Hey guys,
I’ve decided to try my luck with track and field. I was a 100m sprinter as well as a shot and discus thrower in high school. However, I did not take it seriously at all and the coaching I received was to the extent of “run as fast as you can” or “throw this as far as you can”. I would like to try to enter at least one indoor meet this winter (sprints/shot/discus). I would really like to focus on sprints, but I’m not sure it’s realistic due to my size.
I am 23, 6’1, 235, BF% in the high teens, have a max squat in the low 400s and a max bench in the mid 300s. My VJ is consistently above 30". I went to the track the other day and half-assed timed myself (with a “stopwatch” on my HR monitor) for the 400 (75 seconds), 200 (at around 80% effort: 38 seconds), 100 (at around 80% effort: around low 14 seconds (i missed the button once and was at 15 when i stopped it)).
I’ve spent the last 5 years in the weight room (although i started lifting when i was 13 or 14). I decided in the spring that I wanted to get out of the weight room because I wasn’t having fun. Being on the track has been a blast; I look forward to my workouts.
For the summer I’ve been trying to increase my work capacity, lean body mass, as well as my speed-strength/strength-speed. Here is what I’ve done…
Block 1: back squat, bench, OH press, dl = 5/3/1 (Jim Wendler’s program)
[ul]
squat/jump rope
[li]front squat (3x12, 10, 8)
[/li][li]med ball abs (throw R, throw L, twist) (120 reps, 160, 200, 132); 3, 4, 5x10, x12, x15
[/li][li]jump rope (3min, 5, 7, 4)
[/li]
bench/run
[li]slideboard push-up (x10, 3x, 4x, 5x, 3x)
[/li][li]t bar row (3x10, 8, 6)
[/li][li]run @ 165-175bpm (15min, 20, 25, 17)
[/li]
dead/jump rope
[li]split squat (x12, 3x, 4x, 5x, 3x)
[/li][li]abs (sit ups, leg raise, ab twisting (x10 each, 3x, 4x, 5x)
[/li][li]jump rope intervals (x:30, 6x, 10x, 14x, 8x)
[/li]
military/run
[li]incline push up (x15, 4x, 5x, 6x, 4x)
[/li][li]seated band pull apart (x20, 4x, 5x, 6x, 4x)
[/li][li]run @ 165-175bpm (15min, 20, 25, 17)
[/li]
block 2
speed
[li]warm up: walk/jog 5min, 1.5min jump rope, leg swings, foot grab, knee grab, lunge, inch worm, scorpion, hip mobility, toe touch/roll out hurdle jumps, MB sq+chest pass
[/li][li]5-10-5: 4x, 5x, 6x
[/li][li]box jump: x10; 3x, 4x, 5x
[/li][li]1 arm MB throw: x10 each; 2x, 3x, 4x
[/li][li] bounding: x4; 1x, 2x, 3x
[/li][li]MB side throw: x10; 2x, 3x, 4x
[/li][li]aerobic fartlek: 15min @165-175 (accel @8.5 for 30s every 4mins, 3mins, 2mins)
[/li]
strength-speed
[li]warm up: same
[/li][li]DE box squat: 5x2 @ 50%, 55%, 60%
[/li][li]DE bench: 5x2 @ 50%, 55%, 60%
[/li][li]1 leg calf raise: x12; 2x, 3x, 4x
[/li][li]aerobic fartlek: 15min @175-185 (accel @8.5 for 30s every 5mins, 4mins, 3mins)
[/li]
strength
[li]warm up: same
[/li][li]squat: 3x8@50, 55, 60; 3x6@60, 65, 70; 3x3@70, 75, 80
[/li][li]bench: same as squat (2x instead of 3x)
[/li][li]t-bar row: 3x12, 10, 8RM
[/li][li]calf raise: 3x12, 3x10, 3x8RM
[/li][li]OH press: same as squat (2x instead of 3x)
[/li][li]pull-up: 10x2, 7x3, 5x4
[/li][li]aerobic capacity: 20, 22.5, 25min @ 165-175
[/li]
block 3: basketball (helping to train a basketball player, so I did the training with him)
MWF: circuit
[li]warm up: jog 1 lap, dynamic stretches, high knees, butt kicks, ect
[/li][li]barefoot: jog down/back, 5 FG post touches w/2 hands, 12 push ups, SLJ into pit x6, 12 band pull aparts, 10 band GM, 12 sit ups, 10/side band twist
[/li][li] M/W/F: x/6/4; 7/4/2; 8/5/3; 9/5/3; 7/4/2
[/li][li]cool down: walk 1 lap
[/li]
T/Th
[li]warm up: stationary ball handling, walking ball handling, dynamic stretchs, lunge, reverse lunge, toe touch, 10 leg swings/side, high knee, butt kick, skip, 10 back board touches, 10 lay ups/side, 10 pull ups/side, 10 corner shots/side, 10 foul shots
[/li][li]full coart lay ups
[/li][li]3 shooting drills
[/li][li]high/low post work:
[/li][li]bounding (100M): x5
[/li][li]barefoot
[/li]jog down/back x2 [/ul]:
I’ve been doing some form of Block 3 the whole summer. For the past 5 weeks I changed it a little and was doing the circuit 2x/week, while doing explosive work and some strength work the other days.
Here is the 4 week block I came up with to start me off:
Monday:
400s: 2x, 3x, 4x, 2x (full effort, full recovery); 200s: 3x, 3x, 3x, 4x (75%, full recovery); 100s: 2x, 2x, 2x, 3x (75%, full recovery):::: total meters/week: 1600, 2000, 2400, 1900
Wednesday:
DE squat: 5x2/185, 205, 225, 2x5 225-265; DE bench: 5x2/175, 185, 195, 2x5 215-235; circuit x1, x2, x2, x2: DB squat x20, row x20, pushdowns x20, pull up x6, bike .5 mile; Hill RUN x4
Friday:
ABC skips (30M) x2 each, x3, x3, x3; bounding (50M) x5, 6, 7, 5; broad jump 2x6, 2x7, 3x6, 3x7; sandbag throw (length of field, down&back) x1, x2, x3, x2; barefoot jog cool down
Tues/Thur: Recovery on the bike (5 miles, HR 120-140)
I realize this is a lot to read. But, I would appreciate any help on this. I have CFTS, but I’ve been locked up in the weight room my whole life and have some issues practically applying some of the track information to myself because I have very little experience on the track.
Again, I would like to enter an indoor meet in the winter - sprints/throws.
Thanks for reading.
Darryll