[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