Posted In: Sprints
day 1 : accel. work + power cleans
day 2 : max.V + squats/jump squats
Would that type of thing work? I have problems doing squats after cleans, and given my schedule, it would be more effective to train like that ^^ for me sometimes. Effective or no?
My opinion: yes this could work with a couple of provisions, perhaps:
It depends a bit on what is on either side of those two days, i.e. coming and going [general rule of thumb, I am sure you know, is to do little in “isolation”, each day is effected by the immediate past and affects the immediate future etc., closer whatever it is, the more affect]
…as long as you don’t go all “scooters” with the volumes, since in a way what you have done is taken what could be a single day [individual preference or plan] and split it into two…it solves the issue you state and will/should also allow the intensity of both days to be kept as high as it should, given what the sessions are…and don’t forget, depending on the exact time of day the training is/has to be done and if you find a session particularly difficult you may “gain” a bit [say one session from 2:30 to 4:30 and the next was from 6:00 to 8:00; of course you could suffer a bit of a loss of time too…]
I did this last year for the indoor season and looking back now, i don’t think it worked at all for me…It’s very hard so be careful.
Im planning on doing this;
Tomorrow;
Drills
Hurdle drils
Plyos
Max Velocity sessionWednesday;
Strength and Conditioning – Deadlifts, C and Js, Squats, Bench Press etc etc
Thursday;
Drills
Hurdle drils
Plyos
Blocks/Acceleration session
That seems ok. Single sessions like that usually take 24 hours and not 48 hours for recovey…I would def take Friday for light tempo and Saturday for rest though.
[quote author="Irish100m" date="1262064272"]Im planning on doing this;
Tomorrow;
Drills
Hurdle drils
Plyos
Max Velocity sessionWednesday;
Strength and Conditioning – Deadlifts, C and Js, Squats, Bench Press etc etc
Thursday;
Drills
Hurdle drils
Plyos
Blocks/Acceleration session
That seems ok. Single sessions like that usually take 24 hours and not 48 hours for recovey…I would def take Friday for light tempo and Saturday for rest though.[/quote]
Well Friday is new years day so i doubt any training will be done! I’d then do a double session saturday and nothing on sunday before a fresh start on monday. Finally the holidays will be over and i can get back into normal routine!
Should work fine! Short term almost anything goes…so you’ll be ok.
I think it works, given enough recovery/tech days in between.
I did this last year for the indoor season and looking back now, i don’t think it worked at all for me…It’s very hard so be careful.
Ok this is more of a temporary/occasional set up, not something Im going to stick with generally.
But also I’ve found in the past having to run 2/3 day meets in a span of 3 weeks, that by the third meet, Im always in peak shape in terms of max.V/general speed. IT seems back to back days of pure high int. has shown itself to be good for me.
But perhaps when squats/cleans are added in… dunno
IT seems back to back days of pure high int. has shown itself to be good for me.
But perhaps when squats/cleans are added in… dunno
Those are perhaps the two most important lines of this discussion…you have some history (or else you would not have made the first statement) and the “added”.
You originally put in some quite simple days or sessions (I assume the original post was not entirely complete) but those seem to have “grown”. No offense, and as a coach I am horribly guilty of this from time to time as well but this, “add some more” IS often when the sessions begin to not go so well…maybe off topic but I have found the best way to get through this season, in terms of training, is to not add and add and add because you see days coming with no facilities etc. or feel you have “missed”.
[quote]IT seems back to back days of pure high int. has shown itself to be good for me.
But perhaps when squats/cleans are added in… dunno
Those are perhaps the two most important lines of this discussion…you have some history (or else you would not have made the first statement) and the “added”.
You originally put in some quite simple days or sessions (I assume the original post was not entirely complete) but those seem to have “grown”. No offense, and as a coach I am horribly guilty of this from time to time as well but this, “add some more” IS often when the sessions begin to not go so well…maybe off topic but I have found the best way to get through this season, in terms of training, is to not add and add and add because you see days coming with no facilities etc. or feel you have “missed”.[/quote]
I agree about the “missed” feeling, get it all the time lol…
an accel. session would look something like
3x15m
4x25m
1x30m
clapping push ups
then 2 warm up sets of cleans + 4×3 or 5×2 workout sets
2 sets of pull ups
Max.V day:
4-5x FEF (25/20/15)
squats 3 warm up sets/5 workout sets
jump squats 3×4 with 30% 1RM
Is the FEF (fast, easy, fast)?
Becuase if so, that’s back to back acceleration days…
If that it is a temporary set up it should work just fine. I have done something like that occasionally with some of the guys I train with to simulate the two intense days of the decathlon and I normally have to do a setup like that around the holidays due to facility hours. I find it works best to take an easy recovery day after the hard two days then do a tempo day and you should recover fine.
Is the FEF (fast, easy, fast)?
Becuase if so, that’s back to back acceleration days…
Ya you’re right, although when I do my FEF, the acceleration portion is sub max, so basically it becomes more of a full speed flying sprint in the final segment.
I feel like I reach a higher max.V when I do it that way vs. flying sprints, becaus with flying sprints, I have a problem with the acceleration zone part, cant get up to optimal speed before the fly zone.
Training like that has never worked for me…(two intense days in a row)…at least from personal experience my second intense day in a row always sucked for me…My hamstring muscles are usually fatigued from the previous day of sprinting fast & hard. I personally do anaerobic-endurance (like i.e. 150/200 repeats) work on the second day, but that’s just what has worked for me.
Training like that has never worked for me…(two intense days in a row)…at least from personal experience my second intense day in a row always sucked for me…My hamstring muscles are usually fatigued from the previous day of sprinting fast & hard. I personally do anaerobic-endurance (like i.e. 150/200 repeats) work on the second day, but that’s just what has worked for me.
well for me today, my max.V was very good on day two, I got some really good throws in as well. Day 1, the accel. work was okay, the cleans however were really bad, added in a couple sets of clean pulls after.
Squats today after day 2, not very good… 355×3-5 down to 345×3 struggling.
