[400stud]

400stud on September 7, 2003 at 10:10 am #8576

Attn: Anyone well rehearsed in the theory of vertical integration. This is one thing that I have heard CF is known for highly praising as I am sure other coaches use this theory as well. The only problem is that I don't have funds to get CFTS so I don't really have a way to study it like I would like to, so I need help.

As I understand it, the whole theory basically states that two integral components cannot be emphasized at the same time at any give point throughout a macrocycle (ex: Specific Endurance and MaxV at the same time). Please tell me I have it right…

Anyways, if that is it then I am confused as to how to apply this to my program for this season. I thought you could basically work on everything at the same time (endurance and speed) and just change from one to another form of each as the season progresses (acc. dev. to maxV…general endurance to SE). Now, I know different.

Here is what I was thinking, and it is very rough, so please help me figure this out. For now I will be running (or at least trying to…heat is killer) 3x a week as I am trying to get a job just to keep in shape and to avoid losing too much speed. GS 2 days and speed work variations the 3rd (grass sprints or something like that).

Now, my thoughts…

I have an 8-meso season coming up. I start training seriously (6x a week) in the 1st week of Dec. and my season will hopefully end in July, but if not, it will end in June. Now my setup…

Meso 1 – General Conditioning

Micro:
Monday – Acc. Dev.
Tuesday/Thursday – Ext. Tempo
Wednesday – Int. Tempo
Friday – Triples
Saturday/Sunday – Off

I am just trying to get in shape here and get myself ready for the season. The acc. dev. is there because I will be running prior to this so I can start with speed work.

Meso 2 – Specific Conditioning

Micro:
Monday – Acc. Dev.
Tuesday/Thursday – Ext. Tempo
Wednesday – Split Runs
Friday – Hills (GS and sprints)
Saturday – Ext. warmup and strides

Here I am starting to get more specific as I am now incorporating Split Runs which serve as a SE type workout and acc. dev. distances are going to get longer. The emphasis here is more on endurance, I guess.

Meso 3 – General Endurance

Micro:
Monday – MaxV
Tuesday/Thursday – Ext. Tempo
Wednesday – Split Runs
Friday – ?????
Saturday – Running A's and Overdistance Ext. Tempo

The emphasis here is on developing specific endurance qualities while progressing with speed to work on MaxV. This is the start of my SPP. I'm confused as to what to do on Friday. Help???

Meso 4 – Speed/MaxV

Micro:
Monday – MaxV
Tuesday/Thursday – Ext. Tempo
Wednesday – SE2
Friday – Short Speed (30-80m reps)
Saturday – Running A's and Overdistance Ext. Tempo

Here I am working on my absolute speed (acc. and maxV). I am trying to build most of my speed through this phase. I am starting to incorporate SE2 to help with pure speed endurance to come next meso.

Meso 5 – MaxV

Micro:
Monday – MaxV
Tuesday/Thursday – Ext. Tempo
Wednesday – Speed Endurance
Friday – MaxV and/or Short Speed
Saturday – Ext. warmup and Hurdle Mobility

This phase I am working on pure maxV and speed endurance. This phase starts my Pre-Comp. phase so some of my Speed End. days will be meets. I am thinking I will get my greatest gains in my 200m through this phase.

Meso 6 – Specific Endurance

Micro:
Monday – MaxV
Tuesday/Thursday – Ext. Tempo
Wednesday – SE1
Friday – Short Speed
Saturday – SE2

This phase is to build up everything at one time, in a sense. I am trying to maintain speed throughout this phase while building up my specific endurance needed for the 400m. I think this is the phase where I will qualify for the Youth Nationals as my greatest gains in the 400m as far as most time cut off will probably be ma
de through this phase. This is a key phase as it sets me up for the key competitons.

Meso 7 – Maintenance

Micro:
Monday – MaxV
Tuesday/Thursday – Ext. Tempo
Wednesday – SE1
Friday – Short Speed and/or MaxV
Saturday – Ext. Warmup and Hurdle Mobility

the next micro (rotating):
Monday/Friday – Speed Endurance
Tuesday/Thursday – Ext. Tempo
Wednesday – MaxV
Saturday – Same

This phase is to help me maintain everything I gained and get me through the summer meets (State JO's, GCSG, and possibly Regional JO's). I think it is obvious the purpose of this phase.

