I need Backing to my program

Expert Discussion Advanced Sprint Training
1

I recently got my high school coach to allow me to train under my own program. Now he wants to see it. He attempted this week not to allow me, and then the next day he said he would be fine with it, just wants to integrate other “less experienced” people into it. I have gotten injured, and went to the doctor. He just told me to take a week off, and I will see a specialist to help heal it faster, or talk about how to prevent it from happening again.

Ok, now I need backing on this program. I got another program from my old high school coach, and sent it through two forums, one being this one. This is what program was made.

Last week of Jan to Last week of February

Monday: 40m sprints/accelerationsx5-7 Weights
200-300m of total volume
Tuesday: Tempo
Wednesday: 30m flys, 20m build up. Weights
Thursday: Tempo
Friday: Split rep SE 2-3 x (4x60m 1 minute between reps, 7-9 minutes between sets).
Saturday: Tempo

Over time decrease sets, increase rests.

Example:
Around mid Feb, it might be
2x(4x60m 1 minute between reps, 8 minutes rest).

Schedule from March-mid May.

Monday: Accel out to 40m.x5-7 Weights
Tuesday: tempo
Wednesday: meet
Friday: Max Velocity low volume.
3-5x30m flys. 3 min break between. start 5 sets, decrease over time.
Weights
Saturday: SE:
100x3. 10minutes rest between
Also:
4 x 150
3 x 200m
2-3 x 300m
2 x [250m, 40m, 40m, 40m with walk to starting like for recovery between reps and full recovery between sets].

Keep sets to 2 or 3

That is the basic program. Now I need backing, because he may attempt to say something is incorrect or wrong. Such as, how can I explain to him that the speed days are needed?

He will also probably try to critic my tempo schedule, maybe saying its not enough. I will post that scedule in my next post in this thread. Does anyone here see anything wrong with it? I have also only gone through the first two weeks of it completly. I have staid on the 3 week and havn’t completed one complete week of it for the past two weeks. This was do to this coach being a little pushy. My injury prevented me from doing the complete week. I took off Thurs.-Sun. last week, and this week. I now have doctors backing, so it shouldn’t be a problem. I will take a complete week off, which was what I thought I originally needed anyways.

I’ll post my tempo schedule in the next post.

2

Jan. 24- April 18

  1. 1000
  2. 1000
  3. 1200
  4. 1200
  5. 1800
  6. 1800
  7. 1800
  8. 2200
  9. 2200
  10. 2200
  11. 1600
  12. 1600
  13. 1200

Each number stands for a week between those two dates. There are thirteen weeks between those dates. The thirteenth week is the week of regionals, week after that lower state, and the week after that state.

Now, again, I’ve only completed the first two weeks tempo. I’ve been stuck on the third week, or really just 1200m tempo, and havn’t completed a full week of it. I’ve done two weeks of it in a row but only 3 tempos of that completed in those two weeks. How should I adjust the schedule do to that. Should I just say I’m on the 4 week, since I basically completed the third week in two weeks, or should I move on like it never happened?

If the schedule went as planned I would be on the 5 week this week, I’m taking off this week. So when I started back up, I would supposed to be on the number 6. What should I do when I begin up again next week? Thanks for any help.

3

Program looks good. You may want to do accel up to 30 meters and all out 60 meter sprints in the same session later. Essentially work on Aceel and Max velocity in the same session. Also dont be afraid to work on some accels before special endurance workouts. Just dont go crazy with the acceleration volume. The tempo you have listed is plentyyyyyy for a 100-200 guy such as yourself. Again monitor you volume. If you feel terrible one day you can always cut it down. Same thing goes for if you are having lower leg problems such as shin splints. Cut down the tempo volume or do it in the pool. When meets start 3 tempo sessions are alot. Do your 2 main workouts and 2 tempo days and leave the other day for premeet starts etc. Also remember if you have any dual meets or mid week meets to use that as you special endurance and only do 1 other workout during the week which would probably be accel/max v. or speed end.

4

I’m a 400 and 200 m person. I think you missed my questions. Remember in the periodization part of this board, you worked on the schedule. I’m asking about How to change my tempo. I’ve only gotten to the 2 week, and have only done three sessions of the third week. For the past two weeks, I’ve only been able to do Mon-WEd. Thurs. injury started to bother me both weeks. Went to doctor and he said to take a week off. I need to know how to ajust the tempo due to this.

I should be on the 5 one this week, I’m taking off this whole week. I havn’t completed past the 3 one yet. I’ve done three sessions of the third one in the past two weeks. How should I adjust to this?