Yea, I know I literally have one of these half way down the page…But for whatever reason I felt like I needed a new clean slate log. Basically, I’m Zack and I’m a Freshman from Illinois and do the sprinting events and know way more about track than most kids my age. Anyways, I decided to re-start one of these so I can get some help/ideas with my training and stuff. School tracks starts in November so I’m on my own until then.
So without further adue…here it is.
Stats
Age:14(15 in October)
Height:5’4
Weight:120ish
Zack’s Sprint Training Log
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Member
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Member
Saturday, 9/8/12
Various skips over 60m
60m Strides
Joint Mobility
Dynamic Mobility
2x10m Accel March
20m Accel March
10m A Skip
10m Power A Skip
1 Step Start
2 Step Start(Pushup)
2x2x4 Step Start(3 Pt., 4 Pt.)
2×6 Step Start(Falling, Pushup)
3x10mJump Circuit-3xThrough
3×10 DB Deadlifts-25 Lbs
2×10 DB Military Press-15 Lbs
2×8 Calf Raises-20 Lbs
Cool DownWow. That looks like alot. Yea, as you can see right now I’m doing alot of stuff of incredibly short distance because I really just want to nail in good accel mechanics. Today, my starts sucked. I would think that this is ‘cuz I forgot my shoes…so I was just wearing socks the whole time which would throw me off. Anyway, I felt decent in the weight room. I could only use DB’s today ‘cuz the gym I was at only had a smith machine and DB’s. Yea, so that was first day on the log.
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Participant
This is just my two cents so take it for what it is worth but I watched a video you posted earlier of your start and I really think you need to focus on becoming more flexible. your seemed really stiff and at your age concentrating on flexibility will have long lasting benefits. On top of that working on flexibility will help improve your mechanics. Again take that for what it’s worth.
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Member
This is just my two cents so take it for what it is worth but I watched a video you posted earlier of your start and I really think you need to focus on becoming more flexible. your seemed really stiff and at your age concentrating on flexibility will have long lasting benefits. On top of that working on flexibility will help improve your mechanics. Again take that for what it’s worth.
Totally true. I’m really stiff in general and with this whole training thing I’ve had a lot of trouble with the little things. What would you recomend(ei. more static flex, or dynamic flex). I’m just sort of really stiff in general
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Participant
Honestly, if you took any kid of martial arts class by a teacher who knows what they are doing, then you would increase your flexibility naturally. I guess I look at it this way, (This is just my observation so someone with some kind of research on the topic may chime in and prove me wrong) you may be able to stretch a tight muscle or a loose one to nearly the same range of motion via hurdle mobility but the looser muscle or perhaps the more flexible muscle is doing so more naturally. I have seen many people include hurdle mobility to their program only to get injured. You appear to do mobility drills already but if you took a good martial arts class, you would spend half or even more on flexibility.
That being said, I am aware that flexibility does guarantee injury prevention nor is it the hidden secret to great sprinting but if it is neglected (especially static) then it causes imbalances that become evident throughout the course of the season. Most of these imbalances (tight hips, tight lower back or shoulders) are treated by the athlete as a sign to get stronger but that usually doesn’t help. Especially at your age, improving flexibility along with technique are probably more important than strength training because being able to be efficient throughout a range of motion is fundamental to good running and strength can always be added later.
Not sure if that is an answer but if I were to sum it up I would approach flexibility like any other aspect of training if I were you. I would measure results and keep it a part of your DAILY routine.
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Member
Monday, 9/10/12
Acceleration/Plyos/WeightsVarious Jumping Jacks Over 10m
Dynamic Mobility2x10m Acceleration March
2x10m Resisted Acceleration March
2x10m Power A Skip
2xResisted 3 Point Start1xPushup Start-1 Push
1xSkate Start-2 Pushes
1×3 Pt. Start-4 Pushes
1×4 Pt.Start-4 Pushes
1×4 Pt.Start-6 Pushes3x10m
Jump Circuit-2xThrough-100 Contacts
3×8 Front Squat-105 Lbs
2×8 DB Bench-20 Lbs
2×8 RDL-60 LbsCool Down
GRRRRR! Today was terrible! For whatever reason, I something was not clicking for acceleration and something was just wrong. I could not get my heel recovery right the entire session, and then I was just anoyed the entire rest of the session. 2/10
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Member
Wednesday, 9/12/12
Extensive Tempo5 Min. Bike Ride
Various Skips/Drills/Strides Over 30m
Hip Mobility12×100@70%(I forgot my timer…so I’d guess 18ish per 100 with 2 minutes between)
2xBig 10-(10 Pushups, 10 Sit Ups, 9,8,Etc.)
5 Min Bike Ride
Cool DownToday went fairly well(ei. Tempo wasn’t too painful and I wasn’t thinking about quiting track because it was so bad :)) I felt like I was able to hold pace on this a little easy and will def. move up the distance next phase(Unload week is next week).
Yesterday was rockclimibg. Usaully I go 3 days of track work a week and the rest of the days I try to do a bunch of other stuff to stay active and stuff.
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Member
Honestly, if you took any kid of martial arts class by a teacher who knows what they are doing, then you would increase your flexibility naturally. I guess I look at it this way, (This is just my observation so someone with some kind of research on the topic may chime in and prove me wrong) you may be able to stretch a tight muscle or a loose one to nearly the same range of motion via hurdle mobility but the looser muscle or perhaps the more flexible muscle is doing so more naturally. I have seen many people include hurdle mobility to their program only to get injured. You appear to do mobility drills already but if you took a good martial arts class, you would spend half or even more on flexibility.
That being said, I am aware that flexibility does guarantee injury prevention nor is it the hidden secret to great sprinting but if it is neglected (especially static) then it causes imbalances that become evident throughout the course of the season. Most of these imbalances (tight hips, tight lower back or shoulders) are treated by the athlete as a sign to get stronger but that usually doesn’t help. Especially at your age, improving flexibility along with technique are probably more important than strength training because being able to be efficient throughout a range of motion is fundamental to good running and strength can always be added later.
Not sure if that is an answer but if I were to sum it up I would approach flexibility like any other aspect of training if I were you. I would measure results and keep it a part of your DAILY routine.
I’ll probably do some sort of test next week for testing…and I don’t see martial arts being a option. I’m busy enough as it is w/ school/homework/track/band(That’s the main time killer)/rockclimbing club(Yup, I decided to do that)/whatever else comes up. I was thinking about doing some gymnastics type stuff for mobility/fun/core, does anyone know some simple excercises to start with?(Ei. Not backflips and handsrpings)
Also, I DO have a goal of being able to do the splits…
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Member
Friday, 9/14/12
Acceleration/Plyos/Weights
5xLunges to each side
5x10m Strides
Hurdle Mobility
3×6 Step Wall Drill
2×3 Point Start-1 Step
2xPushup Start-2 Step
2xHop-Hop Start-4 Steps
2×4 Point Start-6 Steps2x10m
2x20mJump Circuit-3xthrough
Weight Circuit-2xThrough
Cool DownThe session started out well..all of my starts were really good. However, when I got up to distances instead of steps, my mechanics FELL APART. Like, alot. Maybe it had to do with the wind, but whenever I’m doing starts over a distance something is just off.
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Member
Monday, 9/17/12
Acceleration/Plyos/WeightsVarious Skips Over 10m
Leg/Arm Swings
Dynamic Mobility
2x10m Accel March(One Resisted, One Not)
10m Power A Skip W/Sled1xPushup Start-1 Push
1xSkate Start-2 Pushes
1×3 Pt. Start-4 Pushes
1xDonkey Kick Start-6 Pushes1x10m
1x20m1xJump Circuit
2×8 Front Squats-110 Lbs
8xDB Bench-20 Lbs
8xRDL-60 LbsCool Down
UNLOAD WEEK. YAY(I NEEDED it)! Sort of. Today was like my best session so far on this log…which isn’t saying too much I guess. My starts all felt pretty average to good, which is a improvement over last week. 20m starts weren’t the best, and I sort of went into a kind of state where I wasn’t thinking as much as I should about the body movements, but I’m not as worried about that since I have barely done anything at that distance. Weight room was solid; I’m feeling pretty strong right now. I have a 30m test planned for Saturday, so I’m really excited for that. I feel like once I get my strength levels up from where they are right now, I’ll be ALOT faster than I’ve ever been. I’m really excitedd for this year.