Meso 8 – Peak

This is a taper phase that I will worry about later on since I won't know my needs and whatnot until then.

This is what I have so far. I'm a bit confused and I need a lot of help. I have a couple of months to work on this but I would like to get started now so I won't have to rush at the last minute.

I lift 3x a week on Mon./Wed./Fri. (CNS days) and plyos will be added 2x a week starting with Meso 2 or 3 depending on if I'm ready or not. My weights doesn't follow any specific meso/phase setup, it just helps gain strength throughout and when the peak comes, then more adjustments are made.

I am hoping any of you can help me out. Please. Thanks and sorry for the long post.

-400Stud

[Carl Valle]

Carl Valle on September 7, 2003 at 10:12 pm #22178

I know that Vertical Integration has helped set 24 world records in swimming and track and field. You would be surprised who is doing it.

[400stud]

400stud on September 8, 2003 at 12:37 am #22179

But am I doing it right?

[pete]

pete on September 8, 2003 at 2:07 am #22180

400stud,
I think its more cycling speed and the other components than not being able to develop two aspects of speed at one time. For instane, you can't do hypertrophy well while doing lots of very hard short speed work because you won't have the energy to do the weightroom volume, the same with max strength because you won't have the energy to do the weightroom intensity. And obviously in the reverse way if you want to focus on speed you can't be going super hard in the weightroom. So this could be a problem, but we can't tell because you haven't given the details on the weights program.

On that question Friday you could do acceleration development.

[400stud]

400stud on September 8, 2003 at 2:35 am #22181

I can't give details on the weights program because it is not my own created one to give out.

What I can tell you is that it is low reps, moderate sets with long rests and it is not hard, but very effective. I, with the addition of core work as well, have seen great jumps in my maxes with the program.

Put it this way, the way it is setup, I can do the weights program BEFORE running, as I have done before, and still run fast as all heck on the track. It's not hard, but effective.

Think "less is more".

[pete]

pete on September 8, 2003 at 7:01 am #22182

So then I think your approach differs a bit from vertical integration from a weights perspective. So you might find you need to introduce plyos as a fairly major element to prevent stagnation. SE I or 2 could also probably be seen as supplementary work in some ways.

[400stud]

400stud on September 8, 2003 at 8:04 am #22183

How would it be supplementary in ways (SE)?

My weights program is almost like a permanent max strength phase because of the setup. Again, hard to explain w/o giving out too many details.

But, how would you suggest setting things up?

[pete]

pete on September 9, 2003 at 2:19 am #22184

I guess SE 1 or 2 can be used as a supplement because its more of a general training method, since its not at or super close to maximum speed. Intensive tempo might also be a general component in this way. I'm not sure how I would set things up with the plyos and SE being supplemental since I tend to use the max strength as my main supplement and base everything around that. But I think the point is that your reducing the speed work for added plyos, SE, or intensive tempo (with the SE and intensive tempo being used as a way to increase general strengh, recruit more motor units, build work capacity, etc in a more specific way then weights, but not quite as specific as a 60m for instance) at one time and then doing lots of speed at another time. Everything will have to be somewhat reduced at all times because the weights will be taking some energy out, although I don't know exactly how much because you can't tell.

I set up my phases based on supplemental max strength phases not because its necessarily better (I'm not knowledgeable enough to even argue about that), but because its what I know a bit more about, what I'm writing here is just conjecture on my part from trying to tie up the bits and pieces I've heard about Tellez's program and others that work it this way.

[400stud]

400stud on September 9, 2003 at 3:44 am #22185

The weights don't take anything out of me, really. That's the thing. I'm not going around the weights, but rather, building the running and keeping the weights the way he has me doing them because the only time he really alters anything intensity wise, is towards the peak…1x a year. Other than that, everything stays pretty constant, just changing weights, and occasionally altering sets/reps.

So, are you saying that endurance and speed can be developed at one time, but volumes need to be adjusted in order to maintain proper growth in each area? Like, one phase develop speed, one endurance, something like that?

