As previously stated on another thread I clocked 6.73 for 60m. I have set the date of April, 9 that I want to get my 100m time to 10.60. What would be the best way to periodize my program? It’s about 9 weeks away so I was thinking two phases of 4 weeks and the final week fine tuning. The areas that I feel as though I need to work harder are my starts. My acceleration from 30-80 is pretty good. Any thoughts?
Jester, your in Australia rght? What’s on April 9? Its 3 days after Nationals finishes.
I’m coming from another sport and that is the date when I will get my 100 time. If it is pretty good (10.60) then I will train track full time. I’ve been training pretty hard for the last 3 months.
I live in Sydney.
If you can run 6.73 for 60m, 10.60 should come easy. With good speed endurance in place and given you dont blow up after 60m, you should be able to go under 10.40.
If you can run 6.73 for 60m, 10.60 should come easy. With good speed endurance in place and given you dont blow up after 60m, you should be able to go under 10.40.
THEONE, thanks for your insight. You should become a psychologist. Now I’m pumped!!
I am not trying to pump you up. One of the athletes I coached last year ran 10.42 in the 100m and had a p.r. of 6.83 in the 60m.
Did you run the 60m at Homebush? There’s so few 60s run these days which is a bit of a pain. That would you put you number 3 behind Shirvington and Noonan (I think).
I agree with THEONE, 10.60 should be a walk in the park once speed endurance in in place.
No it was at Narrabean. I saw the results from the meet at Homebush a couple of weeks ago. I was surprised how good my 60m time actually compared. I just want to get the preparation right so I can run the best time possible for the 100. And if the time is pretty good then I might drop my semi-pro sport and dedicate myself to track. It’s hard to juggle the two at a top level.
I’ve created a new program for the next 4 weeks. I’d like to know what you all think.
Mon: Speed Enduro
Abs
Tue: Rest
Wed: Speed - Plyometrics
Weights
Thu: Tempo
Abs
Fri: Speed
Weights
Sat: Rest
Sun: Weights
Medicine Ball
I like to lift 3 day per week, as I feel as though I loose too much strength with any less. I’ve tried to keep high intensity elements together and the same with the low intensity. Any thoughts on how to break down the weights sessions? What lifts to do on what day? The sets will increase as the reps decrease. Is this correct? Thanks.
Originally posted by Jester
No it was at Narrabean.
Which meet was that???
Re the program, the weight before speed endurance is not a good idea as you will carry stiffness into the SE workout and perform suboptimally. Overall it looks like a bit too much.
Thinking out loud, maybe a suggestion re the psychological need for the three weights sessions, you could do the one on Sunday at 50% of weight. This may work.
I would only do this program for 3 weeks max and recover in the 4th week.
Thanks dcw23. I appreciate your imput. How do you think I should break down the weights aspect of the program? I was maybe thinking about breaking it into 3 areas of upper, lower and olympic. On the Sunday I could possibly lift upper body so I would be right the next day for speed enduro. I seem to recover quite well, thats why the volume is the way it is. Are there any other areas that you think need attention. Thanks again.