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Member
Wednesday, 9/19/12
2xBig 10 Circuit
2×50 Skips
Cool DownYea, today I sort of napped through my normal workout time so that killed my planned tempo workout. Instead, I decided to think back to doing whatever felt reasonable at 9 PM. Since its an unload week, I don’t care too much about missing one tempo workout. Testing on Friday or Saturday depending on when I can get to the track.If I do it on Saturday my performance is gonna suck ’cause I have a 9 AM-3 PM marching band rehersal, but then I could go before, but then I’d have to get up super early and get someone to time. So…testing date TBD.
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Member
Saturday, 9/22/12
Various Skips/Strides Over 20m
Hip Mobility
Dynamic Mobility
10m March
10m Power A Skip
1xPushup Start-1 Push
1xSkate Start-2 Pushes
1×3 Pt Start-4 Pushes
1×4 Pt Start-6 Pushes
2x10m
2x20m
2x30m
2x30m Tes-4.3 HT PR!Ok, so first the pre test explamation.It was like forty degrees on outside and windy so I could not get warmed up and was cooling down easilly. The first few starts were all terrible and I was not moving very powerfully. Once I got to 20m, I started to move well and had one of my best accel days from then on. Now the test write up on the test…
1.)It was freezing outside. Like, flat out freezing. I could not stay warm between reps like no matter what. There was a huge crosswind outside
2.)My friend who was going to time me was 15 minutes late. This meant I had to just sit around doing build for like 20 minutes waiting for him to come.
3.)I wanted to get a video of my 2nd run for a more accurate time and so I could get some advice, but the video didn’t start ’till halfway through the rep. I didn’t have time to do another.
4.)This was at eight AM. I wasn’t fully awake, so my performance wasn’t as good.With all that being said, I still ran a PR in September, so I’m pretty happy. My transition towards maxV was good, and I’m just excited about today. I feel like this is the start of a great year.
BTW-Does anyone know any good 30m to 100m conversions. I’ve beeen looking into this and I’ve gotten anything from 11.9 to 12.9
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Participant
BTW-Does anyone know any good 30m to 100m conversions. I’ve beeen looking into this and I’ve gotten anything from 11.9 to 12.9
I’ve been using this website just to see what times I could possibly run when I test 30 meters, however I don’t believe it’s super accurate.
https://www.brianmac.co.uk/sprints/pred250.htm -
Participant
That Brian Mac conversion is extremely generous.
A lot depends on your maxV and speed endurance. Also timing methods.
A 4.3 using Freelap or similar should get you a 7.7.7.9 for 60m and 12.3-12.5 for 100. A hand-timed 4.3 (in my opinion) is worth more like 7.9-8.2 for 60 and 12.7-13.0 for 100m.
A decent way to look at it for sub-elite athletes, is that they are covering first 10m in 2.0-2.2 – then look at your 30 (if it’s 4.3), then your next 20m is going at 2.1-2.3 – which is pretty close to your top speed as a sub elite guy. Then assume you keep an average pace not too far off that for remainder of 100. But a 4.3 with freelap is substantially faster than 4.3 HT
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Member
That Brian Mac conversion is extremely generous.
A lot depends on your maxV and speed endurance. Also timing methods.
A 4.3 using Freelap or similar should get you a 7.7.7.9 for 60m and 12.3-12.5 for 100. A hand-timed 4.3 (in my opinion) is worth more like 7.9-8.2 for 60 and 12.7-13.0 for 100m.
A decent way to look at it for sub-elite athletes, is that they are covering first 10m in 2.0-2.2 – then look at your 30 (if it’s 4.3), then your next 20m is going at 2.1-2.3 – which is pretty close to your top speed as a sub elite guy. Then assume you keep an average pace not too far off that for remainder of 100. But a 4.3 with freelap is substantially faster than 4.3 HT
That’s what I would expect. As I said, I wanted to get video so I could put it into Kinoeva and find the exact time, but that didn’t work. I’m happy with a 12.7-13 in September in 40 degree weather.
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Member
Monday, 9/24/12
Various Skips Over 10m
Hip Mobility
3×6 Step Wall Drill
1xPushup Start-1 Push
1×3 Pt Start-2 Pushes
1xSkate Start-4 Pushes
2×4 Pt Start-6 Pushes2x10m
2x10m Sled3xJump Circuit
2×8 Deep Squats-95 Lbs
2×8 Incline DB Bench-15 Lbs
2×8 RDL-65 Lbs
Cool DownYesterday was pretty good. My accel mechanics seemed good, except for the sled sprints near the end, but that would be expected since it’s my first time w/ a sled this year. My only problem was I really had sort of a lack of motivation in the 2nd half. I’m really looking forward to when track practices start in November.
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Member
*Makes workout look more organized*
Wednesday, 9/26/12
WU
5 Min Easy Bike Ride
2x30m Various Skipy type stuff to bodyweight excercises
3×10 Fire Hydrates
50m Easy
Workout
6×150@25(2-3′)Strength
Max Rep Pushups-41
50 Sit Ups
“Max Rep Leg Toss”- I got through 21…then I got boreddCool Down
I’m SO tired. Todays workout like killed me. I feel like I might have planned my tempo a little bit too fast or something ‘cuz it was pretty hard. But, it went pretty well. I was pretty good with hitting the time, but I feel like I might have calculated it off my Goal PR instead of my current time, so it was close to 80% which would be WAY too fast for me with the reps/rest. Anyways, the rest went well. I’m pleased with the pushups considering I did 38 a few weeks ago and this was after a big workout. I’m feeling pretty good right now…I just want practices to start!
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Member
Friday, 9/28/12
WU
3ish min bike ride
Joint Mobility
Dynamic Mobility
2x20m Accel March, 20m A Skip, 20m Power A Skip
3x20m Builds
Workout
4x4x10m Hills W/Walk Back Rest(2’ish between sets)5xMini Jumps Circuit
WR
3×8 Front Squat@105 Lbs
2×8 Rows@55 Lbs
2×10 Hip Thrusts@25 LbsCool Down
Today was particualuary awesome. I wasn’t too focused in my WU, but the hills were as good as hills could be. I felt like I was hitting really good extension during accel and felt, well, good. WR solid.
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Participant
Keep it up dude. Love seeing you be such a student of this stuff at such a young age.
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Member
Keep it up dude. Love seeing you be such a student of this stuff at such a young age.
Will do. 🙂
Monday, 10/1/12
WU
5xLunges to each side, 5xDeep Squats
10m Easy Skips
Hurdle Mobility
2x10m Accel March, 10m Resisted A March, 10m Resisted Power A Skip
1xPushup Start-1 Push
1xResisted Start-2 Pushes
1×3 Pt.Start-4 Pushes
1xResisted Start-4 Pushes
1xRollover Start-6 Pushes
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b]Workout[/b]
2x10m, 1x20m3xJump Circuit
WR
3×6 Deep Squat-105 Lbs
2×6 DB MP-20 Lbs
2×6 RDL-70 LbsCool Down
Today was frustrating. For like every one of my sprints I could only focus on one thing and get it right, it just got annoying. All of my runs felt rushed and sloppy. I hate it when I’m doing fine one week and then the next things like this are happening. Anyway, the WR went better than normal. I’m feeling much stronger on all my lifts.
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Member
Wednesday, 10/3/12
WU
Walk 20 Min.
100m @24,22,20,18 W/Fire Hydrates and Bodyweight Excercise Betweeen RepsWorkout
4×250@75%ish-(Goal time 43-But I don’t think I touched within .5 of that once)(3-4’…but I probably went close to 5 or more on the last rep)Abs Series 7-(Crunches, R/L Sit Ups, Leg Toss, 7,6,5,etc.)
Cool Down
I hate Illinois weather. It decided to start raining right when I started training, so running in the grass became super slippery around turns. B/C of this, most of my times were a little off. Also, I forgot a water so tempo felt like some sort of sick punishment. I AM so tired from it.
Also, my new spikes came in today. I got the new Nike Zoom Ja Fly Volt edition. So cool.
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Member
Sites been down 🙁
Friday, 10/5/12
WU
Bike Ride
Mobility
Skips
2x20m BuildsWorkout
4x4x20m Hills(1′)3xJump Circuit
3×6 Front Squat@115 Lbs
2×6 DB MP-20 Lbs
2×6 Hip Thrusts-25 LBsCool Down
Monday, 10/8/12
WU
5x10m Easy
Mobility
StartsWorkout
3x10m
2x20m
1x30m3xJump Circuit
3×4 Deep Squat-120 Lbs
2×6 DB Incline-20 Lbs
2×6 RDL-75 LBsCool Down
Ok, so lately training has been going swimmingly. Friday was good, a bit cold, and my only complaint was that the total number of reps was a bit draining. Monday was better. My starts were the best they’d been to 15m, but 15-20m was a bit awkward and 25-30m felt forced. Still, based on the time of year I’m feeling pretty good. Weather permiting, I’ll be doing tests next Thursday. I’m not too pumped like I was for the last set of tests, but it’ll be intresting to see what I can do with some work outside of 20m and hopefully good weather.