[pete]

pete on September 9, 2003 at 4:54 am #22186

[i]Originally posted by 400Stud[/i]
So, are you saying that endurance and speed can be developed at one time, but volumes need to be adjusted in order to maintain proper growth in each area? Like, one phase develop speed, one endurance, something like that?

No, I'm saying that while it could and probably will work out like that, as I understand it the idea behind vertical integration does not have to do with that, but instead cycling sprinting and your major supplement of choice, be it MS weights or plyos/intensive tempo/SE 1 or 2.

[400stud]

400stud on September 9, 2003 at 5:06 am #22187

Can you give an example of what you mean by cycling each? Thanks.

[Mike Young]

Mike Young on September 9, 2003 at 11:44 am #22188

I don't think you can really have a true vertical integration if the weights stay as "max strength" all year for the very reason Pete pointed out. I actually think the weight room is the number 1 determinant of a peak and if it stays the same all year long, you might see good gains in strength you probably wouldn't peak how you wanted to on the track.

ELITETRACK Founder

[400stud]

400stud on September 9, 2003 at 6:50 pm #22189

How do you think Allyson did it then? I'm using her program and being trained by her coach.

BTW – she was setup to peak at Nationals and not Worlds…hence, the bad time and placing.

[Mike Young]

Mike Young on September 9, 2003 at 9:23 pm #22190

[i]Originally posted by 400Stud[/i]
How do you think Allyson did it then? I'm using her program and being trained by her coach.

BTW – she was setup to peak at Nationals and not Worlds…hence, the bad time and placing.

There was enough time between Nationals and Worlds (over 2 months) that one should be able to peak for both. Also, look at when she ran her fastest time of the year (very early, over 2 months before Nationals; btw- I'm aware it was altitude aided) and when she ran her slowest (end of season as far as I know). She's obviously getting things done and I'm not going to question her coaches one iota since I'm not familiar with what they're doing and her drop off may be due to her youth or other factors. They're obviously doing some things right because she's running extremely fast at a very young age, but to suggest her peak was on seems like you're seeing what you want to see and not the reality of the situation. Having said that, I can't say I've followed her whole season all that closely ….perhaps you could tell me otherwise.

ELITETRACK Founder

[400stud]

400stud on September 9, 2003 at 11:34 pm #22191

I forgot about her 22.11 time. But (and I meant I'm being trained by her weights coach…running is mine), he said her weights were set to peak for Nationals. However, I do see where you are coming from.

Now, is there anyway, if I stick with my weights program, that I can maneuver things around to avoid an early peak since I want to peak in July?

[400stud]

400stud on September 11, 2003 at 11:52 pm #22192

I got an idea the other day for a setup. Here is what I was thinking…

Nov/Dec. – GPP (8 weeks). Int. Tempo and Acc. Dev. along with hills and high amounts of Ext. Tempo. Focus on general conditioning and the "basics" of speed.

Jan-Mar. – SPP (12 weeks). First 8 weeks is split runs and then the last meso is SE2. Acc. Dev. turns into maxV 2x a week and maybe a hills session once every 2-3 weeks instead of the 2nd maxV day. Ext. Tempo volume will probably peak here—haven't decided yet.

April/May – Pre-Comp. (8 weeks). SE1 and Short Speed development (30-60m reps). Ext. Tempo volume goes down and every week changes between 1x Short Speed and 2x SE1 followed the next week by 2x Short Speed and 1x SE1 (or maybe pure speed endurance?…thoughts?).

June/July – Comp./Peak (6-8 weeks). Kind of like maintenance with short speed and pure speed endurance every week. Again exchanging b/t 2x one and 1x the other, etc. etc. Taper will probably be 10-14 days…I don't know what is best. Help?

Plyos will probably be incorporated the 2nd meso of GPP and strength endurance will probably begin during SPP and last the whole phase and then probably be eliminated afterwards. I might throw in some short and long bounds, but haven't decided where. I might lower the volume of a MaxV day during SPP and throw them in there. They won't be used after the 1st meso of Pre-Comp.

How does this look to you guys? Thanks for your help.

