Hills ; 100m x 10 @ 75 % effort with walkback recovery
Weights
Thursday
30 mins of v. light swimming
Friday
Hurdles drills
4 x 60m with gradual acceleration
(600 - 200) (500-200) (400-200) (300 - 200) (200 - 200) with 200m walked as recovery between runs
eg. run 600m, walk 200m, run 200m, walk 200m, run 500m, walk 200m, run 200m…
I’v done only three sprint sessions this season, 6 x 100, 8 x 100 and 4 x 200 so this will be the first real work I’v done in close to 9 months. The hurdles and 60’s will be mainly as a part of a warm up. Not sure if this will be too intensive / not intensive enough as part of general preperation for the heavier training commencing in a months time? Thoughts?
Flyer, following your PM, this is some thoughts:
Why not add what we call here “general physical preparation” exercises, which include medicine ball, proprioceptive exercises, various drills, push ups press ups, etc… Because 'im not sure swimming alone would be enough to develop upper body and core. Why no speed workouts like 2 or 3 sets of 30m, 40m, 50m at say 95%? In a 4x60m gradual acceleration, i guess that give only 1 x 60m at >90% ?
PJ, thanks for the reply. The swimming is more of a recovery than any type of training. Just to get blood flowing, muscles moving - injury prevention basically. I have been lifting weights for the last three or so months, consisting of upper and lowerbody, general strengthening basically (squats, dead lifts, bench press.) and will continue this for the next 3 weeks. Is this an adequate substitue for GPP exercises?
I am a big fan of pushups, but I got to a point where I could do up to 5 sets of 50 - thats when I started lifting weights. I do appreciate the importance of a strong trunk, and have been strengthening through dead lifts, squats, cleans, reverse hypers.
The reason im not including any speed work was purely out of caution. I’d always gone with avoiding high intensity work until a general base of conditioning had been established to avoid any early injuries. The 60m’s are run so that somethign close to max speed is reached at 60m. By gradual acceleration I just mean without a furious start. If I was to adopt ‘speed work’ could I simply increase the 60’s to >95% effort?
Would weight training be an appropriate substitute for pushups, chin ups, etc.? Since bench press offers a similiar movement to pushups, can this exercise be implemented as a substitute? What core exercises would you suggest as most relevant to sprinting? Bridging, crunches etc.?
I realise that incorporating some type of speed work might be the way to go - What work outs would you suggest? Could I simply do 4 x 60m @ 100% at the beggining of each session?
Also, is it your opinion that training on consequetive days should be avoided or does this present no real problems in a general conditioning phase?
