrave Drills ??? 7×200 @ :31 ??? 2:04 rest
12-22 Seagrave Drills ??? 2×500 @ 400 PR +:15 at the ¼ – 15:00 rest ??? 3x5x40m sleds
12-23 Seagrave Drills ??? 4×300 @ :45 ??? 10:00 rest
12-24 Seagrave Drills ??? Blocks Work ??? 2x6x40m sleds

12-27 Seagrave Drills ??? Blocks Work ??? 2x4x40m sleds
12-28 Seagrave Drills ??? 2×500 @ 400 PR +:16 at the ¼ – 15:00 rest
12-29 Seagrave Drills ??? 6×200 @ :30 ??? 2:00 rest
12-30 Seagrave Drills ??? 4×300 @ :45 ??? 10:00 rest
12-31 Seagrave Drills ??? Blocks Work ??? 2x6x40m sleds

1-3 Seagrave Drills ??? Blocks Work ??? 3x4x40m sleds
1-4 Seagrave Drills ??? 6×200 @ :30 ??? 2:00 rest
1-5 Seagrave Drills ??? 2×450 @ 400 PR +:14 at the ¼ – 15:00 rest
1-6 Seagrave Drills ??? Blocks Work ??? 2x6x40m sleds
1-7 Seagrave Drills ??? 4×300 @ :48 ??? 10:00 rest

DATE DAY WORKOUT______________________________________________________________________________
1-10 Monday Warm-up Program
2×7 different sprint drills
3×300 meters @ :48 ??? 5:00 rest
Cool down, abdominals, flexibility

1-11 Tuesday Warm-up Program
Sprint Drills & Accessory Strength Drills ??? Sprint Ladder
10xblock starts over 30m ??? in spikes
Plyometrics
Cool down, abdominals

1-12 Wednesday Warm-up Program
Sprint Drills
15:00 of starting block work
5×200 @ :32 ??? 3:00 rest
Cool down, abdominals

1-13 Thursday Warm-up Program
Sprint Drills
6×150 @ :23 ??? 6:00 rest
2x10xStarting line push-ups
Cool down, abdominals

1-14 Friday Warm-up Program
Sprint Drills
3×100 easy accels
Starting Block Work over 30m ??? in spikes
Cool down, abdominals

1-15 Saturday NAU Open (Sprinco Invite)
Flagstaff, Arizona

1-17 Monday Warm-up Program
Sprint Drills
4×300 @ :47 ??? 6:00 rest
Cool down, abdominals

1-18 Tuesday Warm-up Program
Sprint Drills & Stability Drills ??? Sprint Ladder
4x starting block work over 30m ??? in spikes
Plyometrics
1x20x Starting Block Push-ups
2x4x40m sleds
Cool Down, abdominals

1-19 Wednesday Warm-up Program
Sprint Drills
10:00 of Block Work
5×200 @ :30 ??? 3:00 rest
Cool Down, abdominals

1-20 Thursday Warm-up Program
Stability Drills
6×150 @ :23 ??? 6:00 rest
Starts over 30m ??? in spikes
Cool down, abdominals

1-21 Friday Warm-up Program
Sprint/Stability Drills
3x60m light accels
5:00 of block work into 30 meters
Cool down, abdominals

1-22 Saturday

1-24 Monday Warm-up Program
Sprint Drills
1×300-200-300 @ :46, :31.5, :46 ??? 6:00 rest
Cool down, abdominals

1-25 Tuesday Warm-up Program
Stability Drills ??? Sprint Ladder
5 x block starts over 30 meters ??? spikes
Plyometrics ??? 2x4x40m sleds
Cool down, abdominals
r

1-26 Wednesday Warm-up Program
Sprint Drills
3×60 meter accels
5×150 @ :23 ??? 5:00 rest
Cool down, abdominals

1-27 Thursday Warm-up Program
Stability Drills
5×100 accels up to 80%
Cool down, abdominals

1-28 Friday Warm-up Program
Sprint/Stability Drills
3x60m light accels
15:00 of block work into 30 meters
Cool down, abdominals

1-29 Saturday Red Raider Classic
Lubbock, Texas
OR
Bayou Bengle Classic
Baton Rouge, Louisiana

1-31 Monday Warm-up Program
Sprint Drills
3×300 @ :45
Cool down abdominals

2-1 Tuesday Warm-up Program
Stability Drills ??? Sprint Ladder
1×100-80-60-40-20 @ :16-:12-:8.0-:5.0-:3.0 rest is 4:00 between runs
Plyometrics ??? 2x4x40m sleds
Cool down, abdominals

2-2 Wednesday Warm-up Program
Sprint Drills
4×200@ :28 ??? 5:00 rest
Cool down, abdominals

2-3 Thursday Warm-up Program
Sprint Drills
4×50 meter starts ??? in spikes
5×120 accels up to 85% – 5:00 walk
Cool down, abdominals
2-4 Friday Warm-up Program
Sprint/Stability Drills
3×150 accels ??? 3:00 rest
Cool down, abdominals

2-5 Saturday Mountain T???s Invitational
Flagstaff, Arizona

2-7 Monday Warm-up Program
Sprint Drills
1×200-200-300-300 @ :30-:30-:45-:45
Cool down abdominals

2-8 Tuesday Warm-up Program
Stability Drills ??? Sprint Ladder
4 x block starts over 30m ??? 4:00 rest ??? in spikes
Plyometrics ??? 2x4x40m sleds
Cool down, abdominals

