[Danny Tutskey]

Danny Tutskey on October 12, 2003 at 11:49 pm #8638

I'm between two lifting programs. I'll explain both programs and hopefully I can get some feedback as to what I should do.

I'm a former collegiate runner from DIII and I'm still competing. My PRs are 10.30 and 21.18. I have a new coach with new workouts, lifts, diet, etc. He has competed at the USA Championships in the LJ.

These lifting workouts consist of:
DAY 1 – Bench, Tricep ext, tricep kickbacks, gastroc. raises, and tibialis raises

DAY 2 – Squats, cleans, lat pulldowns, pull ups, and hammy curls

DAY 3 – Incline Bench, Alternate DB Press, Seated Rows, Single leg gastroc raises, and Single leg tibialis raises

Day 4 – Single Leg Squats, Lunges, Bicep Curls, Single leg hammy curls, arm swings.

Substitute and or additional lifts: Squat press or quad ext on Day 2 and step ups or lunge jumps on day four (3×10-15)

That workout has a base phase, power phase, and apex phase. I would repeat this program over and over during the year.

The other lifting program is from the university that I ran at and it involves that works in 3, 4, 5 week programs then moves to another program. The lifts that are involved are:

Power Clean, Clean on 4" plate, Snatch on 4" plate, Hang Clean, Snatch, Hang Snatch, Back/Front squat, 1 legged squats, 1 1/4 back squats, paused front/back squat, Leg Press, Poloquin Press, DB Snatch. Lifts like that and then the athlete can inmplement any kind of upper body work they would like.

Which workout would give me the best opportunity to run at the highest level possible?

What I am thinking of doing is taking workouts from the 1st program and implementing the ones I think are most important for me or for a change up from what I have done with my upper body program.

[9000]

9000 on October 13, 2003 at 12:13 am #22774

to answer a general question like which is the best for me is very hard. there are allways guidelines that one can follow but each athlete is different (training age,abilities, form etc.) so your idea bout taking out and implamenting what works best for you is a good start.
the other members will probally be able to help more

[QUIKAZHELL]

QUIKAZHELL on October 13, 2003 at 2:20 am #22775

Dan,
welcome to the forum. We have spoken before on dyestat and through email.
Looking over your weight program i would most likely combine both since you said that your old program allows you to incorparate any other upper body lifts that you want. But remember what you did at your university worked great for you. So i like the old saying if it aint broke then dont fix it.
I personally do not like doing pushes and pulls on the same day but that is just me. Id like to see exactly how both these programs are periodized throughout each phase % wise. Id also like to see how it changes during the comp. phase. Id also like to see how it complements your track workouts. So if you have a chance to get into more detail im sure many minds on this forum will be able to help you further.

[Danny Tutskey]

Danny Tutskey on October 13, 2003 at 3:10 am #22776

Here are the workouts. I'll shorten this up so I don't have to type so much.
Week 1-4
15x100m Tape drills
15xDiagonals
3x5x60m Turnarounds
10×150 Ins & Outs
Circuit/Cross Training
15x30m Tape Drills and Plyometrics II

Week 5-8
15x100m Tape Drills
3x5x30m hurdle pushes & plyometrics II
20 min. tempo run
10x150m Ins & Outs
Circuit/Cross Training
15x30m Tape Drills & Plyometrics I

Week 9-12
15x100m Tape Drills
8x200m hills
15x60m Tape Drills and plyometrics I
10x150m Ins & Outs
Circuit/Cross Training
10x80m Ins and Outs & plyometrics II

Week 13-16
15x100m Tape Drills
20 Min. Tempo run
15x60m Tape Drills & plyometrics I
10x200m hills
Circuit/Cross Training
10x70m Ins and Outs & Plyometrics II

Week 17-20
15x100m Tape Drills
3x400m w/12 min. recovery
Circuit/Cross Training
15x60m Tape Drills & plyometrics II
8x200m hills
15x30m & plyometrics

Week 21-24
6x200m w/30 sec. rest & 5 min. between sets
20 min. tempo run
5x60m sleds & 5x30m sleds, then plyometrics I
4x350m w/10 min. rest
Circuit/Cross Training
10x30m & plyometrics II

Week 25-28
12x20m-40m/starts/resistance/open/weights
6x100m-150m w/walk back recovery
hurdle mobility/plyometrics I/weights
8x30m-40m/starts/flys/weights
10x50m tape drills/plyometrics II-III/weights
4x150m or 1x250m, 1x200m, 1x150m

Week 29-32
4-8x20m-40m/starts/4-5×30-50m open
6-8x150m w/walk back recovery/weights
hurdle mobility/plyometrics I/weights
4-5x20m-40m starts/4-5x30m flys/weights
10x50m tape drills/ plyometrics II-III/weights
8×100-120m or 8x55m hurdle pushes/weights

Week 33-36
6-8x10m-40m starts/4-8×50-60m sleds/4-8x100m
6x200m @23-25 sec./plyometrics III/weights
hurdle mobility/recovery/weights
5x30m starts/plyometrics I/5x30m O.S./wights
rest or 10x50m tape drills/weights
compete or 4×120-150m @13-14/16-17 sec./weights