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Member
Wednesday, 10/11/12
WU
5 Min Bike Ride
100@22–Various Mobility Stuff-100@20Workout
4×250@45(3′)2xBig 10
Cool Down
Today was pretty good for tempo(ei. I finished it all). Unfortunantly my iPod died so I couldn’t get any times…so I may or may not have been slow. I feel alot stronger than last week…so thats a plus. Super excited for the season. I feel like this is a bit early, but I CAN’T wait to race!
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Member
Friday, 10/12/12
Workout
Mini-Weight Warm Up
3×6 Front Squatss-125 lbs
2×6 Pullups
2×6 RDL-75 Lbs70,80,90?cels over 20m
2x10m
1x20m
1x30mLine Jump Circuit
Cool Down
Today was a bit screwy. Basically, I felt like working out at the school. However, the XC team was using the track and I didn’t want to be that kid running around in the parking lot while everyone else was leaving school so I lifted first. Went pretty well. Then I decided to do my spinting which went pretty well. Based on glances at my shadow, I was running pretty well. I also felt much more relaxed than ever before. Pretty good.
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Member
Monday, 10/15/12
WU
5x10m Easy
Easy Skips
Dynamic Mobility
Aceel March/Skips W/Sled
2-4-6 Step StartsWorkout
1x10m
1x20m
1x20m SledJump Circuit
6xRDL-75 Lbs
2×6 Deep Squat-120 LbsCool Down
Today was so GRRRR! Nothing went right, like at all. I just couldn’t accel right and the entire session after that kind of fell off by the wayside. Maybe my CNS is fatigued? Luckily, it’s an unload week so I get some needed physical and mental recovery. After this phase starts my last training phase on my own, which is only 3 weeks long if track starts the same week it did last year. It’ll be alot less general; I’ll start basic MaxV stuff and start basic O-lift progressions and start doing real plyos. Alot funner.
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Member
Wednesday, 10/17
WU
Bunch of Skips
Mobility
Buildups Over 30mTESTING
30m Test-4.2 HT-Might be able to get accurate time via video.Ok, well the weather decided to be horrible for todays testing. Like it was total downpour today, the only time I could do it…but the show must go on! So, I ran 4.2, a new PR. Considering the conditions,and that I had gone through a whole school day, and was not as mentally into it, I’m pretty happy with the time. Looking at my video, my accel looks a little weird, but I’m happy right now. I’ll try to get a video up ASAP. I’m excited for whats going to be a great season!
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Member
Monday, 10/22
WU
5x10m Easy
Dynamic/Joint Mobility
3×6 Wall Drill
1,2,4,6 Step Starts
5m SLB into 5m AccelWorkout
2x10m
2x20m
1x30m4×3 SLJ
4xUHF3×3 Hang Clean Shrug-75 Lbs
2×6 Deep Squat-115 Lbs
2×8 Sit Ups-10 LbsCool Down
New cycle full of new exciting things! Yea, I’m starting my final prep for school track to start which means starting a few new things that I feel like I shoulld fresh up on. Today, I was really into the workout mentally but things were not going right physically. My accel felt weird and forced…and I was slipping on pavement half the time. In the weight room I totally screwed up the shrug’s..I think I’ll go lighter next week to get the movement down. All in all I’m pretty motivated.
As a side note, just got CST2 in the mail. I’ve only watched the first two DVD’s, but it seems fantastic. -
Member
Tuesday, 10/23
WU
Foam Roal
Ankle Mobility
5 Min Bike Ride
30m Skip/Bodyweight Excercise Series
Workout
8x80m@12(Goal Time)(2′)Abs 8
Today was pretty hard. This was the first time I tried to do faster tempo, so it was pretty challenging. My times were all about .2 slow, but it was super muddy outside and impossible to run well so I’d take that over too hard of effort. I’m feeling pretty good right now. Yea…
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Member
Thursday, 10/25
WU
Skips/Strides over 10m
Mobility
Pose Drill-A March-A Skip
2x10m BuildsWorkout
2xFly 10m W/25m run up2×5 Box Jumps
3×3 Hurdle Hops3×3 Clean Pulls-65 Lbs
2×8 RDL-75 Lbs
2×6 Pullups-Low Bar, had to pull my legs up wierd.Cool Down
Ok, today was beter than I had thought. For a while, my max v mechanics were absoloutly dreadful and just…eww. Today they weren’t great, but felt pretty promising. Plyos and weights felt smooth and powerful, so I’m feeling good.
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Member
Monday, 10/29
WR
5×3 DB Clean Pulls-25 Lbs
2×5 DB Deadlifts-40 lbs
2×6 PullupsTrack
Skip/Drill Progressions
2×10, 2×20, 2x30m
5×2 SLJ
Cool DownFriday was just a bodyweight circuit ‘cuz I didn’t feel up to tempo. Today was a little messed up. Basically, I had to make up gym points because I had missed a day for band, so I had to go to the school gym before it closed(3). However, Football just ended so there were literally like fifty football players hogging all the squat racks to bench and whatever stupid bodybuilding crap they do. I was forced to resort to dumbells, which wasn’t too bad of an alternative. Afterwards my track workout felt pretty smooth. My sprints feel as smooth and powerful as ever. 8/10
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Member
Tuesday, 10/30
WU
5 Min Bike Ride
100m Progressive Speed W/Mobility/Bodyweight Excercises(ei 100@24-Fire Hydrates/Crunches-100@22-Leg Swings/Lunges)
Workouts
8×100-15(2′)Abs 9
Cool Down
Today was like way harder than I had expected. Tempo was seriously killing my lungs and I was basically dead. Maybe I should have lengthened the rest. Abs circuit was harder than usaul. Everything felt a little harder today. However, I’m glad to get good work in.
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Member
Thursday, 11/1
Workout
Clean WU
3×3 Clean Pull-75 Lbs
2×5 Deep Squat-125 Lbs
2×6 PullupsSkip Progressions
Drills into Buildups3xFly 10m
4×3 Box JumpsCool Down
Friday, 11.2
WU
5 Min Bike RideJoint Mobility
Mini Circuit
Easy 100m
Workout
6x150m-25(2′)Pushup Test-50
Plank SeriesCool Down
I’ve been getting lazy with this log(And my workouts a bit). Thursday was a awesome max v day, but I had to do weights first. My max v felt extremly fast and relaxed, although my accel wasn’t great. I felt explosive in the weight room.
Today was alright. I didn’t finish my tempo today,
I got lazy and boredI was exhausted. I feel like I’ve lost a bit of my early season fitness. I did do well on my pushup test, but I kind of rushed them so it wasn’t a true indicator of my lack of fitness as of late. Being November, I still have plenty of time to get anything back I’ve lost and it might just have been a bad/lazy workout. I don’t know. Next week is testing. The week after is track practice. And I think I’m opening in either four or six weeks if I feel up to it. -
Member
Monday, 11/5
WU
Various Skips/Mobility Work
Hip Mobility
2x10m Accel Tech-Relaxed Pace
Workout
2x10m
1x30m4xOHB
Cool DownUNLOAD WEEK. Yea, my schedule might be a bit messed up now. School workouts for track/football haven’t been announced yet, so they may not start next week which would totally screw up the schedulee I planned around that. I’m not sure exactly how I’d change anything, but..whatever. I was supposed to do testing today, but I really wasn’t feeling up to it b/c sleep/weather/etc. Instead of doing 2 test days, I’ll probably just do one on Wednesday, Thursday, or Friday. MAYBE Saturday. As for today, it was pretty epic. My accel was the best it’s been, and it just felt like I was really moving through full extension better than normal. It was a total 9/10.
Also, I’m thinking I’m going to start weighing myself and logging it here each morning to try to prevent myself fron pigging out. 🙂 -
Member
Haven’t updated since Monday. Tuesday was a bodyweight circuit, yesterday was sort of a generic coordination/circuit day. Today I did pretesting, and I did a few starts. They were absoloutley terrible :(. I was just not getting through a full range of motion or running with any sort of power. It’s fine I guess cuz today was just a shake out. Weighed 128 this morning, so I’m a bit above where I would want to be. Tommorow is testing(hopefully), but I’m not feeling great. If I can get it together, I may be able to do as good as three weeks ago. I’m thinking I’m gonna test 30m, UHF, STJ, and 150m, but thats sort of subject to change.