2-9 Wednesday Warm-up Program
Sprint Drills
15:00 Block Work
3×150 accels with 4:00 rest
Cool down, abdominals

2-10 Thursday Warm-up Program
Sprint Drills
4x50meter starts ??? in spikes
5×120 accels up 85% – 5:00 rest
Cool down, abdominals

2-11 Friday Warm-up Program
Stability Drills
3x60m light accels
5×120 @ :17 ??? 5:00 walk
Cool down, abdominals

2-12 Saturday Iowa State Classic
Ames, Iowa

2-14 Monday Warm-up Program
Sprint Drills
2×300 @:45 ??? 6:00 rest
Cool down, abdominals

2-15 Tuesday Warm-up Program
Stability Drills ??? Spring Ladder
5 x block starts over 30m ??? in spikes
Plyometrics ??? 2x4x40m sleds
Cool down, abdominals

2-16 Wednesday Warm-up Program
Sprint Drills
15:00 Block Work
3x60m light accels
2×120 @ :14.5-:14.9 ??? 6:00 rest
Cool down, abdominals

2-17 Thursday Warm-up Program
3x60m light accels
2×100 accels
Cool down, abdominals

2-18 Friday

2-19 Saturday

2-21 Monday Warm-up Program
Sprint Drills
4×200 @:27 ??? 6:00 rest
1x40m of lunge walk
Cool down, abdominals

2-22 Tuesday Warm-up Program
Stability Drills ??? Sprint Ladder
3 x starting blocks over 30m ??? in spikes
Cool down, abdominals

2-23 Wednesday Warm-up Program
3x60m light accels
4x120m @ :14.5-:14.9 ??? 6:00 rest
Cool down, abdominals

2-24 Thursday Warm-up Program
10:00 Block Work
3x60m light accels
Cool down, abdominals

2-25 Friday Warm-up Program
Pre-Meet

2-26 Saturday USA Indoor National Championships
TBA

2-28 Monday Warm-up Program
Sprint Drills
4×200 @ :27 ??? 6:00 rest
1x40m of lunge walk
Cool down, abdominals

3-1 Tuesday Warm-up Program
Stability Drills ??? Sprint Ladder
3 x starting blocks over 30m ??? in spikes
Cool down, abdominals

3-2 Wednesday Warm-up Program
Sprint Drills
3x50m @ :06.1-:06.4 ??? 5:00 rest
Cool down, abdominals

3-3 Thursday Warm-up Program
3x60m light accels
4x120m @ :14.5-:14.9 ??? 6:00 rest
Cool down, abdominals

3-4 Friday Warm-up Program
10:00 Block Work
3x60m light accels
Cool down, abdominals

3-5 Saturday Bill Sawyer Invitational
Tempe, Arizona

3-7 Monday Warm-up Program
Sprint Drills
3x50m @ :06.1-:06.4 ??? 5:00 rest
Cool down, abdominals
3-8 Tuesday Warm-up Program
3
x60m light accels
10:00 Block Work
Cool down, abdominals

3-9 Wednesday Warm-up Program
3x60m light accels
4x120m @ :14.5-:14.9 ??? 6:00 rest
Cool down, abdominals

3-10 Thursday Warm-up Program
Sprint Drills
10:00 Block Work
3x60m light accels
Cool down, abdominals

3-11 Friday Warm-up Program

3-12 Saturday

3-14 Monday Warm-up Program
Stability Drills
Cool down, abdominals

3-15 Tuesday Warm-up Program
Stability Drills
3x60m light accels
Block Work into 30m

3-16 Wednesday Warm-up Program
Sprint Drills
3x50m @ :06.1-:06.4 ??? 5:00 rest
Cool down, abdominals

3-17 Thursday Warm-up Program
3x60m light accels
4x120m @ :14.5-:14.9 ??? 6:00 rest
Cool down, abdominals

3-18 Friday Warm-up Program
10:00 Block Work
3x60m light accels
Cool down, abdominals

3-19 Saturday Baldy Castillo Invitational
Tempe, Arizona

3-21 Monday Warm-up Program
1×300 @ :42-:43 ??? 7:00 rest
2×200 @ :26-:26.5 ??? 5:00 rest
Cool down, abdominals

3-22 Tuesday Warm-up Program
1×400 meters of striders @ 80% (walk corners)
2x30m block starts
2x75m block starts
Cool down, abdominals

3-23 Wednesday Warm-up Program
4×150 @ 18.75-18.50-18.25-18.0 ??? 250 walk rest
2x3x30m sleds
Cool down, abdominals

3-24 Thursday Warm-up Program
2x400meters of striders @ 80% (walk corners)
3x30m block starts
Cool down, abdominals

3-25 Friday Pre-meet

3-26 Saturday Arizona State Invite
Tempe, Arizona

3-28 Monday Warm-up Program
1×300 @ :40 ??? 7:00 rest
2×200 @ :25.5-:25.0 ??? 5:00 rest
Cool down, abdominals

3-29 Tuesday Warm-up Program
1×400 meters of striders @ 80% (walk corners)
2x30m block starts
2x75m block starts
Cool down, abdominals

3-30 Wednesday Warm-up Program
4×150 @ 18.50-18.25-18.0-17.75 ??? 250 walk rest
2x3x30m sleds
Cool down, abdominals

3-31 Thursday Warm-up Program
2x400meters of striders @ 80% (walk corners)
3x30m block starts
Cool down, abdominals

