There seems to be a good amount of benefits to writing down my experiences with training somewhere in order to keep good records and create good plans from them.
This individual topic will cover the 5 Weeks prior to Junior Year High-School track season as well as training going up to my Senior Year season. This will encompass most of summer and everyday leading up to late February in 2014.
Things you should know:
1. I am not a purist. Some of the techniques I implement may be driven by my own training experience and what I think works for my body. This may come off to you as bro-science or anecdotal. That being said…
2. I have my own philosophy. I don’t subscribe to any one set of rules or philosophy from any one coach. I take what I understand and find conducive with other methods and implement them fittingly. I’m always open to other methods and how they can fit into my program.
3. I NEVER leave a stone unturned. To me it seems as though modern sprinters focus solely on their strengths and what “worked” and apply the rules of diminishing returns to whatever method they seem worked. Some coaches may say that the hip flexion in turnover is key to sprinting; some day its the punch applied to the ground. Instead of subscribing to one idea I will focus on both equally. Having said that…
4. I train in ALL areas. I don’t forgo strength training to focus on plyometrics or vice versa. I will vary the usage of each training variable depending on what needs improvement but no part of the overall training plan will be left behind.
5. I have an open mind. Though my methods may come off as stubborn, I am always open to new ideas and education is the key to my success. I believe with enough conclusive evidence I will mold my philosophy to shape what I have tried and have found with certainty works for myself.
Now that you know a little bit about how I approach my training, here is a basic overview of the kind of work I do. Here are my thoughts on each topic.
Strength Training: One cannot expect to see significant gains from solely working in one area of strength training. Throughout the training year I train max strength, explosive strength (olympic lifts) and other training methods such as using Barbell Resistance Bands to improve power production through the range of motion (ROM) of the movement. Through my structure of periodization, I create a basis of maximum strength and as the season progresses begin to implement more elastic focused lifts as well as explosive lifts. Eventually getting closer to season in which the movements serve a purpose to overload a very specific portion of the ROM in order to create formidable focused strength in certain parts of the sprint technique model. Gains in strength can be made very fast (especially at my age) and a lot of focus goes into this factor.
Sprint Training: The Focus of sprint training to me is first to cement the technical model of sprinting into the athlete. The conventional periodization model calls for technical focus early in the training season staying at low intensity, high volume for every type of training. I don’t believe that it is possible to improve drastically by not implementing max velocity sprinting throughout the year as the model is best expressed this way and also keeps the muscles tuned and used to the movements of such sprinting. Therefore I periodize most of my training variables in the Conjugated Sequencing model. Each week serving a different purpose as well as allowing for micro-progression and constant stimulation throughout the training periods. These weeks are sequenced within a four week block. Each week corresponding to one in the next training block will see small increases in volume, intensity and exercise. This model serves to create a constantly improving sprint athlete. Though the week to week improvements aren’t drastic, the model allows for an overall improvement in all areas of sprint training which just cannot be addressed in the conventional model in which some areas may be forgone in the sake of time and accumulated fatigue.
Plyometric Training: Plyometrics is a very important supplement to sound strength training and sprint training. Plyometrics is proven to help sprint performance and obviously so. My implementation of plyometrics is as its own workout working on movements that can mimic certain components of the mechanical sprint model and bring an extra push to it. In my mind I envision a strong muscle as a it would be represented as a simple clay shape. The clay muscle has its shape and its strength but this strength is very one-dimensional and has not completely been turned into functional strength. I see plyometrics and specialized sprint drills as carving carve striations into that muscle making it a functional, tapered and more athletic muscle, fit for sprinting. This is how I see plyometrics, simply a way to convert maximum strength into something more applicable to sprinting and add a little extra to the bottom line.
Theses are purely the basics and the rest will be discussed further on.
Now for the part that may shock you: My bio, my times and my goals
I will lay it out simply and let you digest it.
(2010, 2011, 2012)
100m: 13.56 – 12.40 – 11.75
200m: 28.68 – 25.87 – 24.33
Junior Year Goals (2013)
Senior Year Goals (2014 – Summer)
Lets make it happen.