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Member
Friday, 11/9/12
WU
Mobility/Ankle Strength
Skips/Drills Over 20m
Hip Mobility
2x20m A Skip, SLB
Easy StartsWorkout
1x10m
1x30m
10 Stride Test-13.3m OR 43′
1x35mSTJ Test-6.21m OR 20’4
Cool Down
Yea,yesterday I said I was going to test 30m, UHF, STJ,and 150m. That didn’t work. I forgot my medball at home. My timer forgot to bring their iTouch(Obviously they have been deducked brownie points:)) so I couldn’t do any of the tests I planned. Today felt really smooth, powerful, and fast for my accel all at once(aka pretty awesome). I also wore my new Nike Volt spikes for the first time(THEY ARE AMAZING!). I’m not entirely sure what either of those test scores really mean. Track workouts may or may not start on Monday..I’ll have to clarify that with my coach. If so, I feel pretty well prepared. If not…I guess I can get my testing in next week.
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Member
Monday, 11/12
WU
Joint Mobility
Skips/Etc.
Hip Mobility
StartsWorkout
8x10m, 4x20m, 1x30m
5×3 SLJ
4×4 Clean Pull-80 Lbs
2×4 Front Squat-135 Lbs
2×6 DB Bench-20 LBSCool Down
Workouts for track didn’t start till next week. Today was a bit of a high volume type day. Feeling to lazy to type of a leginimante write up.
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Member
Tuesday, 11/13
WU
Easy Bike Ride
Skips Type Stuff
Hip MobilityWorkout
4×100-80%(2-3′)
Big 10
4x60m Hills-85%(Walk Back)Cool Down
Ok, today was like doomed from the start. I wasn’t too motivated at the start of my workout, the lines on the football field faded away(So I couldn’t do 150’s), I forgot my water, and my iPod/timer died. Really, I gave up on the workout pretty early and almost called it a day after just 4 reps because I was a little tired. After a mini circuit, I decided that I was ready for a little more intensive type work which went much better. I’m feeling much better than I was yesterday and based on looking at my shadow my accel looked okay and my “max v” looked outstanding. I’m pretty exicted.
Okay, I think I said that school track workouts started next week, which I had planned sort of a peak for going into this week because thats when I thought they started. So, what I’m attempting to do is to do a little 3 day “Reload” where I do much higher volume than I normally would through tommorow to load up, and then almost completly back off until next week. It’s a bit exhausting.
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Member
Wednesday, 11/14
WU
Joint Mobility/Ankle Strength Stuff
Skips/Stuff of that nature
Dynamic Mobility
Skip/Run ProgressionsWorkout
5xFly 10m W/25m Run In
4×4 Hurdle Hops
3×5 Box Jumps
4xOHB
3x3Clean Pull-80 Lbs
2×6 Deep Squat-115 Lbs
2×6 RDL-80 Lbs
2×6 Pullups
Cool DownWell, that be it. This was my last true workout on my own until track start…unless something weird happens. Today was all and all pretty awesome. My Max V mechanics were amazing today and I felt compleltly fast and relaxed at the same time. Plyos and weights came together really smoothly. I feel like everything is finally starting to really come together.
For the rest of the week I’ll probs just do some light stuff, a little tempo, and just whatever I feel like. Its kind of a mini-unload period. -
Member
Yea, so I’m a bit annoyed right now. At the last minute speed/strength workouts for the school got pushed back to next week…which totally screws up my planned peak for it. I’m going to have to reload because I’ve been unloaded for a while now and trying to hold a peak for long periods of time might not work well…so yeah. I probs wont be as fresh for track starting…which is a bit annoying.
And I honestly do not have the mindset to work out right now.
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Member
What’s the rationale behind peaking for a school training session?
So I’m fresh when it starts. I’d like to be not loaded so whatever type of things the coach is doing I’m not fatigued beforehand. I also wouldn’t mind making my best impression to the person thats going to be coaching me for the next four years.
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Member
Ok, being fresh and “unloaded” is a bit different to peaking.
Yea, peaking wasn’t quite the right word then
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Member
Ok, these past few days, I’ve been thinking about a huge and possibly risky decision when it comes to track. Really, I haven’t been able to focus too much on much. I’m still back and forth a bit, but I think I’ve decided to forgo running at my high school and instead running independent through high school.
PROS
1. I can better manage my training. Instead of a coach trying to come up with a plan for like 100 kids in the sprints group, I can specificly design a program that is better tailored to me. This way, my focus can be on making myself the best possible athlete in the future instead of trying to make varsity as soon as possible.
2.Time. Really, I would like to get involved in a lot of stuff, but track everyday would prevent that. Since running on my own would allow me a more flexible schedule, I could get involved in whatever I want.
3.The whole team thing. Yea, this fall I did marching band which was like the most awesome cool supportive nice group ever, and it was just an awesome expierience. Based on the kids who I know would do track, it would be a bit of a letdown. The team is comprised mostly of football kids, so I’m getting the vibe that its atmosphere wouldn’t be for me. Also, I know that the people there would likely not take everything as seriously as me and would probably be dragging me down with their general bad attitude.
4.It’s my thing. Really, with all the people that keep telling me I can’t get where I want to get in track, it has really become my own personal mission to suceed and prove everyone wrong. It’s like…my own battle. I feel like it is only fittting that I do it on my own.
CONS
1.I wouldn’t be able to have someone watch my training from day to day. Unless I could get a camera and post videos here, technique anaylisis could be alot harder.
2.Laziness. If I am to get lazy with my training, I have no one(For now) holding me to doing it.
3. Competitions. There are a lot less competitions that I would be able to do without the High School. I wouldn’t be able to do the state series and finding competitions would be pretty hard.
4. Colleges. I’m not entirely sure about this, but it might bea bit of a drawback for potential colleges if I didn’t run track with a team in High School. It could make me seem…uncoachableYea, so this is far from a confirmed choice. IF I decide to go through with it, I would take about a month off to recoop before the season because my training up to date has been largely based on getting me ready for school track, so I’m way ahead of where I would be had I taken it at my own pace. The focus of the year would be alot more general, with focus on me being able to drop big times junior and senior year, when it counts. Really, this is a tough choice, I would appreciete any balanced input into the situation.
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Participant
Makes zero sense to not run for your high school. It is great way to make friends, learn to compete, have fun, meet girls, etc.
Plus gives you the best and most frequent competitive stimulus. My opinion is the frequent weekly + competitive schedule in HS track is one of the best developmental benefits of the sport. You simply cannot replicate competition in practice.
And even if your coach is horrible, training quality will be better with a group than solo.
And if you get good, you will easily be able to convince your coach of need for you to do a couple sessions alone on a regular basis.
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Member
Ok, you guys seem like you have a point here. But right now, I just feel like mentally set on this whole run on my own thing. But, heres what I’m thinking right now. Right now, track hasn’t even officially started yet. Next week, speed and strength workouts start, which is run by the track coach and a few football coaches. I do not think I’m going to do that, but I’ll wait to see how I feel in January when real track starts, which will be a few weeks into my new training routine. Right now I just feel like rest.
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Participant
Makes zero sense to not run for your high school. It is great way to make friends, learn to compete, have fun, meet girls, etc.
Plus gives you the best and most frequent competitive stimulus. My opinion is the frequent weekly + competitive schedule in HS track is one of the best developmental benefits of the sport. You simply cannot replicate competition in practice.
And even if your coach is horrible, training quality will be better with a group than solo.
And if you get good, you will easily be able to convince your coach of need for you to do a couple sessions alone on a regular basis.
Only to add to what is being said, I met my girlfriend through running at my high school! And another plus, they’re usually the only folks on campus that care about track as much as we do. Go for it!
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Participant
also, being a former hs athlete in illinois.. you wouldn’t be able to compete anywhere without your school team except college meets that allow unattached athletes…
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Participant
One of the best part of athletics is the relationships you build from it. I would say run for you high school.
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Member
This is all great advice…I’m just not feeling it. I don’t know why…but it seems like I’m moreso trying to find reasons to do it than to not…despite the drawbacks. I know it seems logical to do it for the school, especially from more of a outsider perspective, but to me it just feels like this is the right choice. Right now…for whatever reason, I just have a really strong feeling towards doing it on my on and seeing where that takes me.