4-1 Friday Pre-meet

4-2 Saturday

4-4 Monday Warm-up Program
1×300 @ :40 ??? 7:00 rest
2×200 @ :25.5-:25.0 ??? 5:00 rest
Cool down, abdominals

4-5 Tuesday Warm-up Program
1×400 meters of striders @ 80% (walk corners)
2x30m block starts
2x75m block starts
Cool down, abdominals

4-6 Wednesday Warm-up Program
1×200 @ :26 ??? 5:00 rest
4×100 (middle 25-30m @ 100%) walk 150 rest
2x3x30m sleds
Cool down, abdominals

4-7 Thursday Warm-up Program
2x400meters of striders @ 80% (walk corners)
3x30m block starts
Cool down, abdominals

4-8 Friday Pre-meet/Mesa Classic – Mesa, Arizona
4-9 Saturday Sun Angel Classic – Tempe, Arizona

4-11 Monday Warm-up Program
3×200 @ :25, :24.5, :24.0 ??? 5:00 rest
Cool down, abdominals

4-12 Tuesday Warm-up Program
1×400 meters of striders @ 80% (walk corners)
1x80m-60m-40m-20m block starts
Cool down, abdominals

4-13 Wednesday Warm-up Program
1×200 @ :26-:27 ??? 5:00 rest
4×100 (middle 25-30m @ 100%) walk 150 rest
2x2x30m sleds
Cool down, abdominals

4-14 Thursday Warm-up Program
2x400meters of striders @ 80% (walk corners)
4x20m block starts
Cool down, abdominals

4-15 Friday Pre-meet/Pomona Pitzer Invitational ??? Pomona, California
4-16 Saturday Mt. Sac Relays ??? Walnut, California

4-18 Monday Warm-up Program
3×200 @ :24.5 :24.0, :23.5 ??? 5:00 rest
Cool down, abdominals

4-19 Tuesday Warm-up Program
2×100 accelerations up to 90% – 3:00 rest
1x80m-60m-40m-20m block starts
Cool down, abdominals

4-20 Wednesday Warm-up Program
1×200 @ :26 ??? 5:00 rest
4×100 (middle 25-30m @ 100%) walk 150 rest
2x3x Big Stadium Stairs – 4:00 rest
Cool down, abdominals

4-21 Thursday Warm-up Program
2x400meters of striders
@ 80% (walk corners)
4x20m block starts
Cool down, abdominals

4-22 Friday Pre-meet

4-23 Saturday

4-25 Monday Warm-up Program
1×400 striders @ 80% (walk corners)
4×150 @ 17.75, 17.50, 17.25, 17.00 ??? 4:00 rest
Cool down, abdominals

4-26 Tuesday Warm-up Program
2×100 accelerations up to 90% – 3:00 rest
1x60m-40m-20m-20m block starts
Cool down, abdominals

4-27 Wednesday Warm-up Program
2×400 striders @ 80% (walk corners)
2×150 (50m @ 80%-50m @ 95%-50m @ 80%) ??? 5:00 rest
2x3x Big Stadium Stairs – 4:00 rest
Cool down, abdominals

4-28 Thursday Warm-up Program
2x400meters of striders @ 80% (walk corners)
4x20m block starts
Cool down, abdominals

4-29 Friday Pre-meet

4-30 Saturday

5-2 Monday Warm-up Program
1×400 striders @ 80% (walk corners)
4×150 @ 17.75, 17.40, 17.05, 16.70 ??? 7:00 rest
Cool down, abdominals

5-3 Tuesday Warm-up Program
2×100 accelerations up to 90% – 3:00 rest
1x60m-40m-20m block starts
Cool down, abdominals

5-4 Wednesday Warm-up Program
2×400 striders @ 80% (walk corners)
2×150 (50m @ 80%-50m @ 95%-50m @ 80%) @ 17.75 ??? 5:00 rest
Cool down, abdominals

5-5 Thursday Warm-up Program
2x400meters of striders @ 80% (walk corners)
4x20m block starts
Cool down, abdominals

5-6 Friday Pre-meet

5-7 Saturday Modesto Relays ??? Modesto, California

5-9 Monday Warm-up Program
3×150 @ 17.50, 17.00, 16.50 ??? 7:00 rest
Cool down, abdominals

5-10 Tuesday Warm-up Program
2×100 accelerations up to 90% – 3:00 rest
2x50m block starts
Cool down, abdominals

5-11 Wednesday Warm-up Program
1×400 striders @ 80% (walk corners)
4x60m. pulley ??? in spikes ??? 4:00 rest
Cool down, abdominals

5-12 Thursday Warm-up Program
2×150 (50m @ 80%-50m @ 95%-50m @ 80%) @ 17.75 ??? 5:00 rest
Cool down, abdominals

5-13 Friday Pre-meet

5-14 Saturday

5-16 Monday Warm-up Program
2×100 accelerations
4x50m standing starts
Cool down, abdominals

5-17 Tuesday Warm-up Program
1×400 striders @ 80% (walk corners)
4x60m. pulley ??? in spikes ??? 4:00 rest
Cool down, abdominals

5-18 Wednesday Warm-up Program
2×150 (50m @ 80%-50m @ 95%-50m @ 80%) @17.75 ??? 5:00 rest
Cool down, abdominals

5-19 Thursday Warm-up Program
2×100 accelerations up to 90% – 3:00 rest
2x30m. block starts
Cool down, abdominals

5-20 Friday Pre-meet

5-21 Saturday Tucson Elite Classic ??? Tucson, Arizona

I really need to get the macro and meso cycles down because I don't really have a clue as to what they are, etc. I've looked all over the web and on the site here and I can't find anything. Any info that I could get would be great. Just to clear anything up, For Monday, Thursday, and Friday the acc. dev. is the sled pulls and work for the early season. in the next cycle I would begin to get into standing starts for my acc. dev. Does that make sense?

