Awesome! Background is: I’m a 17 year old athlete who’s in his second training year, capable of around 7.0 FAT 60m in good weather conditions, though not right now because of the overtrained state.
The winter season was very dissappointing because I barely had access to facilities and therefore did not get to do much speed work. We had few meets and only one of them was on a decent surface, where I ran badly.
I followed winter with three 5 day GPP micros, but betweent the first week was a vacation week where I did not get to exactly follow the schedule but did a lot of general prep work.
The setup for the three micros were:
Day 1 CNS emphasis-pairs of walk back 55s/60s to start to build speed endurance and regular 55s, 60s. Micro one was 440m; micro two was 380m; micro three had to be on grass because of location and was only 30m reps; 330m. During the vacation week I was only able to do one speed session and only a small amount since it was on flats in artificial turf, I did 275m total volume with 15-20m reps.
On these days I also did some drop landings from a short height or box jumps, in relatively small volumes, no more than 30 in a day.
Day 2 Heavy push/pull:
Pullups and pushups: 3 sets, either to failure on the first set and then to failure after or so that they ended in failure
“2/1”, concentric with two arms, eccentric with one arm, rows, progressing from 2 sets the first micro to 3 sets the second and third. Could not do much for pulling strength on vacation but did pushups. On micro three I added the rows into day three and did not do a push movement.
Day 3 Leg depletion or accumulation:
I did three days of body weight leg depletion work, one day in the first micro and two on vacation. In micro 2 I did 310 weighted squats, lunges, and hypers. In micro three I did 38 weighted squats, lunges, and RLDLs.
Day 4 Cardiovascular fitness day:
I did tempo up to 1000m on the tread mill. When it reached above 600m it did stray out of the realm of extensive tempo. I felt I really needed to improve my general fitness. Volume was around 2000m per day, on average probably about half intensive and half extensive.
I followed this with a five week strength phase:
I trained six days a week, alternating extensive tempo and one day speed and weights, a day of just speed, and a day of just weights, except on week 3.
One weight day was deadlifts, rows, and bench and the other squats, chins, and bench.
It went:
Wk. 1: 36 on squat day lifts but chins done in same style as GPP and 36 on deadlift day lifts
Wk. 2: 54 on squat day lifts but chins done in same style as GPP and 54 on deadlift day lifts
Wk. 3: 3*8 on squats; all the lifting I did that week, done alone on a day, also did one hard speed session and one grass hill speed session to give CNS a break and try to help convert strength gains; three tempo sessions as well
Wk. 4: Same as wk. 1
Wk. 5: Yesterday was the end of that week so this week was different for a few reasons, but see below.
Speed stayed constant at around 800m per week, divided up over the two days. It consisted of mostly maxV work from a fly-in or speed work of 60-80m and special end. of 200 or below twice.
Tread mill tempo stayed constant at 2000-2100m + 5*45s hurdle mobility + 3000 “unit” core work (units based on Clemson’s recommendations) twice weekly
and 20 minute low intensity circuit (usually about 35-40 sets) + 2000 “unit” core work once weekly.
This past week was week 5. Sunday of week 4 the speed work went awfully. We were supposed to have a meet Thursday and Friday on week 5 for what reason I can’t imagine, so I did tempo Monday, a max triple dead lift Tuesday, tempo Wednesday, Thursday got cancelled and I took the day off, had the meet Friday (100+200 and ran more than a second slower than I was hoping for in 100, 200 was also horrible), tempo Saturday, and ran 270m short speed yesterday very very slowly. I was going to do my last strength session after this but decided to call it off.
Track practice started on March 8 and I have had to do some extra volume of stuff at tempo pace or below but nothing higher (I train after practice). However, I have been doing a low volume of throwing almost every week day and I think this may have been a big part of what is draining me. I underestimated it because it was low volume and I’m not very good at it but I’ll make sure to limit it now. One other note that I should make is that I had to sometimes cut pushing from my strength phase work because of throwing in practice.
Otherwise I think the speed volume might have been a little too high on certain days and that the lifting, since it produced such great results (~+70 pounds on squats and +50 on deadlifts) might have been very draining.
As I said I cut yesterday’s session short in speed and lifting. I’m writing this on Monday at this time because I’m sick with a minor cold. Thursday we have a meet. Tomorrow I told some kid that I would race him in the 200 on our cinder track since he thinks he’s faster than me, but I could worm out of that one, though it will be annoying to do so. So schedule so far is:
Monday-Out with a minor cold
Tuedsay-200 race on cinder plus a small amount of throwing shot or disc ? (potential benefits is pretty high muscular demand at low volume and low CNS demand because of the surface and low volume) or something else plus a small amount of throwing shot or disc
Wednesday-Ext. tempo + mobility + core work. No throwing, and a very small amount of long recovery ext. tempo on cinder.
Thursday-Meet (it’s mandatory)
So I guess the question is, what to do on Tuesday and should I use the meet results on Thursday to try to see if I’ve rebounded or not for Saturday or should I make Saturday submax no matter what the results of Thursday? And from then what? I’d like to start working in cleans and plyos in low volumes at some point since I’m of the stregnth phase and into pre-comp, but when should I start incorporating them?
Sorry I couldn’t make this more concise.
