My 6 week indoor track and weight work program. please critique.

DBjohn · August 19, 2003, 7:03am

I’ll just be getting out of football when i start this.

6 Week Indoor Training Program

-Take 1-2 weeks off after football.

Week 1:
mon - 6x50m (100%), weights <3min rest>
tues - 5x200m (65%) <3min rest>
wed - weights
thurs - 6x50m (100%), weights <3min rest>
fri - 5x200m (65%) <3 min rest>

Week 2:
mon - 3x30m::6x50m (100%), weights <3min rest>
tues - 6x200m (65%) <2min rest>
wed - weights
thurs - 3x30m::6x50m (100%), weights <3min rest>
fri - 6x200m (65%) <2min rest>

Week 3:
mon - 3x30m::6x60m (100%), weights <3min rest>
tues - 6x200m (65%) <2min rest>
wed - 150m::120m::100m::80m (100%), weights <full recov.>
thurs - 6x200m (65%) <2min rest>
fri - 3x30m::6x60m (100%), weights <3min rest>
sat - 10x100, (75%) <2min rest>

Week 4:
mon - 4x30m::6x60m (100%), weights <3min rest>
tues - 6x200m (65%) <2min rest>
wed - 175m::150m::120m::100m (100%), weights <full recov.>
thurs - 6x200m (65%) <2min rest>
fri - 4x30m::6x60m (100%), weights <3min rest>
sat - 10x100, (75%) <2min rest>

Week 5:
mon - 4x30m::8x60m (100%), weights <3min rest>
tues - 6x200m (65%) <2min rest>
wed - 200m::175m::150m::120m (100%), weights <full recov.>
thurs - 6x200m (65%) <2min rest>
fri - 4x30m::6x60m (100%), weights <3min rest>
sat - 10x100, (75%) <3min rest>

Week 6:
mon - 4x30m::8x60m (100%), weights <3min rest>
tues - 6x200m (65%) <2min rest>
wed - 225m::200m::175m::150m (100%), weights <full recov.>
thurs - 6x200m (65%) <2min rest>
fri - 4x30m::6x60m (100%), weights <3min rest>
sat - 10x100, (75%) <2min rest>

NOTES

Before every session there will be:
-2 lap warm-up
-stretching
-sprint drills
<high knees 2x 10y
<1 leg bounds 2x 15y
<2 leg bounds 2x 15y
<1 leg hopping 2x 15y
After workout there will be a 2 lap cool-down and stretching.
Inbetween 30m and 40m there will be a 3 min break.
Tailor to meets.

Weight Training Program

WEEK 1
mon:
Cleans - 4x3
Bench - 3x10
Squat - 3x10
Behind Neck - 3x10
Bent Row - 3x10
S.L. Dead Lift - 2x10

wed:
Hang Snatch/Clean - 4x5
Dead Lift - 4x3
Incline Bench - 2x10
Jump Squat - 2x10
Bar Curls - 3x10

fri:
Cleans - 4x3
Bench - 3x10
Squat - 3x10
Military - 3x10
Bent Row - 3x10
Lunges - 2x10

WEEK 2
mon:
Cleans - 4x3
Bench - 10-7-5-3-1
Squat - 10-7-5-3-1
Behind Neck - 3x10
Bent Row - 10-7-5-3-1
S.L. Dead Lift - 2x10

wed:
Hang Snatch/Clean - 4x5
Dead Lift - 4x3
Incline Bench - 2x10
Jump Squat - 2x10
Bar Curls - 3x10

fri:
Cleans - 4x3
Bench - 10-7-5-3-1
Squat - 10-7-5-3-1
Military - 3x10
Bent Row - 10-7-5-3-1
Lunges - 2x10