Monday – ACC. DEV; Sled pulls (60m) w/ 25# weight
Tuesday – Tempo work over 1000m?
Wednesday – Tempo work over 1200m?
Thursday – ACC DEV; Hill work
Friday – ACC DEV; Sled pulls (60m) w/ 25# weight

[Danny Tutskey]

Danny Tutskey on June 29, 2004 at 9:45 am #29834

Just as a rough guess I was thinking of beginning my sprint workouts again on October 4, which gives me 10 weeks off. That would be the shortest off season I have ever had. Is that too short in anyones opinion? That would give me 22-24 weeks of a training to the end of the indoor season or Bobsled/Skeleton season. So here is a plan for 4×6 weeks worth. This is just a thought and I am open to any and all opinions and thoughts.

Early season work Phase I
Monday – ACC. DEV——> Sled pulls (60m) w/ 25# weight
Tuesday – Tempo work over 1000m ——-> 10×100, 5×200 w/ :30s rest.
Wednesday – Tempo work over 1200m?
Thursday – ACC DEV———> Hill work (60-100m)
Friday – ACC DEV——–> Sled pulls (60m) w/ 25# weight

*Where could I or should I fit plyometrics into this? For those tempo workouts what are some options that you think would be beneficial for me? What are some other options that I could place in here for workouts?

Phase II
Monday – ACC Dev——-> starts and sled pulls (60m) w/25# weight
Tuesday – Tempo work (1000m)?
Wednesday – ACC Dev——–> Hill work (60m-100m)
Thursday – Tempo work (1200m)?
Friday – ACC Dev——–>

In this phase I would start to address work on the track as far as ACC Dev. How far could you or you should begin with when doing starts. Also looking at that Friday for work, what is an option for an ACC Dev. day?

Phase III
Monday – ACC Dev/Max V——-> starts and flys
Tuesday – Tempo———> ?
Wednesday – ACC Dev——–> starts
Thursday – Tempo or rest day if needed
Friday – ACC Dev/Max V——-> starts and flys

In the phase I'm starting to place the top end speed into my running. As far as Max V work should I begin with flying 10's and 20's then move to 30's in another phase?

Phase IV
Monday – ACC Dev/Max V——–> starts and flys
Tuesday – Tempo or rest day
Wednesday – SE——-> 70-150m of speed?
Thursday – ACC Dev——–> starts
Friday – Pre-Meet

How do these phases look over all? Where can their be changes or improvements to it? I think I already hae an idea of what might be said, but please let the comments ROLL!

[rice773]

rice773 on June 29, 2004 at 10:05 am #29835

I don't understand why you have two tempo days in row followed by two consecutive acceleration days in Phase I. I would switch Wednesday and Thursday. If you have had success with this setup in the past, by no means am I recommending you change it. I'm just throwing out my suggestion.

[Danny Tutskey]

Danny Tutskey on June 29, 2004 at 11:29 am #29836

I've had the kind of set up doing two days of acc. dev and tempo in a row before. For the time of year I don't think it would really be a big deal as it is. Thoughts anyone?

[Mike Young]

Mike Young on June 29, 2004 at 1:14 pm #29837

[i]Originally posted by drivephase1015[/i]
I've had the kind of set up doing two days of acc. dev and tempo in a row before. For the time of year I don't think it would really be a big deal as it is. Thoughts anyone?

While it might not be that bad, I certainly don't think it's the best way to go. I agree with Murai on this one. If you distribute the workload of the week more evenly you might see better results.

ELITETRACK Founder

[Mike Young]

Mike Young on June 29, 2004 at 1:19 pm #29838

Danny-
As you know I train a guy and a gal for these sports and as was mentioned we work lots of acceleration development (starting as low as 10m), lots of maximal strength work (very important for overcoming your own inertia and starting well) as well short jumps and heavy multi-throws. We typically only address maxV once a week depending on where we are in the training cycle due to the fact that these athletes (especially in skeleton) will not have a long enough run-in to reach anywhere near maxV. We balance all this with general strength work and overall fitness development so that the engines don't get too big for the chasis.

ELITETRACK Founder

[Danny Tutskey]

Danny Tutskey on June 29, 2004 at 7:00 pm #29839

I think I understand what you are saying so here we go. I'll make this plan as specific as I possibly can. I'm just going to post a phase at a time so I can concentrate on correcting each segment.

Phase I
Monday – Acc. Dev. —–> Sled pulls over 60m and Med ball circuit
Tuesday – Tempo——–> 1000m
Wednesday – Acc. Dev.-> Hills over 60m (either steep or gradual incline)
Thursday – Tempo——-> 1200m
Friday – Acc. Dev.——–> Sled pulls or hills over 60m and Med ball circuit.

*Plan will flip flop between doing hills or sleds 2x during the course of the week.

[Mike Young]

Mike Young on June 30, 2004 at 11:39 am #29840

The general setup looks fine to me but I'd put in some unresisted acc. dev. work on Wednesday, drop the Friday workout, and switch Wednesday's workout to Friday.

