First official week back at training, but the squad has been doing something for the past 2 weeks. The day before the first training session, the squad (and other Hobartians) had the wonderful Kitkat available. It was a brilliant to have coaches of the current Men’s and Women’s 400m Australian record in Hobart.
Anyway back to training. This is week 3 of an 8 week GPP
Monday - Speed and Resistance
4 x 30m with 30% of bodyweight, 3 minutes recovery
4 x 30m with 2 minutes recovery
1 x 90m at 400m finishing pace. The 400m runner failed to grasp the concept and run it at about 1 second too fast
Weights
1a. Clean Pull + Hang Clean 4 x 2 (2+1)
1b. Squat Stretch 4 x 20 sec
2a. Hip Thrust 2 x 8
2b. Military Press 2 x 6
2c. Front Hold off Bench 2 x 20sec
3a. Lat Pulldown 2 x 8
3b. Front Squat 2 x 6
3c. Kettlebell Overhead Walk (1 arm) 2 x 20sec each side
Tuesday
Tempo - they have a choice between running, rowing, bike, swimming and 3 programmes for each.
Wednesday is off, although they most do another sport
Thursday - Resistance
1a. 1 Arm Suitcase Deadlift 3 x 4 each side
1b. Yoga Move 3 x 4 each side
2a. 1 Legged Squat 3 x 3 each side
2b. Floor Press + Push Ups 3 x 5 + max
2c. Dragonflags 3 x 20sec
3a. Arabseques 3 x 8 each leg
3b. Bent Row + Rev Push Ups 3 x 6 + max
3c. Side Holds 3 x 20 sec each side
Friday - see Tuesday
Saturday - Hills
2 x 20m, 2 minutes rest
2 x 200m, walk back between reps then 8 minutes
2 x 100m + 60m, walk back between reps then 8 minutes
4 x 30m with 30% of bodyweight, 2-3 minutes recovery
2 x 30m, 2-3 minutes recovery
1 x 90m at 400m finishing pace. The 400m runner failed to grasp the concept and run it at about 1 second too fast
Weights
1a. Clean Pull + Hang Clean 5 x 2 (2+1)
1b. Squat Stretch 5 x 20 sec
2a. Hip Thrust 2 x 10
2b. Military Press 2 x 6
2c. Front Hold off Bench 2 x 30 sec
3a. Lat Pulldown 2 x 10
3b. Front Squat 2 x 6
3c. Kettlebell Overhead Walk (1 arm) 2 x 30 sec each side
Tuesday
Tempo - they have a choice between running, rowing, bike, swimming and 3 programmes for each.
Wednesday is off, although they most do another sport
Thursday - Resistance
1a. 1 Arm Suitcase Deadlift 4 x 4 each side
1b. Yoga Move 4 x 4 each side
2a. 1 Legged Squat 3 x 4 each side
2b. Floor Press + Push Up 3 x 5 + max
2c. Dragonflags 2 x 30 sec
3a. Arabseques 3 x 10 each leg
3b. Bent Row + Rev Push Ups 3 x 6 + max
3c. Side Holds 3 x 25 sec each side
Friday - see Tuesday
Saturday - Hills
2 x 20m, 2 minutes rest
2 x 200m, walk back between reps then 8 minutes
2 x 60m + 100m + 60m, walk back between reps then 8 minutes
They didn’t do there Tuesday or Friday session, as they were tired due to Uni and work committments - but still race a 7km race on Sunday. Haven’t spoken to them about that, only found out as a friend tried to beat them.
For smart people, they are stupid and old training beliefs espoused by family are difficult to break down.
3rd Week of training, planned format didn’t change much but a few things popped up so we had to modify training or cancel session
Monday - Speed and Resistance
1 x (3 x 30m), 2-3 minutes recovery - 3x 30 = 30 @30%, 30@nil, 30 @ 10% bodyweight
1 x 90m at 400m finishing pace. The 400m runner failed to grasp the concept and run it at about 1 second too fast
Weights
1a. Clean Pull + Hang Clean 3 x 2(2+1)
1b. Squat Stretch 3 x 20 sec
2a. Hip Thrust 2 x 12
2b. Military Press 2 x 8
2c. Front Hold off Bench 2 x 40 sec
3a. Lat Pulldown 2 x 12
3b. Front Squat 2 x 6
3c. Kettlebell Overhead Walk (1 arm) 2 x 40 sec each side
Tuesday
Tempo - they have a choice between running, rowing, bike, swimming and 3 programmes for each.
Wednesday is off, although they most do another sport
Thursday - Resistance
1a. 1 Arm Suitcase Deadlift 3 x 6 each side
1b. Yoga Move 3 x 4 each side
2a. 1 Legged Squat 2 x 6 each side
2b. Floor Press + Push Up 2 x 8 + max
2c. Dragonflags 2 x 30 sec
3a. Arabseques 2 x 12 each leg
3b. Bent Row + Rev Push Ups 3 x 10 + max
3c. Side Holds 3 x 30 sec each side
Friday - see Tuesday
Saturday - Hills
No training - had a University commitment
We are coming into Exam period, so the planned week (pretty similar to previous weeks) and next weeks (rest and test) have been moved. My University students are studying Engineering and Medicine (they are under enough stress). So the next 3 weeks will be on the fly.
Last night the athlete did
2 x 60+300+60. 60 at come home pace, jog to 300 (100m jog) run 300 in 40, walk back to 60 and run. Rest 10 minutes.
First set hit the marks, 2nd set was 48 for 300.
Weights was pretty same as previous weeks.
The athlete isn’t ready to be doing speed endurance work, but it was good to touch base and show him were he is at
Thursday athlete did a full weights session and Saturday half a hills session.