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Participant
For the record, this decision makes absolutely no sense. None of your reasons for not joining the team make any sense. I hope you change your mind before you finish high school.
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Member
For the record, this decision makes absolutely no sense. None of your reasons for not joining the team make any sense. I hope you change your mind before you finish high school.
Ok, that was a little bit rude…but I can see where you would be coming from. I don’t feel like arguing with my decisions(?) that I haven’t even given full explamations on. This isn’t neccesarily for all of high school.
One key thing that I forgot to mention is while people are mentioning the people I could meet, the fun I could have, I feel like(and I know this is going to sound completly bad and messed up) I take track way too seriously(too a fault) and I don’t know…it just feels right to do this on my own. I don’t feel like really writing out a whole huge explamation over this.
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Participant
Sorry about the tone and you don’t need to explain yourself. I just think it is strange to say what you are saying after writing this blog with the express purpose of looking forward to this season. I wish you nothing but the best!
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Participant
Yes do what you want, I just don’t see where you would get the motivation. You would literally not be able to compete until summer.
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Member
Thanks for accepting my decision. I’ve been thinking about this too much lately and I feel glad to decide.
Really, I’m going to take probably 4-6 weeks off of specific training and then start off again around New Years. Then, I’ll probably have extremly limited competitions until summer.
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Member
Right now I’m trying to work out a meet schedule…which is pretty tough considering the lack of meets. For indoors, I’m thinking about
1.) Do you guys see any value in competing early in the GPP (2-4 Weeks) into the year? So far, the only meets I’ve really been able to find(That have been announced) are around that time period.
2.)Would it be benificial for me to run in college meets as unnattatched despite the fact there would be a good chance I wouldn’t be at all competitive?
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Participant
Can’t high school athletes compete unattached at high school meets? I’m not entirely sure if that can be done with sprints. My distance coach use to run as an unattached 8th grader in some of the local high school cross country meets. He just wasn’t allowed to grab a time, so runners like him just stepped off to the side before the finish. But the take away here is that you want to be able to use and compete with your competition. Racing against guys way beyond your level just becomes a time trial in the end. No fun in that!
And are you having to pay for these meets all on your own? It sure isn’t cheap to race! One of the benefits of high school competition: I never have to pay for any of my races.
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Member
Can’t high school athletes compete unattached at high school meets? I’m not entirely sure if that can be done with sprints. My distance coach use to run as an unattached 8th grader in some of the local high school cross country meets. He just wasn’t allowed to grab a time, so runners like him just stepped off to the side before the finish. But the take away here is that you want to be able to use and compete with your competition. Racing against guys way beyond your level just becomes a time trial in the end. No fun in that!
And are you having to pay for these meets all on your own? It sure isn’t cheap to race! One of the benefits of high school competition: I never have to pay for any of my races.
Sadly, I think so :(. I’ll probably just run like one event per meet. And I think that most meets don’t allow unnatatted..but I’m not entirely sure.
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Member
I would avoid college meets, if you run 12.8 compared to the next in 10.8 that won’t do your confidence any good.
Well, I’m hoping to run a little better than that…and some D3 or smaller D2 runners aren’t that fast, so I might be able to be competitive for “Not getting last” in smaller meets, but is that of value?
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Participant
like i said before, no HS meet I have ever been to in Illinois has had an unattached runner.
Some meets you would be able to go to..
12/15 at university of chicago.
and in january there is an open meet they run at proviso west. besides those two you would have to wait till late may to compete again
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Participant
Not sure about now but when I ran for a D3 school, we usually had people running the 100 from about 10.5 for the winner to 11.7 for our slowest runner. That might be different now or where you live but “back in the day” it was rare to see an uninjured D3 runner run above 12.2 at the slowest. I remember when I was running around 11.1 I got thrown in with some olympic developmentals (winner ran 10.23) at a open meet and I got nothing out of losing by a second in the 100.
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Member
Well I’m not sure if any of this is going to be a problem. Maybe.
In a totally spontanious, Zack-like decision, I decided out of nowhere to go to the speed/strength workouts for the school. It was fun and good to work out with so many people; an awesome atmosphere. I didn’t do the best I could ‘cuz I’ve been pigging out, not excercising all week and only slept three hours last night. That all being said, its not entirely ideal. In the weight room, we lift primarily heavy upper body lifts and a olympic lift every day. And…since I’m one of the smallest kids I got stuck using a smith machine…which totally sucks. For speed training, with the track coach, we have to wait in huge lines to run and really don’t get technical feedback. I’m not saying anything bad about the coaches, its just that there are too many people here(I think like 150) for this situation to be ideal. That being said…from a pure track standpoint do you guys think I’d get more out of this or training solo?
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Member
Forgot to log my workout..
Monday, 11/26/12
WR
Power Snatch-6×45 Lbs, 5×45 Lbs
Bench-6×85 Lbs, 5×95 Lbs
DB Bench-6×20 Lbs
2×6 Close Grip PushupsTrack
50m Easy Skips
50m High Knees
50m Butt Kicks
50m Backward Run
50m Straight Leg Bounds
5xHops
40m Bounds…
3×40 YDMini Cool Down
I kind of did a write up above…I just felt like logging myself.
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Member
Felt like setting some goals for the year…and putting them here would likely keep me motivated or something..
MEET GOALS
100m-Sub 12.20
200m-Sub 24.80
400m-Sub 55.00
Triple Jump?-35′TRAINING GOALS
(Measurements Track Team has done in past years)
40 YD Dash-Sub 4.80
10m Fly-Sub 1.15
30m Start-Sub 4.30
23 Sec. Drill-185mAnd I don’t feel like setting goals for weights…
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Member
Good idea to set goals but your training goals are way ahead of the meet goals. If you hit your training goals you will destroy 12 seconds for the 100 metres.
I’d expect so. My goals aren’t too ambitious and based on how things have gone so far, I think I can crack 12.
Tuesday, 11/27/12
WR
Hang Cleans 6×65 Lbs 5×85 Lbs
2×6 Behind Head Pullups
2×6 Wide Grip Pullups
2×6 Bicep Curls-30 Lbs
8xBack Extensions
2×6 DB Bicep Curls-15 LbsTrack
50m Skips, High Knees, Butt Kicks, Bounds
5 Box Jumps
2x50m Stick Drill?(Not sure what to call it)HUGE CORE CIRCUIT
Agility drills
Forgot to cool down cool down.
Yea, today was pretty hard. We did a really hard core circuit that was like impossible and way too hard. Not fun. Track drills were fun as always, I feel alot better about them than I did last time. Like I’ve said earlier, things here are diffrent than I would run it….mainly the weight room. Still, the training enivornment and people make it alot bettter.
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Member
Wednesday, 11/28/12
WR
Push Press-6×65 Lbs, 2x5x65 Lbs
Front Press-3x6x65 Lbs(I think)
Rows-6×45 Lbs, 2x8x65 Lbs
DB Side Pulls-6,5,5,4×15 Lbs
DB MP-3×6?-20 lbs?Track
2x30m Easy Skips, High Knees, Butt Kicks, SLB
2×3 Hops
Bunch of Wind Sprints(Ugh)
Agility/Conditioning DrillsCool Down
Today was….hard. The WR was a little, I don’t know, not that exciting cuz’ we did all overhead upperbody lifts(The kinds of things that made me not want to do this). As for the track, it was run by the football coaches who actually did alot better of a job than I would have expected. For the wind sprints…my technique felt as good as it could of for something like that.
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Member
Ok, and a week later.
After the first few workouts from school…in which I pretty much convinced myself to run for the school, I’m starting to revert back to my former decision. Don’t get me wrong…I really do like running for the school. But I really don’t think I’m getting much out of it social(making new friends or something), only a little bit more fun than being on my own. Really, the main reason I would do it would to be on the team. That being said, I’m starting to get a bit annoyed with the way we’ve been training. In the weight room we do almost all upper body, using way more lifts that work unneeded muscle groups than I would care for. I’m already starting to put on weight(My reaction when I last stepped on the scale: WHAT THE EF!)We also have pretty much no CNS recovery, because in the weight room we lift heavy, explosive lifts every single day! We do alot of agility and conditioning drills that I don’t see neccesary. Really, what I feel like is that is more of a one size fits all type of program where everyone has to do the same drills, often times when they are not coordinated enough(myself sometimes included). And with the massive ammount of people(140+) there is barely any time for technical feedback at all. THAT BEING SAID…I am completly unsure of what I’m going to do this year. II’m not at all saying this is a bad program at all for making people stronger and faster now, I just think for what I’m looking at(Being a High Level Athlete in 10+ years), its not the best option for my LTAD as it would be to train on my own…BUT I would be missing out on a pretty fun expierience as well.