ELITETRACK Founder

[Danny Tutskey]

Danny Tutskey on June 30, 2004 at 8:08 pm #29841

Phase I
Monday – Acc. Dev. —–> Sled pulls over 60m and Med ball circuit
Tuesday – Tempo——–> 1000m
Wednesday – Acc. Dev.-> Starts over 10m
Thursday – Tempo——-> 1200m
Friday – Acc. Dev.——–> Hills over 60m (either steep or gradual incline)

I am not sure about how many reps to do of starts. How does 2×4 starts over 10m sound? In this phase I would do 100's or 200's for tempo work, with 30-60 seconds rest between reps. How does that sound?

[Danny Tutskey]

Danny Tutskey on June 30, 2004 at 8:21 pm #29842

Typically, how long can each phase last? I was thinking of going 10 weeks for the early season phase. Grudually increasing the Acc. Dev. 10m every 2 or 3 weeks. Once that's in place I want to move to Max V. work starting at 10m 1x per week. I am not sure about the length of the phase, but I'm looking at 6-8 weeks.

Here is phase II

Phase II
Monday – ACC Dev——–> starts over 30m-40m and Max V.
Tuesday – Tempo work—> (1000m)?
Wednesday – ACC Dev—> Hill work (short hills)
Thursday – Tempo work (1200m)?
Friday – ACC Dev——–> starts over 30m

For this phase I'm not sure if I should start with sprint/float/sprint or flys. If I do either one it will last 3 or 4 weeks before moving on to the next the next type of max v. work. Also, I would alternate doing short hills or sled pulls. Should I decrease the volume of tempo at all?

Thoughts guys?

[davan]

davan on July 1, 2004 at 1:25 am #29843

What about general strength/bodybuilding in place of tempo as some have suggested here? Maybe adding in some lunge walks, duck walks, push-ups, pull-ups, etc.?

[rong]

rong on July 1, 2004 at 11:36 pm #29844

I think many people spend too much time worrying about "phases" of training so they fit into "pretty periodization charts".

Remember that training for these specific events are different than anything in track and field. The 60 is way longer than you will be running in the skeleton or sleigh. Accelertion development and power development is everything. Tempo should play such a small role in the 100m event so it will be an even smaller role in an event as short as yours.

There is no such thing as too fast too early. There is such a thing as too much speed endurance at 100% too early. There is such a thing as too little restoration too early (or at any time of the year)

Look at all the things you can do for acceleration development and start to create in your mind a hierarchy of simple to complex, from general to specific. You can change demand by contrast training, or by adding volume.

General training needn't be tempo work. You can do tons of general strength, and add in some grass runs of 100-150 meters. But I think there is really no need to get out there and start running 500s or 200s.

Like everyone else said I think if you alternate days of neuro/power and general you should be fine. Either go MWF or MThSa or even just MTh on low weeks.

I like your idea of adding meters to your acc development, that too is a way to change intensity.

Mike's advice sounds best to me.

[rong]

rong on July 1, 2004 at 11:42 pm #29845

PS

From reading your workouts and Rocks journal on trackshark, you guys are tempo fiends!

looks like you could run a great 400 and Rock could light up and 800 given all the running y'all did.

[Danny Tutskey]

Danny Tutskey on July 2, 2004 at 12:37 am #29846

From doing all the tempo work that I have done in the past, it is really hard for me to see myself training in a different direction because I really don't know another way. So writing workouts for something like this is something I am not used. In a way it's foreign to me because I want to be sure it works. I really appreciate your help. What did you mean by MWF, etc that you were talking about? Were you saying that I should just workout on those days? I am doing a lot of research, w/in the next week I will have something posted on here for all of you to critique, hopefully it is something that will work. Please keep helping me out everyone!

[rong]

rong on July 2, 2004 at 1:29 am #29847

yes do your neuro/power training on those days and general/restorative stuff on the other days.

The event is different so the training should be different. If you could tell my what doing 200s with 30 seconds rest will do for pushing the sleigh for 30 yds, then I would say go for it. but i bet mike can show you 100 different activities that can give you the same benefit you are looking for that will be more specific to the task demand.

[davan]

davan on July 2, 2004 at 2:24 am #29848

[i]Originally posted by RonG[/i]
I think many people spend too much time worrying about "phases" of training so they fit into "pretty periodization charts".

Remember that training for these specific events are different than anything in track and field. The 60 is way longer than you will be running in the skeleton or sleigh. Accelertion development and power development is everything. Tempo should play such a small role in the 100m event so it will be an even smaller role in an event as short as yours.

There is no such thing as too fast too early. There is such a thing as too much speed endurance at 100% too early. There is such a thing as too little restoration too early (or at any time of the year)

Look at all the things you can do for acceleration development and start to create in your mind a hierarchy of simple to complex, from general to specific. You can change demand by contrast training, or by adding volume.

General training needn't be tempo work. You can do tons of general strength, and add in some grass runs of 100-150 meters. But I think there is really no need to get out there and start running 500s or 200s.

Like everyone else said I think if you alternate days of neuro/power and general you should be fine. Either go MWF or MThSa or even just MTh on low weeks.

I like your idea of adding meters to your acc development, that too is a way to change intensity.

Mike's advice sounds best to me.

You believe tempo should play a small role in the 100m? What about people who have not reached about 10.5 yet and have massive deceleration at the end of their race? General fitness is the easiest way to get time off of a 100m and any other sprint…

[rong]

rong on July 2, 2004 at 2:45 am #29849

if decelration at the end of your 100m race is an issue, and you are totally happy with both your ability to accelerate and your top end speed(which also means you are happy with your maximum strength and power values) then you need to do event specific endurance which would mean runs of 60-150 meters at 100% intensity.