He has 3 exams in 6 days, then another 2 the week after. As he operates on the motto, to get better do more work. So my philosophy for this period is if you want to train we train. I am encouraging him to turn up.
Athlete is slowly getting back into the mental side of training after only coming to training at 80% (University exams)
Tonights session was
Track
3 x 15 Acc, 12m Fast, 15m easy, 4 minutes rest
3 x 200m, 200m walk; 26.2, 26.4, 27.1
Weights
1a. Box Jump 3 x 3
1b. Hang Clean 3 x 3
1c. Deadlift 3 x 4
1d. Straight Arm Ab Pulldown 3 x 8
2a. 1 Leg Step Down 2 x 5
2b. Push Ups with two bands 2 x 11
2c. Dragonflags 2 x 6
3a. Back Extension + Row 2 x 7
3b. Hip Thrust 2 x 7
3c. Side Thrusts 2 x 30 sec
Athlete had a calf injury, that I think was caused by doing over 8 hours of driving, 6 hours of bushwalking in 3 days. Then we did a 300m hill, and he then decided to help a club member with his hills.
The past three weeks, we have been rebuilding volume and specific speed. Next week will go back to a full load of running next week with the intent being on having full intensity at race specific workout, but keep a big eye on how he is feeling.
Since my last post, we have been holding ground due to a winter virus (it isn’t putting people in bed but on average it is taking most people 3 weeks to get over it), but we managed to undertake sessions to keep the body moving.
Last night we took his session running sessions back to 8 weeks ago and managed to get through the session and weights on top of it. The session last night was
4 x 15m acc, 10m Fly, 15m Relax; 4-5 minutes rest
2 x 200m in 26.5-27; 200m easy shuffle recovery (did it in 26.0 and 27.2 on first step)
Weights straight after was
1a. Power Clean Pull 3 x 5
1b. Yoga Stretch 3 x 4 each side
2a. Bench Press 2 x 8
2b. Step ups 2 x 8 each leg
2c. Straight Arm Ab 2 x 2 x 15 sec x 1" Powerband
3a. Hip Lift 2 x 8
3b. Bent Row with Kettlebell 2 x 8
3c. Pallof Press 2 x 30 sec each side x 1: Powerband
Tonight his session is meant to be Easy tempo of 300, 500, 600, 500, 300
1a. Hang Snatch 3 x 5
1b. Squat to Stand 3 x 4 x 5 sec hold in each position
2a. Stiff Leg Deadlift 3 x 10
2b. Push Press 3 x 5
2c. Push Up Holds on Stability 3 x 3 x 30 sec
3a. Lunges 2 x 12
3b. Chin Ups 2 x 30 sec
3c. Plate Raise 2 x 60 sec
Tomorrow is tempo session
S1: 400
S2: 400
S3: 400
S4: 400
After each run do
• 20 push ups and
• 50 crunches
Saturday he is running a road relay for his club 3 x 1 mile legs
From memory I didn’t want to include a bend, and I thought 90 was as we were working on sets of 90m for sled. I think the 90 is what was modified in that session.
I have some trouble with a speed session and using finishing pace in a run because thats just very slow. For me there is more logic in running a few 80’s or 90’s in a faster oace e.g race pace for opening 200.
This particular athletes has trouble hitting target times, as he just runs as hard as he can all the time. He will run the first 200 in 25 (pb is 24.5) and his target time is 26.5/27 for example.
I think you may be starting training with a bit to much intensity. For example We use a lot of KKs training. I have 2 women coming off the following season. One ran 58.2 for 400h and split high 53 on 4x4 the other ran 23.9 for 200 and split 53.3. Coming into this season they have just comleted 10 weeks of pre gpp There fitness levels are good. Both just ran 3x800 on grass with 4min recovery avg times were 2:30. We will start serious track work next week. 14sec per 100 is our beginning pace maybe even a touch slower. For example we may go 4-5 x200 at 28-29 sec with 200 jog recovery. We probably wont run faster than that on any interval longer than 150 for at least 3 weeks. We will try and build speed through shorter intervals. When I feel that is in place thn we will drop to 13 sec per 100 then hopefully 12. and if we are extremely lucky by spring maybe a little work at sub 12 sec.
how are his mechanics in running. a pb in 200 of 24.5 is very slow. in our club the 1500/5k runners do that. It looks you guy is lacking speed, why not focus on that so you can work towards a potential 50/51. any guy should be able to run about at least 11.80.
Keep in mind KK plan worked great for his atletes but all these guys were very fast to begin with. SO when working with slow guys, my personal feeling is that speed is the first thing to work woth and when that is up to par build the plan more to de kk gpp that is aimed at conditiong
We are working on speed. From memory it wasvery early back into it. His pb over 4 is 53.
I don’t think his 200’s are too intense, I feel his biggest problem is he lacks pacing control. For a smart man (he has a degree in Science and is currently studying Engineering) he does stoopid things and is a very slow learner.
His mechanics are okay, we are progressing on a couple of areas.
Ted interesting. He doesn’t run any further than 350m on the track. I follow this sort of progression in the 200’s (from someone on this site)
2 x 200
3 x 200
2x2x200
1,3,2x200
2x3x200
5x200
We will do 1st week with walk recovery and 2nd week with jog recovery - so it will take 12 weeks in total
Getting back on track with our training load and intensity now, after managing illness and injury (although now he is moving into study for final year exams)
Tonights session the session was
4 x 20m with 20m run-in, 4 minutes
4 x 200m with 200m shuffle recovery in 26.5-27 (working on last 100 in 13.5)
His 200 times went 27.2, 27.5, 27.6, + 28.9, I am pretty happy with that and suggests he is in a slightly better place than I thought he was. I can’t comment on how he looked as I was not at training, after being sent home from work during the day.