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    You are at:Home»Forums»Event Specific Discussion»Sprints»training program

    training program

    Posted In: Sprints

        • Participant
          lift4speed on September 11, 2008 at 8:34 am #14844

          Hey, im all new to this and ive been looking at all of this forum but i just cant seem to put it all together. So i was wondering if anyone can help me? I am currently running XC and in november i will start some sort of program. Im am looking to mainly improve my 400 but the 100/200 would be awesome too. So if any one can shoot me up a training program to do, i would really appreciate it.

          info about me: 5’7 135
          100-11.6
          200-24.0
          400-53.6

          goals:
          11.3
          23.0
          50.5 Im really working for this one!!!

        • Participant
          Danny Tutskey on September 12, 2008 at 6:56 am #72288

          It really doesn’t work that way, you need to read through the forums to help you understand what you want out of program learn to design your own. I would suggest reading through the FAQ’s, journals, etc. It is very informative and can you help you to lay a foundation that you can present and everyone will comment as needed.

        • Participant
          lift4speed on September 12, 2008 at 11:41 am #72295

          ok so would this be a good training program

          Monday:
          1. Warm‑up: 800m

          2. Flexibility exercises

          3. 2 x 600 Speed 60 sec. 400/ rest 15 minutes

          4. 3 x 300 Speed 50 sec./rest 1 minute

          5. 3 x 300 Speed 40 sec./rest 5 minutes

          6. Cool down: 800m

          7. Weights

          Tuesday 1 . Warm‑up: 800m

          2. Flexibility exercises

          3. 5 x 150 build ups (50 hard, 50 relax, 50 hard)

          5. Cool down: 800m

          6. Weights

          Wednesday 1. Warm‑up: 800m

          2. Flexibility exercises

          3. 4 x 350 (Event Run) Speed 49 sec/Rest 10 minutes

          (50 fast‑‑1 50 relaxed, 200 time 28 seconds‑‑l 00

          picked up fast‑dast 50 steady and keeping good form)

          4. 3 x 200 Speed 30‑29‑28 sec/Rest 3 minutes

          5. Cool down: 800m

          6. Weights

          Thursday 1 . Warm‑up: 800m

          2. Flexibility exercises

          3. 600‑400‑200‑400‑600 Speed 30 sec pace/rest 5 minutes

          4. 6 x 100 strides Speed medium/rest 1 minute

          5. Cool down: 800m

          6. Weights

          Friday 1 . Warm‑up: 1/2 mile cross country run

          2. Flexibility Exercises

          3. Short hills 3 sets of 5 or 100 in/outs

          4. Weights

          Saturday Plyometrics

          Sunday Rest

          WEIGHTS:

          Monday:
          – Snatch – 3×6
          Squat – 5×5
          Straight legged dead lift – 3×5
          1 leg alternating curls – 3×8
          Seated calf raises – 3×8
          Ab/Ad machine – 3×8

          Tuesday:
          Dumbbell bench press – 3×10
          Dumbbell military press – 3×8
          Pull downs – 3×8
          Bicep curls – 3×8
          Triceps extensions – 3×8
          Forearm curls – 3×8

          Thursday:
          Power clean “pulls” – 3×6
          Squat – 3×8
          Power Shrugs – 2×6
          Good mornings – 3×8
          Ab/Ad machine – 3×8
          Seated calf raises – 3×8

          Friday:
          Bench pull – 5×5 (Like T-Bar rows but by lying on a bench with a barbell underneath.)
          Dumbbell push press – 3×8
          Dumbbell bench press – 3×8
          Bicep curls – 3×8
          Forearm curls – 3×8

          make any comments/thoughts

        • Participant
          premium on September 13, 2008 at 3:38 pm #72319

          i think that those goals are very real…without even stepping in the wieght room….i think you can have success easily in the 100/200 by simply working on your form and start…as for the 400….i think that your speed will be able to carry you to a 51/52…get your form good, race distribution/ pacing, work on speed endurance and get your legs strong (track wise) for that last 100….im not really an expert but for the weight room i think that you can just do some general strenght training then focus on the squats/olympic lifts…depending on what part of your season your in can affect your training program ..you have to work in cycles this one example wont serve you for a whole season….you might want to include some speed work…and a real core workout….dont quote me but i believe for every .1 of your 100 should = .4 off your 400 so you should be able to go 53.6 -1.2 =52.4…

        • Participant
          lift4speed on September 16, 2008 at 6:18 am #72379

          Ok so would this be good to have 2 speed days, 3 speed endurance days, 1 plyo day, 1 rest day……What days should i do my speed work days and plyo days

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