I am not quite sure that running 300s or 400s or 500s at 7 meters per second will help you maintain 10+ meters per second at the end of a 100m race.

And specific to the bobsleigh question. If tempo has ANY value in the 100m (other than for restoration)it will certainly have less value for an event of shorter than 40meters

[davan]

davan on July 2, 2004 at 2:51 am #29850

Well, there is a discussion over at the CF forum right now, and CF himself states that most men who run above 10.5 have an awful deceleration pattern that is best worked on through general fitness, but also SE runs after much general fitness is in place.

[Danny Tutskey]

Danny Tutskey on July 2, 2004 at 3:05 am #29851

I agree with you Ron. Doing tempo work as in 200's etc wouldn't be worth it for me. In fact, I guess it's a waste, it doesn't make sense. But like I said I really don't know any other way. I have never reached my potential in anything under 100m based on what I have run in the 100m. I am looking for some different workouts and options, something that will be a change of pace from what I have done in the past 5 or 6 years. What are some off day/tempo work days on Tuesday and Thursday?

[rong]

rong on July 2, 2004 at 4:59 am #29852

Any kind of general strength circuit with body weight and med ball and hurdle mobility even some low level in place jumps that can include some running.

[Danny Tutskey]

Danny Tutskey on July 2, 2004 at 5:07 am #29853

Do you have an example of a general circuit that you are talking about. I haven't done any circuits since HS and I don't remember what we did. I do remember doing a circuit in college that involved, cleans, snatches, back squats, front squats, abs and pull ups. Other than that, I don't have a whole lot of experience with circuits.

[Danny Tutskey]

Danny Tutskey on July 2, 2004 at 6:12 am #29854

Thinking through all the options in my head of different types of workouts I can do. I think that given the workload that I will be doing is much less that what I would have been doing in the past that I may move to a 6 day a week microcycle.

Here is a possible GPP set up that will last for 8 weeks. It's pretty general focusing on strength, Acceleration Development and Plyometrics.

Monday – Low intensity/general strength work
Tuesday – Medium intensity/Hill work
Wednesday – High intensity/Acc development starts + plyometrics
Thursday – Low intensity/general strength work
Friday – Medium intensity/Sled pulls
Saturday – High intensity/Acc development starts + plyometrics
Sunday – Rest and Recovery

With the intensities I have listed, what is the best way to approach the volume for the workout? I'm not sure what you all think of this, but this would just be a general preparation phase for my workouts. I think this would work to be 8 weeks in length then I will start to get specific and move to this kind of plan. I return from Lake Placid on July 26. What is an optimal time to take off before I begin training again? Thoughts on all this?

[Mike Young]

Mike Young on July 2, 2004 at 12:38 pm #29855

Seems fine to me as listed but can you give us a better idea of what you're considering medium intensity work to be (other than what you've listed).

ELITETRACK Founder

[rong]

rong on July 2, 2004 at 5:04 pm #29856

clarification is certainly needed. without you placing the intensities in there it would look to me like you are doing back to back acceleration development with the sleds and hills thrown in there. that good old midwest work ethic can often get in the way of proper restoration. the body and the nervous system need time to adapt. hard-easy or hard-easy-easy is a great way to get it done.

[Danny Tutskey]

Danny Tutskey on July 2, 2004 at 8:55 pm #29857

I'll try to give you a week by week idea of what I am looking to do. I consider the days medium intensity with sleds because I am not in spikes. I still have not decided what I can do on the low intensity days. The GPP will last 10 weeks. I want to be sure I establish the ground work to be successful and I don't want to rush through and make things more stressful later on.

Week 1
Monday – Low intensity/general strength work
Tuesday – Medium intensity/Hill work 3x4x30m-60m hill runs
Wednesday – High intensity/Acc development starts 10x10m in spikes + plyometrics
Thursday – Low intensity/general strength work
Friday – Medium intensity/Sled pulls 2x4x30m-60m
Saturday – High intensity/Acc development starts 5x10m in spikes + plyometrics
Sunday – Rest and Recovery

Week 2
Monday – Low intensity/general strength work
Tuesday – Medium intensity/Hill work 3x5x30m-60m hill runs
Wednesday – High intensity/Acc development starts 10x10m in spikes + plyometrics
Thursday – Low intensity/general strength work
Friday – Medium intensity/Sled pulls 2x4x30m-60m
Saturday – High intensity/Acc development starts 5x10m in spikes + plyometrics
Sunday – Rest and Recovery

Week 3
Monday – Low intensity/general strength work
Tuesday – Medium intensity/Hill work 3x5x30m-60m hill runs
Wednesday – High intensity/Acc development starts 10x20m in spikes + plyometrics
Thursday – Low intensity/general strength work
Friday – Medium intensity/Sled pulls 3x4x30m-60m
Saturday – High intensity/Acc development starts 5x20m in spikes + plyometrics
Sunday – Rest and Recovery

Week 4
Monday – Low intensity/general strength work
Tuesday – Medium intensity/Hill work 3x6x30m-60m hill runs
Wednesday – High intensity/Acc development starts 10x20m in spikes + plyometrics
Thursday – Low intensity/general strength work
Friday – Medium intensity/Sled pulls 2x4x30m-60m
Saturday – High intensity/Acc development starts 5x20m in spikes + plyometrics
Sunday – Rest and Recovery