Decisions Decisions.
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Member
At your age you will put on weight, its part of growing so don’t just attribute that to weights. You also mentioned “LTAD”, does that mean you are using that model to inform your training?
I’m not using the UK model, but thats basically the entire goal of what I’ll be doing. I decided against running for my high school not mainly because of the weight, but the overall system was overally taxing on the CNS and introduced components that I didn’t feel was ideal for my LTAD.
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Participant
I absolutely echo what Callam is saying. Here in Japan, many kids specialize from an early age and only develop very specific skills in athletics. For the one’s with huge genetic potentials this effects them very little but for everyone else it usually causes them to reach their athletic peak at 18 or so. Since your goal is long term, I think even if your coach’s plan isn’t perfect, there is more value in being exposed to that then not. What I mean is that there are better ways to develop specifically for sprinting but overall athleticism is probably based on your exposure to a wide range of stressors and your genetic potential. Whether you continue or not, I think it would be a good idea not to be at all specific with your training because you are still growing!
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Member
I absolutely echo what Callam is saying. Here in Japan, many kids specialize from an early age and only develop very specific skills in athletics. For the one’s with huge genetic potentials this effects them very little but for everyone else it usually causes them to reach their athletic peak at 18 or so. Since your goal is long term, I think even if your coach’s plan isn’t perfect, there is more value in being exposed to that then not. What I mean is that there are better ways to develop specifically for sprinting but overall athleticism is probably based on your exposure to a wide range of stressors and your genetic potential. Whether you continue or not, I think it would be a good idea not to be at all specific with your training because you are still growing!
I don’t want to continue with training at the high school….and I do agree with what your saying. Do you think training multi-event style might be a good idea for now….like sprints and jumps and whatever else? And when I say LTAD I just want to clarify I mean for T&F..I’m not too much of a fan of other sports in general and I’m sort of commited to the whole track thing.
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Member
So I’m starting to put together my annual plan(It’s so fun!) and I’m basing it heavily on doing sprints and triple jump work(Boo recomends younger athletes do a field event for coordination. I agree). I think I’ll also probably add in some sort of ball sports type thing once a week too. Really, I’m not trying to get too hard and specific here. The goal is,(other than LTAD) to become a college prospect level 200/400(mainly 200) sprinter by the end of high school…because thats what I think I’m best at…but I’ll have to see.
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Member
So after almost working with a new coach via online…I’ve worked out my annual plan and have the first week fleshed out AND am starting to fill in a meet schedule. What I’m planning on doing is training for sprints and triple jump(Cuz’ I don’t want to specialize too much), but I’m not going to start jump work until I’ve gotten a consistent acceleration down. Also, whenever I can I’ll do some sort of ball sport type stuff, but that’s pretty hard considering the weather/etc. in Illinois. Also, one thing that I decided on was despite the fact that I’m likely going to focus more on the 200(maybe 400 too) I’m probably not even going to touch true special endurance work this entire year. I just don’t see much use in doing it when I A. Probably don’t have the strength/ability hold good form for that long and B. I don’t think I’m ready energy system wise. I’ll probably start to get into longer stuff next year and then dive into it junior/senior year. It’s all really exciting.
AND as long as I’m not too far off of schedule, I’ll probably open up on the 13th, and then do regionals on the 2nd of Febuary. I MIGHT open up on the 5th, but probably not. Indoor nationals probably won’t happen this year because they are in Maryland, and I don’t feel like going unless I seriously feel like I’ll place in the top few. Outdoor Nationals will be the big meet, which is in St. Louis this year.
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Member
You are planning too much, you should just enjoy it.
But I feel unprepared if I’m not overly prepared! I really like thinking far ahead because then I know where I’m going.
But yeah, I do need to enjoy it a little more.
‘Bout to go train. I think I might be able to get video today
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Member
Monday, 12/17
WU A
Mobility Jog
Skips
Mobility
2x30m Builds
Workout
8x20m Hills(2′)-Focus on power through full range of motion2×10 Pogo Jumps
3×5 Lunge Jumps
2×4 Submax SLJBodyweight Circuit-30 On/Off-2X Through
Cool Down
First day back! I’m sore… Today felt pretty good, but the entire session seemed like it dragged on a bit…sympotom of starting back up? Probably. I felt like my hills were powerful, but not really that fluid like I was doing about a month ago. Also, I FINALLY got a video, and I think I can constistantly get video of my workouts. This could be invaluable because of the fact I train alone.
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Member
It looks like you are trying to force the start and acceleration and over exaggerating some mechanics, I’d really try and join up with your high school team just so you can get technical feedback often.
But the problem with that was that I couldn’t really get technical feedback because there were literally 75 kids running timed 40 yard sprints in the span of 30 minutes. I had no technical feedback.
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Member
So they have one or two coaches looking after 75 kids and offering no feedback at any point?
One coach doing speed, one doing weight room. Sometimes one more. They might offer a little bit of feedback, but its always something generic and not helpful. Theres just too many kids and only one of the coaches isn’t horrible.
Tuesday, 12/18
WU
Same as Monday minus the builds
10xDiamond Pushups, Prisoner Squats, Crunches, Rocket JumpsWorkout
10×100-19(2′)Core Circuit
Cool Down
Today was rather horrible. I could just not stay focused on my workout the entire time and it was extremly annoying. To add to that, there was a really annoying wind across the football field I was at which made sure to make all of my times at least .5 off every time in either direction. I think the lack of focus is mainly a symptom of not training hard for three weeks and then coming back. 3/10
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Member
Double Post 🙁 🙂
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Member
Have you thought at your stage of development correct but generic feedback might be helpful? Are you sure the feedback isn’t helpful or is it just your perception?
I’m sure I’d get some benifit, but I feel like I get more benifit from actually seeing it than that. For example, I know from yesterdays hills there were three problems with my mechanics
A. During starts and acceleration, especially on hills, my SF is a bit lower than I’d like mainly because of a strength/power issue; I’m not powerful enough to overcome intertia.
B. I’m lacking a certain fluidness to my sprinting that I need to fix.
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Member
Wednesday, 12/19
WU
400m Jog
Joint Mobility
Skips Type Stuff
Hip Mobility
2x30m Builds
Workout
8x20m Hills(2′)3×5 Tuck Jumps
3×5 Box Jumps
2×4 Landing Hops2xBodyweight Circuit
Cool Down
Foam Roll
Rating=2
Finals week(ugh)! Ok, if Monday’s hills were a pretty decent, todays were downright horrible. I just had no power or precision at all in my sprinting; I was really flat. The only things I could think of would be that I was training earlier than normal or that I took less rest between sprinting days. I’d guess it would be the later…but this was my only option due to weather constraints. The second half of my workout went well though. Also, my motivation level is like 2 billion times better than yesterdays.
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Participant
Again, everything Callam is saying is 100% correct. In response to your video, it is clear you are trying to generate speed by swinging your arms and legs faster or with a wider swing. You are not even trying to apply any force, that you may or may not have, into the ground. All your focus is on the extremities to the core and should be the opposite (from the core out to the extremities) It is a symptom of trying too hard and misinterpreting sprinting cues such as big arms. The difference is like hitting the ground with a fly swatter or a hammer. Having someone watch you is the only way to truly improve this.
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Member
Again, everything Callam is saying is 100% correct. In response to your video, it is clear you are trying to generate speed by swinging your arms and legs faster or with a wider swing. You are not even trying to apply any force, that you may or may not have, into the ground. All your focus is on the extremities to the core and should be the opposite (from the core out to the extremities) It is a symptom of trying too hard and misinterpreting sprinting cues such as big arms. The difference is like hitting the ground with a fly swatter or a hammer. Having someone watch you is the only way to truly improve this.
My problem is that whenever I directly try to apply force I always end up running really squaty and way worse off. What SHOULD I be focusing on?
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Participant
At your age and stage of development I think you should not try and focus on anything and just run. I help coach a school based track group over the summer and its basically taking 14/15 year old kids and getting them doing some track to help their other sports. We don’t overload them with lots of cues or anything, we just get them working hard and working on technique through drills. Most of these kids go from 13 mid to 12 mid.
It’s great that you are eager to learn and want to try a more advanced training programme but I do think your eagerness is hurting you a bit right now.