WEEK 3
mon:
Cleans - 5x5
Bench - 5x5
Squat - 5x5
Behind Neck - 3x10
Bent Row - 5x5
S.L. Dead Lift - 2x10

wed:
Hang Snatch/Clean - 4x5
Incline Bench - 2x10
Jump Squat - 2x10
Bar Curls - 3x10

fri:
Cleans - 4x3
Bench - 5x5
Squat - 5x5
Military - 3x10
Bent Row - 5x5
Lunges - 2x10

WEEK 4
mon:
Cleans - 1x5, 4x3
Bench - 1x5, 4x3
Squat - 1x5, 4x3
Behind Neck - 3x10
Bent Row - 1x5, 4x3
S.L. Dead Lift - 2x10

wed:
Hang Snatch/Clean - 4x5
Incline Bench - 2x10
Jump Squat - 2x10
Bar Curls - 3x10

fri:
Cleans - 1x5, 4x3
Bench - 1x5, 4x3
Squat - 1x5, 4x3
Military - 3x10
Bent Row - 1x5, 4x3
Lunges - 2x10

WEEK 5
mon:
Cleans - 6x3
Bench - 6x3
Squat - 6x3
Bent Row - 6x3
S.L. Dead Lift - 2x10

wed:
Hang Snatch/Clean - 4x5
Jump Squat - 2x10
Bar Curls - 3x10

fri:
Cleans - 6x3
Bench - 6x3
Squat - 6x3
Military - 3x10
Bent Row - 6x3

WEEK 6
mon:
Cleans - 3x3, 3x1
Bench - 3x3, 3x1
Squat - 3x3, 3x1
Bent Row - 3x3, 3x1

wed:
Hang Snatch/Clean - 4x5
Jump Squat - 2x10

fri:
Cleans - 3x3, 3x1
Bench - 3x3, 3x1
Squat - 3x3, 3x1
Bent Row - 3x3, 3x1

PLEASE TELL ME WHAT YOU GUYS THINK AND ANY CHANGES THAT I NEED TO MAKE. THANKS

400Stud · August 19, 2003, 10:12am

After a quick glance over, your running program looks good to me…I’m assuming you’re running the 60 and 200m.

Your weights program is questionable, though. If you are just getting out of football, why are you doing so many isolation exercises? Every week should be similar to the last week with only 3-4 exercises in a session. All those single-joint exercises you are doing won’t help you much for track.

I’m assuming that you lifted during football. Even if you don’t, you are going right into your season so hypertrophy is not needed and maintenance might be what you want that will help most.

Anybody else?

Chris6878 · August 19, 2003, 10:40am

on your 100% speed days you are only taking a few minutes rest. WHy is that. You need full recovery or you will be sprinting with bad form because of exhaustion.

pete · August 19, 2003, 11:02am

I think you should maybe spend the first two weeks or maybe even more doing maybe one speed session a week on grass and doing tempo four or five days. Hopefully that would allow you to do your tempo with 30-40s rest periods instead of 2 or 3 minutes. Then you could go into the speed. I also agree that when you start doing the speed you should give longer rest periods.

400Stud · August 19, 2003, 12:17pm

Well he is coming back from football. He has an aerobic base already so why the need for so much tempo? He has done some speed work (more than likely wind sprints for football), so he shouldn’t need to do sprints on the grass.

I agree that he should be taking a longer rest b/t reps on speed days or it is football over again and not track.

DBjohn · August 19, 2003, 12:41pm

400stud you got it right, its the 55m and the 200m. 3 minutes is usually all it takes for me to pretty much fully recover, but instead im gonna use 5 minutes rest for the 60m, 3 minutes for the 30m and then 1-2 minutes for my tempo runs. And reduarding the weight program, i think im gonna just do clean/squat/bench/bent row. what do u think? any other weight routine ideas would be helpful. thanks guys.