Week 5
Monday – Low intensity/general strength work
Tuesday – Medium intensity/Hill work 3x6x30m-60m hill runs
Wednesday – High intensity/Acc development starts 8x30m in spikes + plyometrics
Thursday – Low intensity/general strength work
Friday – Medium intensity/Sled pulls 3x4x30m-60m
Saturday – High intensity/Acc development starts 4x30m in spikes + plyometrics
Sunday – Rest and Recovery

Week 6
Monday – Low intensity/general strength work
Tuesday – Medium intensity/Hill work 3x6x30m-60m hill runs
Wednesday – High intensity/Acc development starts 8x30m in spikes + plyometrics
Thursday – Low intensity/general strength work
Friday – Medium intensity/Sled pulls 3x5x30m-60m
Saturday – High intensity/Acc development starts 4x30m in spikes + plyometrics
Sunday – Rest and Recovery

Week 7
Monday – Low intensity/general strength work
Tuesday – Medium intensity/Hill work 3x6x30m-60m hill runs
Wednesday – High intensity/Acc development starts 6x40m in spikes + plyometrics
Thursday – Low intensity/general strength work
Friday – Medium intensity/Sled pulls 2x6x30m-60m sleds
Saturday – High intensity/Acc development starts 3x40m in spikes + plyometrics
Sunday – Rest and Recovery

Week 8
Monday – Low intensity/general strength work
Tuesday – Medium intensity/Hill work 3x6x30m-60m hill runs
Wednesday – High intensity/Acc development starts 6x40m in spikes + plyometrics
Thursday – Low intensity/general strength work
Friday – Medium intensity/Sled pulls 2x6x30m-60m
Saturday – High intensity/Acc development starts 3x40m in spikes + plyometrics
Sunday – Rest and Recovery

Week 9
Monday – Low intensity/general strength work
Tuesday – Medium intensity/Hill work 3x6x30m-60m hill runs
Wednesday – High intensity/Acc development starts 4x50m in spikes + plyometrics
Thursday
– Low intensity/general strength work
Friday – Medium intensity/Sled pulls 2x5x30m-60m sleds
Saturday – High intensity/Acc development starts 2x50m in spikes + plyometrics
Sunday – Rest and Recovery

Week 10
Monday – Low intensity/general strength work
Tuesday – Medium intensity/Hill work 3x6x30m-60m hill runs
Wednesday – High intensity/Acc development starts 4x50m in spikes + plyometrics
Thursday – Low intensity/general strength work
Friday – Medium intensity/Sled pulls 3x5x30m-60m sleds
Saturday – High intensity/Acc development starts 2x50m in spikes + plyometrics
Sunday – Rest and Recovery

When I move to SPP I am going to replace either hills or sleds, maybe both to put in push sessions with a skeleton sled and bobsled wheel cart on those days. I'm still looking for ideas on the General Strength work/tempo days.

[Danny Tutskey]

Danny Tutskey on July 4, 2004 at 6:54 am #29858

Thoughts anyone?

[rong]

rong on July 6, 2004 at 11:58 pm #29859

my 2 cents: the hill work you classify as medium intensity is still high intensity. you can do hilll work and then put on spikes and pull the sled in the same day.

[Danny Tutskey]

Danny Tutskey on July 7, 2004 at 6:31 am #29860

Ron, Mike, Everyone,
Here is some more workouts I came up with. Disregard Tuesday and Thursday. I'm working Acc dev on M-W-F and I have not decided on what workouts will look like on T and TH.

9-27 Seagrave Drills
9-28 Seagrave Drills
9-29 Seagrave Drills
9-30 Seagrave Drills
10-01 Seagrave Drills

10-04 Seagrave Drills ??? 10x10m starts; 2x4x40m sleds
10-05 Seagrave Drills ??? 2x500m @ 400 PR +:20 at the ¼ – 15:00 rest
10-06 Seagrave Drills ??? 3x4xSun Devil Hill runs ??? [Sprint up/Walk down-under 6:00 per set] ??? 4:00 rest
10-07 Seagrave Drills ??? 6x200m @ :37 ??? 2:30 rest
10-08 Seagrave Drills ??? 3x4xSun Devil Hill runs ??? [Sprint up/Walk down-under 6:00 per set] ??? 4:00 rest

10-11 Seagrave Drills ??? 10x10m starts; 3x4x40m sled pulls
10-12 Seagrave Drills ??? 2×500 @ 400 PR +:18 at the ¼ – 12:00 rest
10-13 Seagrave Drills ??? 3x5xSun Devil Hill runs ??? [Sprint up/Walk down ??? under 6:00 per set] ??? 4:00 rest
10-14 Seagrave Drills ??? 6×200 @ :36 ??? 2:30 rest
10-15 Seagrave Drills ??? 3x5xSun Devil Hill runs ??? [Sprint up/Walk down ??? under 6:00 per set] ??? 4:00 rest

10-18 Seagrave Drills ??? 10x10m starts; 3x4x40m sled pulls
10-19 Seagrave Drills ??? 2×500 @ 400 PR +:16 at the ¼ – 15:00 rest
10-20 Seagrave Drills ??? 3x6xSun Devil Hill runs ??? [Sprint up/Walk down ??? under 6:00 per set] ??? 4:00 rest
10-21 Seagrave Drills ??? 7×200 @ :35 ??? 2:30 rest
10-22 Seagrave Drills ??? 3x5xSun Devil Hill runs ??? [Sprint up/Walk down ??? under 6:00 per set] ??? 4:00 rest

