Hey astute sprinters;
here is an in-season workout week from a JC in Sac. Ca.
Tuesday looks a bit intense…
Anybody care to comment; in specific or in general?
In season routines consists like this, here is an example of a week workout during the season(March )
Monday - Team Meeting (10 minutes)
Dynamic warm up(only takes 30 minutes)
6 x Ladders + 20m, 6 x Mini Hurdles + 20m
2 x 150's w/ 50m walk between
3 x (4 x 100 Relay exchanges)
3 x 30m Form Block Starts on your own
4 x 20m, 3 x 30m, 2 x 60m - 3pt. Stance
Plyometrics & Hurdle Hops
Wt. Training with Coach Fua
Tuesday - Dynamic Warm Up
6 x Ladders + 20m , 6 x Mini Hurdles + 20m
6 x Ladders + 15 Mini Hurdles together + 20m
2 x 150m w/ 50m walk between (50-50-50 - stride-hit-finish)
100/200 - 3 x 4 x 100 Relay exchanges
1 x 300 Hallow (300-100-100-100-300)
(300 @ 39-41, 1-min rest - 100m @ 11.6-11.9 - 1 min rest -100m - 1min. rest - 100m - 3min. rest - 300m @ 36-37)
Cool Down - 2 Lap cool down, jog 100m, walk 100m for 2-Laps
200/400 - 1 x 450 - 4 x Flying 60's - 350 (400m @ 51-53 / 450 @ 58-60 / 300 @ 35-36 working on the 300 in the 400m, 350 @ 42-44)
Wt. Training with Coach Fua
Wednesday - Full Warm Up
30 min. Pool Workout
Thursday - Dyanamic Warm Up
6 x Ladders, 6 x Mini Hurdles + 20m
3 x (4 x 100 Relay Exchanges)
3 x 40m Block Starts w/ Gun @ 100m Start
3 x 50m Block Starts w/ Gun @ 200m Start
1 x 150m - 3 x 30-30-30 - 1 x 150 (150 @ 16-18 / Hit-Float-Hit / 150 = 50-50-50 run thru finish)
Friday - Team Meeting
Pre Race Warm Up
4 x 400 Exchanges
Pick up Uniforms
Saturday - Compete
Sunday - Rest, Relax, and Study
Alot of that I bet isnt even counted in the volume. Day 1 for example I bet the 6x ladders etc are part of the warmup as are the 2x150 there prob just buildups. As for the relay exchanges we do not knwo how logn of a runup they are taking or any other specifics. This is why it is hard to judge when we are not seeing every little detail.
I am corresponding with the Sac. City coach…
They have a girls team that won state 3 yrs running, but nothing going on for the boys; 1 jumper in Jr nationals; that’s all.
they have the biggest and best (supposedly) facility in the state…
for us the city of Sac. Ca. is the only way we can afford to get Joe into JC because his mom lives in Sac.
I sent a basic CF style intensity / recovery philosophy to the coach and will see how he responds.
Are you guys saying that the intensity is too much? guess we dont know yet without more detail…
We run against sac city… Bay Valley Conference, but it is being changed to the Big-7 for next season… Santa Rosa JC an option for you Joesdad? We have some studs comin in for next season (6’10" HJ- 22’6" LJ- 43’8" TJ… All from the same kid!,and a 10.84/22.28/49.7 guy)… those are 2 that I know of for sure right now… But yeah Sac City is dominant, they had a pretty solid group of sprinters this year, strong point was their 400m runners. I will say I do love running on their track; That is where the CA high school state meet is held this year, it is a very fast track for sprinters. (Where I ran my 400m PB back in High School)
I wanted to talk to my coach about maybe modifying our current template… I dunno if you noticed, but last year I had almost zero tempo work and little short speed work… How could I go about talking to him about it without offending him, but giving valid argumentative points? I have always wanted to say something, but was always afraid to how he would react.
thanks for the info WRC,
I cringe at the thought of little tempo work.
not sure how you would go about talking with coach; I have an intro as a prospect (Joe) so I can at least ask what his philosophy is and then I can put in my 2cents since he will have to respond.
:more comments on the workout sched will be appreciated; I will update as I get more info.
At a glance the milage seems ridiculous. I mean I loadedup our scd from over the year and I can’t remember ever going over maybe 2500 for the week! and that was max. Maybe you should consult charlie or something about the workouts. There seems to be alot of unessecary stuff in there as well. Just my opinoin though
This is just a sample week from this season that was used-
Monday:
Warm up: 1-Mile jog, Light static stretches, 4x100m buildups, sprint drills/dynamic warm up (a’s, b’s, high knees, but kicks, etc.)
3x300m w/ rolling start in spikes. Full recovery.
800m cooldown/stretch.
Tuesday:
Same Warm up
4x150m, 4-6 block starts (2x20m, 2x30m, 1-2x40-50m)
Relay exchanges, Cool down.
Wednesday:
Warm up
3x200m w/ rolling start or 300, 200, 300 or 1x320m time trial.
Cool down.
Thursday:
Warm-up
4x150m, block work on curve/straight.
Relay work, cool down.
Friday:
Light warm-up, 4x100m strides.
Saturday: Meet
Sunday:Rest
This is just a basic template, it wasn’t like this week inand week out, but you can see no tempo at all and short speed work the day after special endurance… No wonder I kept getting hurt.
Just ask the coach if he would consider it. Tell him you feel fried when you work out like this. If he listens to you stick with him. If he tells you to mind your f’ing biz then you need to figure out if he is going to do anything for you.
This is my first time checking out schools. Unfortunately money and location are criteria. Idealy we would want to check out school options, and then choose coaching philosophy;
Check out options and have a choice.
what are other coaches/programs doing? I would rather be in a good program than a great facility.
if there is no wealth of options, then we have to try and adapt… expect the worst, hope for the best.
There has to be tonnssss of juco or even NAIA schools willing to offer $$$. I dunno about there program but azuza pacific always has a very good sprint core. Mind you there hyper religious:|
