First off im 19 years old and have been running (sprinting) since i was 13. im 5-8 150lbs 10%. Im a 2nd semister freshman at the university of southern maine.
I went to my coach a few days ago for him to look at my work out that I had come up with after a few months of looking at this site…
Its for 8 weeks and I did a progression of 1400 1500 1600 1500 1600 1700 1800 1600 (total volume for tempo) and my volumes for speed were roughly 300 - 400 m. I had started doing hills for sprints then gradually brought speed to the track. my problem is my coach told me it was all wrong tempo didnt need to be done neither did speed for it was way to early in the season and i would peak before competition. He told be to go for 30 - 40 min run’s 3 -4 days a week and gave me a new weights routine, the only power lifts were squats… what should I do? do what he says or continue doing what I have been doing?
You have to understand that Charlie’s short to long approach for speed development (which is what I assume you’re doing) flies in the face of what 99% of track coaches believe.
Regarding peaking too early, this isn’t a problem because the initial speed work you are doing is not at top speed. At this point in the year, you should be developing initial acceleration over 20-30m. It is only after this quality is established that you begin to extend that acceleration beyound 30m and focus more on top speed later in the year, which is when you start peaking.
The speed endurance can be developed two ways. In a short to long approach, speed endurance isn’t added until the spring when you begin to focus on top speed and longer distances.
In a long to short speed endurance approach, longer speed endurance runs (250-300m) can be performed in conjunction with the short acceleration sprints, since these longer runs can be performed at a high level with a short acceleration. For example, you can run a personal best in the 300 with only a 30m acceleration. In this way, the longer speed endurance runs will not emphasize top speed too early in the year since you’re not accelerating more than you do in the 20-30m sprints; you’re just maintaining that speed longer. As the year progresses and the speed work extends the acceleration and top speed, the speed endurance runs become shorter and faster, requiring extended acceleration and higher top speeds as well.
mortac is correct: speed with weights, tempo in between. Forget the 30-40m runs.
As far as your programme goes you won’t peak too early if you plan the vertical integration correctly. If the length of SPP1 is very long and you are worried about fatigue then you could simply split it into SPP1a and SPP1b with a test week followed by 1 week GPP half way through as a break and “race” period. Alternativly you can just use a very gradual ramp up in training volume.
In short, if you plan correctly you will achieve a peak when you want to regardless of how long the period is.
It depends, is he going to be supervising you for all of these workouts or not? If he isn’t checking up on you all of the time, do what you have been doing (except move the weights to the speed days as others have mentionned). If he is supervising your workouts directly, i don’t know what you can do…
If you are not being supervised by the coach, just do your own plan. Other than moving the weights to the speed days, your schedule and volumes look OK.
The approach your coach suggests is one I did for years. I can tell you from experience that it doesn’t work as well as the CF approach.
Running slowly for 30 or 40 minutes won’t help you run faster for races measured in seconds.
Looks into crystal ball
Is this coach a cross country/distance coach?[/QUOTE]
Yes he is the cross country coach as well… our program lacks in the sprinting area… so the majority of the athletes end up getting screwed over because 50% of us are all sprinters or jumpers… as for the weights they are as followed.
Day 1
Leg Extension
Squats or leg press
Leg Curls
Hip Abduction
Hip Adduction
Hyperextension
Standing Calf Raises
Walking Lunges
Alternating Standing Lunges
Day 2
Bench Press
Incline Press
Fly’s
Shoulder Press
Lat Pull Downs
Upright rows
Dip’s
Bicep Curl to shoulder press
Arm Pumps w/ 5-15lbs weights.
Prep period: 3-4 sets of 10-12
Precomp period: 3-4 sets of 8-10
Comp period: 4 sets of 5
I only see this program helpful in leaning out and getting back in shape. It lacks any good Olympic Power lifts. (Push Press, Power Clean, Deadlifts, Squats etc.)
oh yeah my coaches office is right on the side of the track so he kinda of watches me but not really, so i can get by with doing CFTS or similar way. and first day of practice is Nov 14th so i would have just enough time for a gpp phase unless i did the spp instead of his crap work.
[b]Day 1
Leg Extension
Squats or leg press
Leg Curls
Hip Abduction
Hip Adduction
Hyperextension
Standing Calf Raises
Walking Lunges
Alternating Standing Lunges
Day 2
Bench Press
Incline Press
Fly’s
Shoulder Press
Lat Pull Downs
Upright rows
Dip’s
Bicep Curl to shoulder press
Arm Pumps w/ 5-15lbs weights.[/b]
You seem to know more vs. your coach -at least in terms of sprinting- so stick to your plan!
In terms of weights, since you are doing two sessions per week, I would suggest working the whole body twice per week vs. one stimulus per muscle group per week. Try and concentrate on exercises that work many muscle groups at the same time (e.g., squat and deadlift, one of these for each session) and any supplementary work you want to do with smaller muscle groups (e.g., biceps, triceps) leave them at the end of the workout and with whatever is left in your body in terms of energy. Lastly, try and give equal importance to both the front and back of your body! Especially your back…
If the rest of the forum and you, of course, agree on the above, try and prepare two such workouts and I am sure everyone will be happy to help you out!
If there is no direct supervision from your coach, agree on everything with him/her and do your own thing!
Good luck!
EDIT sorry, I just saw original plan with 3 weight sessions in there vs. the only 2 day workouts presented above; let us know of this…
I dont know if I know more about sprinting then him, Its just he specializes in cross country and distance and we have no sprint coach. But the weights are what my coach gave me, so im open to anything any better. But I alternate between having day 1 twice a week and day 2 once a week then having day 2 twice a week and day 1 once a week
monday - day 1
tuesday - off
wednesday - day 2
thursday - off
friday - day 1
then the next week is vice versa. I also try to get in 3 core exercises per week…
Bird-dog (on ball) - 2x 30 sec each side
Side Bridges -2x 30 sec each side
planks - 2x30sec
Bicycles 2x20-30
Hanging leg raises w/ 10lbs weight - 3/15-20
trunk twist w/ med ball - 2x 30
