Better to Beginner - Weights / Track

Expert Discussion Advanced Sprint Training
1

Ok,
I´m ( i want to be ) a beginner sprinter ( 100m / 200m )
i know a lot of things about sprint, i read, i learned, i watched, i respire sprint…i know the records, the new athletes, the older generation,
the champions, everything ( almost )
but,
now, its time to train ( better part ).
I´m 26 years old ( 7 years ex-marketing man )
1,83m ( 6’1" Mickey Grimes height )
75kg ( 165 pounds ) about 8% body fat.
Currently i´m training 3 or 4 times a week

Mondays: Speed Endurance 3x300 + 3x200
300m: around 50s
200m: around 30s
300>200>300>200 Total distance: 1.500m
Heart rate at end of reps: around 170-180bpm
Protein shake right after end
Is that ok ?

Tuesdays: Weight Room ( light to medium session )
Squats ( 132 pounds ), Bench Press ( 165 pounds ), power cleans ( 100 pounds ), etc…
3 sets of 8/6/4 reps to uper body
and 3 sets 8/6/4 reps to legs
Is that ok ?

Wednesdays: Speed Work at track
5 reps from blocks 0-40-60m like below
0-30 ( emphasis on tech about 60/70% effort )
30-40 ( accel phase 100% )
40-60 ( maximum speed 100% )
5 reps from blocks 0-20-40-60-80m like below
0-20 ( emphasis on tech about 60/70% effort )
20-40 ( accel to maximum speed 100% )
40-60 ( running about 70% )
60-80 ( accel to maximum speed 100% )
Protein shake right after end
It is ok ?

Thursdays: Rest ( stretch )

Fridays: Start at track from blocks
5 reps of 15 meters from stand position in a ramp ( 15º inclined )
8 reps from blocks 0-15m tech ( 100% )
8 reps from blocks 0-30m tech ( 100% )
I bought a Weight Vest and i´m thinking in use this to do
more 4 reps from blocks 0-20m…
Protein shake right after end
It is ok ?

Saturdays: Weight room ( maximum power )
3 sets of 8/6/4 reps to uper body
4 sets of 8/6/4 reps to lower body
for 8 reps ( medium weights )
for 6 reps ( high weights )
for 4 reps ( maximum weights )
6g of Creatine ( dissolved in water )
2 caps of Ripped Fuel ( TwinLab )

Mondays: Rest ( stretch )

I´m not doing tempo because of the fibers issue…( from white to red…)

So, what´s the better for me ( or any begginer sprinter)
more weight sessions ? or track trains ? ( running )

Ok, my times…from blocks ( myself clocking )
50m hand time: 6.25s
60m hand time: 8.18s
100m hand time: 12.15s
200m hand time: 28.15s
300m hand time: 49.90s
400m hand time ( myself ): 1m10s

2

Heres some thing that i have noticed. You have 2 high intensity days one after the other in Friday and Saturday. You should do the speed work then a few hours after that the weight training. I was wondering how much rest you’re having in your speed endurance day because if its not much it would be considered intensive tempo. Also, extensive tempo does not convert your fibers Intensive Tempo would. So, I’m not really sure what your saying because i feel that extensive tempo helps cappilarisation but also is slow enoguh that you dont really recruit any of your slow twitch muscles because it is done at such a low intensity and its only done for 2,000m which is nothing. Do you guys agree with me? I was also wondering what phase are you in?

3

Thank you Jimmay,
my rests between reps on Speed Endurance ( mondays training ) are
5 to 6 minutes after the 200m reps and 8 to 10 minutes after the 300m reps, so i guess you´re right Jimmay, it´s more a intensive tempo than a speed endurance ( speed endurance is under 80m/100m right ? )
About the convertion of fibers, let me see if i understood,
the Extensive Tempo doesn´t affect the white fibers ( fast ones ) right ?
otherwise the Intensive Tempo ( my mondays training 200m/300m ) would convert ?

About the 2 high intensity days one after the other in Friday and Saturday, here is the changes:
Speed Work from wednesdays to Fridays
Start train from fridays to wednesdays
so,
Mondays: Intensive Tempo ( 200m - 6min rests / 300m - 10min rests )
Tuesdays: Weights ( High intensity )
Wednesdays: Start Train ( 0-15m - 3 min rest / 0-30m - 5 min rests )
Thursdays: Rest / recovery ( stretch )
Fridays Morning: Speed Work ( 20meters maximum speed - 5 min rest )
Saturdays and Mondays: Rest ( stretch )

About my phase,
i´m a fresh sprinter,
it´s my second month on this “job”…

4

I’ve read intensive tempo is more likely to convert than extensive tempo, although intensive tempo can probably be gotten away with if used sparingly for a small part of the year.

5

Yes speed endurance is in the 80-100 meter range.
My understanding is that you use slow twitch muscles when your fast twitch have already been used up or tired out. I think its about 90 seconds of hard running for this to happen. So, when you train at such a low rate you dont even use up all your fast twitch muscles and your also taking rests. Thats how i think of it I might not be fully correct on the principles, but i think i am pretty close. Also, i would only do the Intensive tempo for like a month or so because if you do it for longer it could convert fibers as pete had alluded to.
Here’s how I would set up your weekly schedule because it goes from high intensity to low intensity
Monday- Speed work
Tuesday- Ext Tempo
Wednesday- Train sprint
Thursday- Ext Tempo
Friday- Int Tempo
Saturday- Ext Tempo
Sunday- Rest
Pete i do intensive tempo for like a month out of the whole year.