These are Monday-Saturday Workouts and now the lifting:
Day1 Base Power Apex
Bench Press 3×10, 3×10 3×8, 3×8, 3×8 3×6, 4,3,2 and 4,3,2
Tri ext 3×12 3×12 3×10, 3×10, 3×10 3×10, 3×10, 3×10
Tri k. backs 3×12 3×12 3×10, 3×10, 3×10 3×10, 3×10, 3×10
calf raise 3×25, 3×25 4×25, 4×25, 4×25 5×20, 5×20, 5×20
tibialis raise 3×25, 3×25 4×25, 4×25, 4×25 5×20, 5×20, 5×20

DAY 2
Squat 3×10, 3×10 3×8, 3×8, 3×8 3×5, 3×5, 3×5
Cleans 3×8, 3×8 3×6, 3×6, 3×6 4,3,2 4,3,2 4,3,2
Lat. Pullup 3×10, 3×10 3×12, 3×12, 3×12 3×15, 3×15, 3×15
Lat. pulldown 3×12, 3×12 3×10, 3×10, 3×10 3×8, 3×8, 3×8
ham. curls 3×15, 3×15 3×12, 3×12, 3×12 3×10, 3×10, 3×10

DAY 3
Incline Press 3×10, 3×10 3×8, 3×8, 3×8 3×6, 3×6, 4,3,2
Alt. DB Press 3×12, 3×12 3×10, 3×10, 3×10 3×8, 3×8, 3×8
Seated Row 3×12, 3×12 3×10, 3×10, 3×10 3×8, 3×8, 3×8
S-Calf Raise 3×25, 3×25 4×25, 4×25, 4×25 5×20, 5×20, 5×20
S-Tib. Raise 3×25, 3×25 4×25, 4×25, 4×25 5×20, 5×20, 5×20

DAY 4
1 leg squat 3×12, 3×12 3×10, 3×10, 3×10 3×8, 3×8, 3×8
lunges 3×12, 3×12 3×10, 3×10, 3×10 3×8, 3×8, 3×8
Bicep Curls 3×12, 3×12 3×10, 3×10, 3×10 3×10, 3×10, 3×10
S-Ham. Curl 3×15, 3×15 3×12, 3×12, 3×12 3×10, 3×10, 3×10
Arm Swings 6×20, 6×20 5×25, 5×25, 5×25 4×30, 4×30, 4×30

This is cycled over and over throughout the year, up to the trials. I don't have the workouts from the unversity. They are posted every time the workout changes.

[Danny Tutskey]

Danny Tutskey on October 13, 2003 at 3:16 am #22777

I forgot, here are plyo workouts:
Plyo I
high knees bleachers x5, double leg hops x5, single let bleachers hops Left x3, single leg bleacher hops right x3, alternating speed bounds x4.

plyo II
single leg hops-left, single leg hops-right, hurdle hops, standing triple jump, standing, lj, single leg long jump – left, single leg long jump -right

plyo III
vertical jumps, box jumps, dorsi flex walk, heel raise walk, lateral hops, toe-raise walk

Recovery: Day 2 6-8 min. between reps and 12 min. between sets
Day 4 4-5 min. between reps
Day 6 5-8 min. between reps

[QUIKAZHELL]

QUIKAZHELL on October 13, 2003 at 3:29 am #22778

During what weeks are you in your competition phase? And during the comp phase are you still lifting 4 days a week?

Also what are tape drills, diagnols and turnarounds?

[Danny Tutskey]

Danny Tutskey on October 13, 2003 at 3:47 am #22779

10 drills are measurements that are certain distances apart going down the track for 100 meters, to work on stride length, frequency, and relaxation.
Turn arounds are… Run 60 meters, however much it takes to slowdown, you walk that back for your rest and you go again.

Diagonals are running from one corner of the football field to the other and jog across the endzone then run the other way.

My competition phase is to run fast every 2 or 3 weeks. Train through the less important races and hammer down for the big ones i.e. Northern Arizona Opener, Mt. T Invitational, Iowa State Invitational, USA Indoors, Willie Williams Classic, Texas Relays, mt. sac, sun angel classic, and modesto relays

[QUIKAZHELL]

QUIKAZHELL on October 13, 2003 at 4:50 am #22780

Am i correct in sayin the tape drills are doen at 85%, the turnarounds are done at 90-95% for a form of speed endurance and the diagnols are done 65-75% like tempo as a means of recovery? And how about the ins and outs?

What i am trying to do is get a feel for your program setup and see how it corresponds with your weight training as far as CNS stress goes.

[Danny Tutskey]

Danny Tutskey on October 13, 2003 at 5:52 am #22781

I don't work with percents. The first four weeks are not timed because it's for base. After the first 4 weeks they will have a time with them.

IN & OUTS
run 60m however long it takes you to decell is how long your walk back recovery is. 85-90%

TAPE DRILLS
They for strictly form, stride length and frequency. 80% or so.

The workouts for me start on 10-27

[400stud]

400stud on October 13, 2003 at 10:55 am #22782

I'm with Quik in that "if it ain't broke don't fix it". You gotta do what works best for you. If your college program yielded great results, keep at it. If combining the two helps you achieve the greatest gains, do that.

Your program looks pretty straight to me. You seem to have your stuff together. You know yourself better than us, so you have to do what you know your body is going to respond best with.

Sorry I can't help more :rolleyes:

[Mike Young]

Mike Young on October 14, 2003 at 10:16 am #22783

I got behind on looking at posts so I just skimmed through this one but the first thing that popped out at me was that I think your reps are very high for a short sprinter (mostly all sets are above 8). I'd save that stuff for AA, GPP, and or specific transition periods rather than doing it the majority of the macrocycle.

ELITETRACK Founder