10-25 Seagrave Drills ??? 10x10m starts; 2x4x40m sleds
10-26 Seagrave Drills ??? 2×500 @ 400 PR +:15 at the ¼ – 15:00 rest
10-27 Seagrave Drills ??? 3x6xSun Devil Hill runs ??? [Sprint up/Walk down ??? under 6:00 per set] ??? 4:00 rest
10-28 Seagrave Drills ??? 7×200 @ :34 ??? 2:30 rest
10-29 Seagrave Drills ??? 3x6xSun Devil Hill runs ??? [Sprint up/Walk down ??? under 6:00 per set] ??? 4:00 rest

11-01 Seagrave Drills ??? 10x10m starts; 2x6x40m sleds
11-02 Seagrave Drills ??? 2×500 @ 400 PR +:16 at the ¼ – 12:00 rest
11-03 Seagrave Drills ??? 3x6xSun Devil Hill runs [Sprint up/Walk down ??? under 5:30 per set] ??? 4:00 rest
11-04 Seagrave Drills ??? 7×200 @ :33 ??? 2:30 rest
11-05 Seagrave Drills ??? 3x5xSun Devil Hill runs ??? [Sprint up/Walk down ??? under 6:00 per set] ??? 4:00 rest

11-08 Seagrave Drills ??? 10x20m starts; 1x6x40m sleds
11-09 Seagrave Drills ??? 6×200 @ :31 ??? 2:30 rest
11-10 Seagrave Drills ??? 3x6xSun Devil Hill runs [Sprint up/Walk down ??? under 5:30 per set] ??? 4:00 rest
11-11 Seagrave Drills ??? 4×300 @ :48 ??? 10:00 rest
11-12 Seagrave Drills ?????? 5x10m starts; 3x5xSun Devil Hill runs ??? [Sprint up/Walk down ??? under 6:00 per set] ??? 4:00 rest

11-15 Seagrave Drills ??? 10x20m starts; 3x5x40m sleds
11-16 Seagrave Drills ??? 4×300 @ :47 ??? 10:00 rest
11-17 Seagrave Drills ??? 3x6xSun Devil Hill runs [Sprint up/Walk down ??? under 5:30 per set] ??? 4:00 rest
11-18 Seagrave Drills ??? 6×200 @ :31 ??? 2:04 rest
11-19 Seagrave Drills ??? 5x10m starts; 3x5xSun Devil Hill runs ??? [Sprint up/Walk down ??? under 6:00 per set] ??? 4:00 rest

11-22 Seagrave Drills ??? 10x20m starts ; 3x4x40m sleds
11-23 Seagrave Drills ??? 4×300 @ :45 ??? 10:00 rest
11-24 Seagrave Drills ??? 3x5xSun Devil Hill runs [Sprint up/Walk down ??? under 5:30 per set] ??? 4:00 rest
11-25 Seagrave Drills ??? 7×200 @ :31 ??? 2:04 rest
11-26 Seagrave Drills ??? 5x10m starts; 3x5xSun Devil Hill runs [Sprint up/Walk down ??? under 5:30 per set] ??? 4:00 rest

11-29 Seagrave Drills ??? 10x20m starts ; 3x4x40m sleds
11-30 Seagrave Drills ??? 6×200 @ :30 ??? 2:00 rest
12-01 Seagrave Drills ??? 3x5xSun Devil Hill runs [Sprint up/Walk down ??? under 5:30 per set] ??? 4:00 rest
12-02 Seagrave Drills ??? 4×300 @ :45 ??? 10:00 rest
12-03 Seagrave Drills ??? 5x10m starts; 3x5xSun Devil Hill runs [Sprint up/Walk down ??? under 5:30 per set] ??? 4:00 rest

12-06 Seagrave Drills ??? 10x20m starts ; 3x4x40m sleds
12-07 Seagrave Drills ??? 6×200 @ :30 ??? 2:00 rest
12-08 Sea
grave Drills ??? 3x5xSun Devil Hill runs [Sprint up/Walk down ??? under 5:30 per set] ??? 4:00 rest
12-09 Seagrave Drills ??? 4×300 @ :48 ??? 10:00 rest
12-10 Seagrave Drills ??? 5x10m starts; 3x5xSun Devil Hill runs [Sprint up/Walk down ??? under 5:30 per set] ??? 4:00 rest

[rong]

rong on July 7, 2004 at 4:59 pm #29861

noone can argue with Lacrosse's success. It just looks to me like a ton of volume and not enough restoration. Reminds me a lot of the stuff I have seen from Baylor.

On Tuesday and Thursday I would just develop some general strength and med ball circuits, and there you can add a little light grass tempo between activities or sets. The goal with general strength is high rep/vol, low resistence to help and increase the levels of growth hormone by the endocrine system to aid in recovery from previous work.

[Todd Lane]

Todd Lane on July 7, 2004 at 7:21 pm #29862

This is a cool discussion.

My thoughts are:

*that there should be at least one day of unresisted acceleration development

*some days with resistance may be better served to finish with some unresisted runs

*plyo and multi throws should be add

*there needs to be some conversion work occuring towards the end of the cycle (see above). contrasts would be a bleed into it.

*think of yourself as training like a football wide receiver or running back. if done correctly the 300's, 400's, 500's would not occur in their program.
you are now 30 meter specialist, 200,300, 400, etc would be similar to sending 400 meter runners out for 5 mile runs.

good luck. i now have an interest in these two sports. nehemiah and hershel walker are two that pursued the bobsled.