DBjohn · August 19, 2003, 12:49pm

also, how many reps do you guys use for straight leg dead lifts? because my football coach always had us do reps of 10 for it, but then i know that lower reps are better.

gf_200 · August 19, 2003, 1:23pm

2 core + 1 supplementry excercise may be enough…

pete · August 19, 2003, 3:53pm

If the aerobic base is there it should be maintained and it seems unlikely to me that tempo over shorter distances with long rests would do this. If its there do the runs with 30-40s rests.

400Stud · August 19, 2003, 7:02pm

DBJohn -

I would say to extend your tempo lengths to 400m since you are running the 200. I’m not saying do it every session, but longer tempo runs can help you out a lot. Your rest times are good, except on tempo shorter than probably 150m, less than a minute would probably be best for best maintenance results. Your new weights setup is good and I would stick with reps under 8 for anything except OL’s (4-5 MAX).

gf200 -

Usually what you said is good for weights, but people can also get away with my setup as well. It all depends on the athlete. Regardless, the amount of exercises shouldn’t go over 4 for best results.

Pete -

True and I stand corrected.

shabachsports · August 22, 2003, 3:01pm

I would agree that you have some really short rest periods on your 100% days. You want to have full rest on those days. it might be shorter for you because you are coming off of a sport. but you do need complete recovery time. and you will want about 90s on your tempo days which is the equlivent time of a 100m brisk walk.

DBjohn · August 23, 2003, 12:52am

Ok first off, thanks everybody for all of the help. Now here is my revised training plan. I switched the rest times and some of the distances. I also changed around my weight program. mondays and fridays will be for core strength ex. bench, squat, bent row. wednesday will be for secondary muscles ex. military press, s.l. dead lifts.

6 Week Indoor Training Program

-Take 1-2 weeks off after football.

Week 1:
mon - 6x50m (100%), weights <5min rest>
tues - 6x120m (65%) <90sec rest>
wed - weights
thurs - 6x50m (100%), weights <5min rest>
fri - 5x200m (65%) <90sec rest>

Week 2:
mon - 3x30m::6x50m (100%), weights <5min rest>
tues - 5x250m (65%) <90sec rest>
wed - weights
thurs - 3x30m::6x50m (100%), weights <5min rest>
fri - 6x200m (65%) <90sec rest>

Week 3:
mon - 3x30m::6x60m (100%), weights <5min rest>
tues - 5x300m (65%) <90sec rest>
wed - 150m::120m::100m::80m (100%), weights <full recov.>
thurs - 6x200m (65%) <60sec rest>
fri - 3x30m::6x60m (100%), weights <5min rest>
sat - 10x100, (75%) <45sec rest>

Week 4:
mon - 4x30m::6x60m (100%), weights <5min rest>
tues - 6x300m (65%) <90sec rest>
wed - 175m::150m::120m::100m (100%), weights <full recov.>
thurs - 6x200m (65%) <60sec rest>
fri - 4x30m::6x60m (100%), weights <5min rest>
sat - 10x100, (75%) <40sec rest>

Week 5:
mon - 4x30m::8x60m (100%), weights <5min rest>
tues - 5x350m (65%) <90sec rest>
wed - 200m::175m::150m::120m (100%), weights <full recov.>
thurs - 6x200m (65%) <60sec rest>
fri - 6x30m::6x60m (100%), weights <5min rest>
sat - 10x100, (75%) <35sec rest>

Week 6:
mon - 4x30m::8x60m (100%), weights <5min rest>
tues - 4x400m (65%) <90sec rest>
wed - 225m::200m::175m::150m (100%), weights <full recov.>
thurs - 6x200m (65%) <60sec rest>
fri - 6x30m::6x60m (100%), weights <5min rest>
sat - 10x100, (75%) <30sec rest>

Weight Training Program

REPS FOR SQUAT/BENCH/BENT ROW:
WEEK 1 - 5x5
mon:
Cleans - 4x3
Bench
Squat
Bent Row

wed:
Hang Snatch/Clean - 3x4
Dead Lift - 4x3
Military - 3x10
Bar Curls - 3x10