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Member
At your age and stage of development I think you should not try and focus on anything and just run. I help coach a school based track group over the summer and its basically taking 14/15 year old kids and getting them doing some track to help their other sports. We don’t overload them with lots of cues or anything, we just get them working hard and working on technique through drills. Most of these kids go from 13 mid to 12 mid.
It’s great that you are eager to learn and want to try a more advanced training programme but I do think your eagerness is hurting you a bit right now.
Ok, knowing myself I can’t just flat out go out there and run, but would something like this be a good idea to focus on? They sound relativly similiar to me, although I’m a bit faster, so whatever would work for the kids you coached would probably help me.
Acceleration=Strong/Powerful
Max V=Springy
Deceleration=Relax -
Member
Thursday, 12/20
WU
Mobility Jog
Joint Mobility
Skip Drills
Mobility
Hip MobilityWorkout
Sprint DrillsWall Ball-10 Mins
Hurdle Mobility
Cool Down
Foam Roll
Rating:7
Today was just a coordination type day. Really Easy.
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Participant
[quote author="Callam Mccabe" date="1356009611"]At your age and stage of development I think you should not try and focus on anything and just run. I help coach a school based track group over the summer and its basically taking 14/15 year old kids and getting them doing some track to help their other sports. We don’t overload them with lots of cues or anything, we just get them working hard and working on technique through drills. Most of these kids go from 13 mid to 12 mid.
It’s great that you are eager to learn and want to try a more advanced training programme but I do think your eagerness is hurting you a bit right now.
Ok, knowing myself I can’t just flat out go out there and run, but would something like this be a good idea to focus on? They sound relativly similiar to me, although I’m a bit faster, so whatever would work for the kids you coached would probably help me.
Acceleration=Strong/Powerful
Max V=Springy
Deceleration=Relax[/quote]Zack,If you can’t force yourself to simply forget everything and just sprint hard, you will limit your progress tremendously. Callam is giving you excellent advice, as are others here. There is a time to focus on form, drills, etc., but when you are actually working on full out acceleration or Max V, the fewer cues required the better. Sprinting needs to be relaxed and natural, not forced. From what these very knowledgeable people are seeing in your video, you are actually disrupting your form by over thinking it. You have to be able to just sprint all out with your only thought being “go faster”. Then, you can look back at your video, have others look at your video, and address issues during form and drill training. But I would say the bulk of your sprint training, especially at your age and training level, needs to be just flat out sprinting as hard as you can.
And as a side note, In my personal opinion, its sounds like a major issue that needs to be addressed is your strength. Spending time doing plyos etc. when you have a very poor base of strength is a waste of time, IMHO. You will gain much more power on the track, at your stage of physical development, by actually focusing on strength in the gym, rather than power. Improving strength comes with dramatic improvements in power until you begin approaching a reasonable level of strength, and it sounds to me like you are not there yet. Lift to be strong. Run as fast as you can without thinking about it. Just my personal 2 cents.
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Participant
I agree with Star in regards to plyos. I have been through your log and it seems you add weights in at the end of the session as a token gesture and its usually 3 exercises with 2 sets per exercise. I think you stand to benefit a lot from more strength training than power at your stage of development. I wouldn’t say remove all power training completely but the ratio should be more strength than power. The issues associated with strength versus power training and specificity won’t be an issue for you for a while yet so there is no need to worry about that just yet.
As star said, just flat out sprinting is what you need without overcomplicating things. I have noticed it seems you leave a lot in the tank on your endurance sessions. You have said you expect to be comfortably under 13 seconds this year and 6×150 with 2′ in 25 is just too easy for a sub 13 second 100m runner as is 100’s in 19 seconds.
This is totally anecdotal now and some may disagree but I’ve found kids your age can really hammer the endurance sessions and their recovery rates are a lot quicker day to day.
What you need is hard work and running, not the perfect programme that is going to put the icing on the cake. That will come later.
You effort and commitment is something to be proud of but I (and probably the others) think your efforts could be better utilised elsewhere. I’m happy to go over programming if you want.
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Member
Thanks for all the input guys. I know I put way too much thought into my program and everything. Its a huge problem of mine. Okay, as for what I’m doing with my program here is the logic for everything so far.
Speed Work: Right now I’ve started with hill work because I feel like the incline of the hill helps increase power and help get the athelete into better acceleration position. How I was going to progress things was pretty soon I was going to start adding flat sprints after a hill session and once I’m comfortable with how things are going I would start to transition into flat speed work. I’m pretty much using the same progression that was taught in CST 2.
Tempo: My first sesssion of the year was sort of an easy, slow, getting back into it type of thing. My endurance has always been a problem of mine, so I have to start off a bit easier than most would.
Strength Training: Right now, I’m starting off with bodyweight circuits for the first four weeks for strength work. I am pretty weak and I know that I can get huge gains from just bodyweight circuits before I start weight training next cycle.
Plyos: Right now, what I’m doing is not very intense. Really, the focus of what I’m doing right now is to prepare my body for more advanced hopping/bounding later and perfect the skill of landing that is important.
I’d like any imput into what I’m doing right now.
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Participant
Thanks for all the input guys. I know I put way too much thought into my program and everything. Its a huge problem of mine. Okay, as for what I’m doing with my program here is the logic for everything so far.
Speed Work: Right now I’ve started with hill work because I feel like the incline of the hill helps increase power and help get the athelete into better acceleration position. How I was going to progress things was pretty soon I was going to start adding flat sprints after a hill session and once I’m comfortable with how things are going I would start to transition into flat speed work. I’m pretty much using the same progression that was taught in CST 2.
Tempo: My first sesssion of the year was sort of an easy, slow, getting back into it type of thing. My endurance has always been a problem of mine, so I have to start off a bit easier than most would.
Strength Training: Right now, I’m starting off with bodyweight circuits for the first four weeks for strength work. I am pretty weak and I know that I can get huge gains from just bodyweight circuits before I start weight training next cycle.
Plyos: Right now, what I’m doing is not very intense. Really, the focus of what I’m doing right now is to prepare my body for more advanced hopping/bounding later and perfect the skill of landing that is important.
I’d like any imput into what I’m doing right now.
What are you doing for lower body strength? If you don’t want to jump into squats just yet, you can leg press, GHR (even bodyweight), good mornings, stiff leg deadlifts, RDLs and/or step ups. You don’t need to build up to a certain level of strength to do strength training, and resistance training is by the fastest way to build strength. If your serious about improving strength, and you should be, you need to add resistance.
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Member
Friday, 12/21 “The End of the World”
WU
Same as yesterdays…Workout
2xBodyweight Circuit-10 Excercises-Jog 15m Between ExcercisesCool Down
Foam Roll
Rating=6
So the world didn’t end. Yea. And annoyingly, there is snow on the ground now which is super annoying. Todays circuit was actually pretty hard…
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Member
Saturday, 12/22
Extended WUCool Down
Today was essentially an easy/recovery day.
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Member
Ok, random and somewhat unimportant post, but I think I may have just made a major machanical breakthrow. While being a total nerd in my basement, a made an aggressive “raaoof” type grunt noise and then started running, like pushing the ground behind me, and I sort of think I made a major breakthrough in my sprinting. I’ll be able to confirm or deny this after tommorows workout
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Member
Monday, 12/24
WU
400m Jog
Mobility
Skip Type Stuff
Hip Mobility
4x20m Run OutsWorkout
8x20m Hills(2′)2×10 Pogos
3×5 Box Jumps
3×4 Tuck Jumps2×5 Squat Throw
1xCircuit-10 Excercises
Cool Down
Rating=2
Today kind of sucked. Outside there was snow on the hill I was running on, it was cold, and I kept slipping. Kind of ruined my workout. I completly lost any momentum I had going into the workout. I think next time I’m going to use a hill closer to my house that’s alot less snowy.
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Member
Feel like updating. I’m taking a bit off right now too try to work out my track situation from the year. I started to hate training a bit last week so I decided to take off for a bit.
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Member
Monday, 1/7
WR
3×5 Power Snatch-45 Lbs
3×6 DB Bench-25 Lbs
3×6 Incline DB Bench-20 Lbs
2×3 DB Lunge-35 Lbs
2×3 Rev DB Lunge-35 LbsSprint Drillsx30m
2x30m Starts
3×40 YD Dash-Timed-5.03Well today I went to the school speed and strength workouts. Yea, so it started out well enough in the weight room, but once I got to the track I felt really flat. I don’t like lifting before sprinting very much. I just was horrible at top speed. Kind of annoyed with today.