6

Tks Pete / Jimmay

so, i don´t understand only two points…
1st: Whats the diference between Speed Work and Train Sprint ?
2st: Do you think that i need all this Ext Tempo ? ( 3 x week )
And, what about the weights ? I don´t need them yet ?

7

2 tempo sessions per weak would be fine at this stage of your developement along with 3 speed sessions.

8

Any weights ? When ?

9

I’d say do them, but not too heavy right now. You would probably gain a lot of knowledge by reading what DAvid W and CT because they talk about a lot of good stuff. Like Charlie says all aspects must be worked on at all times, even if minimal time is spent on that aspect. I actually took your workout and rearranged it, but i misspelled a word i actually meant your workout of train start not train sprint. 2 Tempo sessions would work because intensive tempo would condition you a lot faster than regular ext tempo and its not hard enough that you need a recovery day after, but when i did it i did like 8x200’s with 90 seconds rest at 33 pace which was pretty hard in the gpp.

10

Your weights routine looks fine at the moment.

Squats, bench, powerclean. Each twice per weak.

(is that full squats, parallel, half or third squats?)
I’ve yet to meat a novice weight trainer that went deeper than a quater
or half squat. Serious. If in doubt, just go ass to calf tendon, full squat.

11

Half to full squat ( the 1st set full and the next 2 sets half squat )
Tks

12

Go full on squats. More hamstring involvement.

You only need 2 ext. tempo sessions a week and on Saturday you can do an extended warmup, some striders, maybe a couple 100m accelerators and some hurdle mobility work for general strength work.

I’d put Int. Tempo on Wednesday and the starts or whatever on Friday. This evens it out more. A lot of people like going most CNS intensive to most muscular-intensive throughout the week, but I like to even it out. So I go hard-medium-hard. But, that’s just me. See what you like.

Your biggest downfall is your speed endurance. Your 100m time is not bad, but your 200m time should be more along the lines of the 24-25 range, at least. And, your 400m time should most definitely be sub-60sec. So, I can tell you right now you need to address speed endurance.

Guidelines:
Acc. Dev. - 10-30m reps w/ 1min/10m run rest
MaxV - flying sprints or ins-and-outs with full recovery (5-10min). MaxV zone is 20-30m long.
Short Speed - 50-60m reps w/ 5-8min rest
Speed End. - 80-150m reps
SE1 - 150-300m reps
SE2 - 300-600m reps

All speed endurances/SE’s have full recovery.

13

I have just started doing squats to just above parallel. (I perform buried front squats and just above parallel back squats) I actually found a lot more ham and hip involvement with the parallel backsquat vs the full depth backsquat I did previously. I think it might be an adaptation issue though where I am used to full depth backsquats.

14

I prefer full-depth backsquats, but, like you said, it’s an individual adaptation issue. Do full-depth front squats involve hams and hips as well?

15

Ok,
this is a Intensive Tempo or extensive ?
Today i did ( 2.400m )
1x400m ( 1m12s )
5 minutes rest
1x400m ( 1m33s )
4 minutes rest
2x400m ( 1m52s / 2m )
4 minutes rest
1x400m ( 1m39s )
3 minutes rest
1x400 ( 1m40s )

Is this a Extensive Tempo ?

16

Ext tempo is approx 65%-70% of your PB for a given distance.

Hope this helps

17

No it is not because you have a 400 in there at 72 seconds when your pb is 70 seconds thats special endurance 2 work there. Your range should be at 95 or so, thats about 1 minute and 35 seconds for each one of your 400’s, but i would suggest doing 100’s and 200’s at first because 400’s can still be a good workout when your not in that great of shape; the point of tempo work is to help recovery not get a good workout in. I would also reccommend you stay in 65% at first then build up by 5% each month for 2 months so at the end you at 75%. If you did it this way you would do 400’s in 1:47 or so would probly be the most beneficial because it doesnt matt how fast you go. Here’s a progression that I use to tell me when im ready to do other aspects.

Acc. Dev. --> MaxV --> Short Speed

Int. Tempo --> Split Runs --> SE2–> SE1

18

Good advice Jimmay.

19

All right fellows
i´m going to perfection,
tks everyone

20

Jimmay,
i don´t undestand this…
What is Split Runs ?
Can you give me some examples of distances & times & rests to each one of this phases below
Int. Tempo --> Split Runs --> SE2–> SE1

My 100 dash by myself…( weakness / strong point / weakness )
Start: prety bad on first steps, slowly ( could because my height ? 6’1 - 1,83m ? )
after 5 or 6 steps from start i´m good enough ( for a begginer ), but i don´t have much technique ( drive phase…)
from 10 to 30 meters, i´m good too on accel phase and i think that my maximum speed is very good but a little bit short ( 2 or 3 seconds ) and occurs between 40 and 60 meters.
After that, my speed becomes slower and slower and slower,
from 80 to 100m i try to get high knee, buttock, relax uper body, but even with all this techs and tricks, my last 20/10 meters is very bad…
So, what i need ( not to mention english classes of course) ???
More weights ?
More plyos ( i don´t do any plyos yet ) ?
More Intensive Tempo ?
More Extensive Tempo ?
More Speed Endurance ?
Or stay calm with patience above all this ?
Oh, very important, i guess,
I don´t do drugs yet ( except creatine once a week for weight works )