[lanceam24]

lanceam24 on June 11, 2007 at 7:29 am #13133

i will mainly be working on getting on faster and stronger this summer. i plan to lift monday, wed, and fri. also on these days i will do my speed work. i was originally going to do 60 meter sprints and 150s. but to get faster, should i do mainly short accelerations like 30-50 meters each? which one would benefit me more for next indoor season?

[utfootball4]

utfootball4 on June 11, 2007 at 8:12 am #65220

depends on what your strength training program look like, but i would probably keep the distances short 10-60m.

[lanceam24]

lanceam24 on June 11, 2007 at 8:27 am #65221

for strength training i will probably  squat and snatch 3 days a week, i will do other things like core stuff and upper body on these days also. tuesdays and thursdays will be for bounding and plyos

[hscoach]

hscoach on June 11, 2007 at 9:21 pm #65222

you lift m-w-f and conduct a plyo/bound session on t-r? how do you feel on your bounding days? i would think you would be a little taxed from the lifting session. what if you put all your intense training on m-w-f and do some gs/circuit and/or recovery tempo on t and r? just a thought. i am interested to see what you come up with because i have a couple horizontal jumpers that want to improve their strength (especially elastic stength) this summer and we are working on putting together a program.

[utfootball4]

utfootball4 on June 11, 2007 at 9:35 pm #65223

you lift m-w-f and conduct a plyo/bound session on t-r? how do you feel on your bounding days? i would think you would be a little taxed from the lifting session. what if you put all your intense training on m-w-f and do some gs/circuit and/or recovery tempo on t and r? just a thought. i am interested to see what you come up with because i have a couple horizontal jumpers that want to improve their strength (especially elastic stength) this summer and we are working on putting together a program.

what do u have for them?

[mortac8]

mortac8 on June 11, 2007 at 10:37 pm #65224

you lift m-w-f and conduct a plyo/bound session on t-r? how do you feel on your bounding days? i would think you would be a little taxed from the lifting session. what if you put all your intense training on m-w-f and do some gs/circuit and/or recovery tempo on t and r? just a thought. i am interested to see what you come up with because i have a couple horizontal jumpers that want to improve their strength (especially elastic stength) this summer and we are working on putting together a program.

Some people will jump great after a day of moderate vol sprints & weights but if you try to repeat that sequence too frequently they may end up in an overreached state.  That's just one reason I wish people wouldn't plan their attempts at domination around the weekly calendar.

[lanceam24]

lanceam24 on June 11, 2007 at 11:13 pm #65225

i figure if i keep the bounding somewhat light on tuesdays and thursdays i should feel alright. during last season, i did the same type of workout with weights and bounding and i had some minor shin splints but i wont b doing as much bounding. mainly, i am trying to lift to get stronger, run to get faster, and bound to help with technique. im just having a little trouble organizing all of them in my training

[lanceam24]

lanceam24 on June 12, 2007 at 3:27 am #65226

ok so what about:

monday- acc runs, weights

tuesday- jumping technique drills (run run jump, skip for height/distance, low/high gallop) general strength

wednesday- acc runs, weights

thursday- bounding, jump technique drills, general strength

friday- acc runs, weights

sorry, this was my first year of college and i dont really understand all of this and that and how to make a program up. i went to a smaller D1 school and our training wasnt very complex
                         

[hscoach]

hscoach on June 12, 2007 at 7:12 am #65227

lance:

m-plyos, accels and weights
t-circuits and gs
w-active recovery
r-bounding, fly-ins (20m reps full recovery) or build-float-sprint (30m-15m-15m) and weights
f- ext tempo (grass runs …. 10x100m @ 70% w/ 45" recovery b/w reps)

if that is not enough hard/intense days then maybe this would work:

m-bounding, fly-ins and weights
t-circuits and gs
w-accels and weights
r-ext tempo
f-plyo's, build-float-sprint and weights

have some fun with your summer training and don't do too much too soon.

[lanceam24]

lanceam24 on June 12, 2007 at 8:09 am #65228

i think i'll try with the second one for now. i have two questions for this though. what exactly are circuits? and what exactly does general strength do? we did it last season and my coach told me it was just to get the kinks and soreness out…

[hscoach]

hscoach on June 12, 2007 at 10:46 am #65229

do a search under strength and conditioning and you will find plenty of sample circuits (danimal's is kick butt). as for general strength – i think the circuits will include "gs" type of work. think of the gs and circuits as a way for you to improve your "work capacity". they should prepare you to tackle difficult training sessions and build confidence in your overall fitness level.