[Mike Young]

Mike Young on September 13, 2003 at 9:48 pm #22193

I like that. Here are some random thoughts:

[*]Throw in some pure speed endurance at the end of precomp.
[*]Meets should take care of some of the speed endurance or speed (depending on what you run) during the comp phase.
[*]If you're going to use plyos during GPP make sure they are very little low level.
[*]I'd keep plyo volume relatively low since I don't think it's a super important factor for 400m runners. Having said that, plyos could potentially be the additional factor you'll need to peak properly given the way you're setting up your weight lifting. Be careful with matching up intensities and jump types appropriately and I think using plyos for this purpose could work out great.
[*]Long bounds might be a nice complement to MaxV during SPP or even Precomp. Just be sure to lower volumes accordingly.
[*]Add in some general strength exercises, this could also help to regulate your physical condition and help you peak when you want.

ELITETRACK Founder

[400stud]

400stud on September 14, 2003 at 2:22 am #22194

Thanks, mike.

I was talking to some other people online, and they said to do this…

Int. Tempo for 2-3 weeks, then Split Runs for 6-8 weeks, and then start with SE runs and change accordingly. How's that sound? So, pure Speed End. would probably be thrown in at the end of Pre-Comp. like you said.

What kind of GS would you want me to do? I do GS on hill days up the hills and such, but what kind of weightroom stuff, if any? I like BW exercises like pushups, pullups, dips, etc. (but dips hurt my shoulders). Suggestions?

I didn't plan on going bananas with plyos since I see them as a "luxury" item for 400m runners…something they can do to get better, but not really necessary. They are more for a change of pace…hence, the term "luxury item". How would you setup the plyos…like any specific suggestions?

I will be rotating at meets b/t 100/200 and 200/400. I don't think I'll do 100/400 because that is just weird, but I might. Both are probably SE more than speed right?

Thanks for all the help, mike. I appreciate it.

[Mike Young]

Mike Young on September 15, 2003 at 2:19 am #22195

[i]Originally posted by 400Stud[/i]
Int. Tempo for 2-3 weeks, then Split Runs for 6-8 weeks, and then start with SE runs and change accordingly. How's that sound? So, pure Speed End. would probably be thrown in at the end of Pre-Comp. like you said.

Sounds good.

What kind of GS would you want me to do? I do GS on hill days up the hills and such, but what kind of weightroom stuff, if any? I like BW exercises like pushups, pullups, dips, etc. (but dips hurt my shoulders). Suggestions?

Vary you're body weight exercises to include variants of all the exercises you suggested and then add in other exercises to target postural muscles, stabilizers, etc. There are thousands of potential general strength exercises and I don't think you have to or should just stick to the normal "gym class" calistenics like bw squats, pushups, etc. Another thing you can do is vary the tempo which you perform the GS and also the volume. Also not all GS exercises load equally. For example, a pushup with your body inclined would be very easy but a 1 arm pushup or a clap pushup would be much more difficult and provide a very different stimulus. You can use the intensity of various exercises to help you peak also. Finally consider using a medicine ball or various walking and pulling exercises with a sled for GS .

I didn't plan on going bananas with plyos since I see them as a "luxury" item for 400m runners…something they can do to get better, but not really necessary. They are more for a change of pace…hence, the term "luxury item". How would you setup the plyos…like any specific suggestions?

Start with low level jumping exercises and change emphasis throughout the year depending on your training goals. There was a nice thread not too long ago about plyo and jump themes that might help.

I will be rotating at meets b/t 100/200 and 200/400. I don't think I'll do 100/400 because that is just weird, but I might. Both are probably SE more than speed right?

I think that speed is the primary determinant of success in the 100m and maybe even the 200m. Obviously, both of them stress both speed and speed endurance so maybe instead of pushing the envelope and counting them for one training day you could count them for both a speed and a speed endurance day. This would be especially good later in the season when you want to stay fresh and lower the volumes you're doing at really high intensities.
[/quote]

ELITETRACK Founder

[400stud]

400stud on September 15, 2003 at 3:48 am #22196

Thanks mike. Could you give me some ideas on how to progress as far as GS work is concerned, and maybe give an idea workout?