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Member
Tuesday, 1/8
WR
2×5 Cleans-65 Lbs
6,5,5,4xReverse Pullups
3×8 Rack Curls-30 Lbs
6,5,5,4xClose Grip Chin Ups
3×8 Back Extensions
3×12 Bicep Curls-15 LbsTrack
3x40m Tape Drill
Leg Swings
45 Degree Drill2xHurdle Skipovers Each Side
4×8 Hurdle HopsJump/Bodyweight Circuit-:30 On/:10 Offish
Agility Drills
Today was prety hard. In the weight room I cut down my weights and rest a little bit because I wanted to make it more of a lifting circuit type stimulus as opposed to lifting heavy two days in a row. Felt good. I felt okay with my track drills, norhing great. I was however, horrible at both the hurdle drills and hurdle hops. The combined fact that I’m short, have pretty crappy mobility, and aint got no hops 🙂 sucks. I died pretty hard in the circuits. All in all I’m sore.
Tommorow I won’t go to workouts because of math team, but Thursday is 40’s again, and I’ll be seriously annoyed if I go over 5 again. Which, however, I think is highly unlikely.
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Member
Are you timing yourself on these 40’s?
No. I thought I mentioned that I started going to school track workouts. The coach times these.
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Member
Monday, 1/14
WU Routine A
Static Flex
Dynamic FlexSprint Development Series-2x30m
Hurdle Mobility18x15m Hills-90″ Rest
Multi Jump Series Tony-3xEach
WR
6×3 Clean Pull-Up to 90 Lbs
4×7 Pullup/ Squat Superset-Up to 120 on squat
2×10 RDL-80 Lbs400m Cooldown
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Member
Tuesday, 1/15
Ad Lib WU
Static Flex
Dynamic FlexSprint Dev 2x30m
12×15 Sec Runs-1 Min Off
GS Circuit-Marsellus(8x Each)
Weight Circuit-D,C,F(10x)
5′ Jog Cool Down
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Member
Wednesday, 1/16
5 Min Bike
Dynamic Flex
2x30m Speed Dev12x15m On Gress W/ 90 Sec Rest
Jump Circuit: Tony (3x Each)
WR
7×3 Clean Pulls-Last 4 at 95 Lbs
Superset-4×8+8 Split Squat(65 Lbs) W/ 4×10 Chinups(Failed on last two sets)
2×8+8 Staggeredd RDL400m Skip/ Jog Cooldown
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Member
Thursday, 1/17
12′ Adlib WU
Static Flex
Dynamic Flex
2×30 Sprint Dev7×45 Sec in grass(90″ Rest)
5×30 Sec in place in sand
Hurdle Mobility: Skill(2x Each)
Medball Circuit:MJ(:30 On/ :15 Off)
Weight Circuits A, B, C, D (10x Each Excersise)
5′ Jog
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Member
Friday, 1/18
5′ Jog
Dynamic Flex
Sprint Dev-2x30m
Hurdle Mobility-Skill6x20m Falling Starts
6x20m ResistedWR
7×2+2 Clean Pull W/ Power Clean-80 Lbs
Superset-5×5 Squats+Benches W/ 4 Sec Hold(90-65 Lbs)
2×10 RDL’s-80 Lbs400m Jog/ Skip Warmdown
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Member
Saturday, 1/19
5′ Jog
Static Flex
Dynamic Flex
Sprint Dev-2x30m
Hurdle MobilityGE Circuit: Halac(2x Through)
GS Circuit: Ringo (:30 On/Off)
GS Circuit: Vincent(10x Each) -
Member
Haven’t updated in a little while. Track is going great, and I think our schools team is going to be pre-tty good this year. I feel faster than ever at the moment and ran an all time PR in the 40 YD dash(4.92). I’m starting to work on my horrible lack of speed endurance…but thats going to take a little while to fix. At the moment,I’m not entirely sure, but I’m pretty sure I’m weaker than I was last year so weight room should probably be more of a focus..Overall I’m feeling pretty good and am excited and nervous to race…its been way to long sings I’ve raced though(39 Weeks!), so I’m probably going to be incredibly rusty and off whenever I open.
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Member
Had sort of an unload week this week. Ran 40’s again and I only went 4.93, which was a major letdown considering I had set a goal of 4.85 and was really banking on hitting it. Right now I’m having huge mechanical problems at maxV that I really need to clean up…I’m sort of over striding and kind of running very heavy…I’m also having trouble w/ breathing . once I fix this my fly times will probably drop into the mid 1.1 range. I also tested WR maxes.. Hit 115, 195, and 125 in the clean , squat , and bench .. A little down from last year but I take that as a sign of excitement b/c my already improved speed will be even better once I get my strength back up.
This block focused a lot on improving my speed endurance, which is awful, and next week I’ll intro into SE I… Ugh. Coach wants me to run 400.. Which I think is probably the best idea…but I still want to improve my 55 speed because I dont want to close the door on that event to early and I think I have a lot of potential in the indoor sprints as well as the long sprints…if that makes sense. I’ll be opening up relatively soon so stay tuned.
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Member
Well, right now I’m on the verge of making a pretty radical decision in track. Right now, I’m feeling like I just want to take the year off of track and run next year because:
A.I have a pretty bad eating disorder. Anytime I eat even the slightest more than I should, I end up completly pigging out in sort of last chance eating and well…I need to work it out. Just since last July I’ve gained fifteen pounds and have only grown one inch. I just feel awful all the time and need to fix that…
B. I am compeltly stressing out way too much about track, I worry about it way too much and am starting to doubt myself, lower my expectations, and it sucks. Like this year, we time pretty much everything at practice and I take all the times to heart, so whenever I run something bad, or when people run faster than me, I totally freak out. Basically, I’m overthinking things and it really needs to stop.
C. I don’t feel ready. Competitions are coming up pretty soon, and since I’ve had such a chaotic offseason I just don’t feel physically or mentally ready to compete at all. I’m not excited or nervous to run either.
D. I am super stressed out right now about everything. Even though I don’t have that much going on, everything is getting to me even though it shouldn’t, and I’m sort of losing my positive, happy, demeanor and losing hope in my life. Track would just stress me out way more, so I really can’t handle something like that.
So the way I see it right now(Of course it is subject to change), I’m not done with track. Far from it. I plan on taking the next few months off, getting my eating sorted out, work on some general fitness, and then come back to training in the summerish reenergized and with my motivation and mojo back.
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Member
Might get flamed for this but at the end of the day there are a lot more important things in life than track. I have had what you are having and taking a break made me feel much better.
Thats exactly what I was thinking at this point…I’ve kind of just burned out and need some time off
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Participant
Not to disagree with anything that’s been said, but I wouldn’t quit altogether. I understand your mindset, I’ve suffered through similar issues in my life. But, quitting something you can’t control is actually playing into your issues. I agree, stop the worrying, stop the overthinking, maybe stop competing, but don’t stop training. Stopping training will only add to your weight issues. Just go to the gym and train and don’t think about the numbers. Go to the track and run and don’t think about technique or times. A year from now, you will be in a much, much better place if you decide you want to try track again, and you will have made some progress in that you did not give into an emotional issue by not allowing it to dictate your life.
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Member
So today I tried going back to track one more time, and it was my worst nightmere. I was stressed out the entire day except for a few good patches, went, it started out well, but then it took a turn for the worst. I didn’t know anyone on the team, which sucked, and I ran the 30m start in 4.72, a half of a second slower than I ran in October(although that was HT, but also in the rain, so if I had just not got slower I’d run 4.4x), confirming I’ve lost my fitness. And I sort of blew up afterwards, and today I realized I’ve become cynoical of everything and have just gotten annoyed with people, school, everything. So I deffinentally can’t handle track right now.
And I’m not going to compleltly stop training. Not at all. I’m taking one week off of anything and sort of just try to get rid of my obsession with unhealthy food, eat whatever I want, and probably gain three pounds. I just need a week off of everything. But after that, I’m going to focus on getting my weight back down, and I’m going to work out, not specificly for track, but just work on fitness, maybe sprint and lift a bit, but nothing too advanced. I’ll probably start back up training sometime in the summer.
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Member
So I’m in the midst of taking 3 weeks off. My pigout week went outstaning…I got up to like 140 pounds then…and now I’m starting to try to get back under 130. I may start training again either tommorow or next Monday depending on the weather. If I feel ready for it, I’m going to compete this summer. This break was exactly what I needed.
Oh, and I’ll probably start a new log when I come back. This one has been plagued with suckiness and just has been a bad memory in my curent period of track for me. I
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