My stats:
Age:23
Weight:190lbs
Height: 6’1"
bf:~10%
60m:6.97s
100m:10.79s
200m:22.14s
Squat: 405lbs
Clean:100kg
Snatch:70kg
SLJ:3m
5x double leg bounds:15.75m
Vertical jump: 34"
Training age: 2 years, going into my 3rd.
Progression:
1st year: 60-7.02 100-10.79 200-22.14
2nd year: 60-6.97 100-10.94 200- 22.47
Not really a progression but rather a regression.
I started track late in life. I always knew that I was quick but never tried it. In high school I was really in to weightlifting and bodybuilding. Reached a weight of 240lbs by my first year university. When i started track I weighed about 205lbs, and since then my weight has been steadily coming down.
My first two years I trained with a coach. His philosophy was the following:
Long to short
Slow to fast
1x/wk speed, 1xwk/accels, 1xwk/SE
His style was successful for my first year. Going from nothing to any sort of training program I would see results.
The thing that happens every year with that sort of training is that everyone in the group is so much slower when the season starts and progress is very difficult to be had. A lot of energy is wasted on rebuilding what once was.
From my first indoor year to my second, I noticed when I started my second indoor season that I had made zero progress since the last year. I knew this wasn’t the type of training that I wanted to do.
In the summer following my 2nd indoor season (this summer), I decided that I would branch off and train myself. I have decent form all around, and technically, my old coach was never really helpful. The program I had designed was mostly based off of what I thought had worked from my old coach. It was high intensity, low volume. Unfortunately it was arranged in such a way that was completely wrong. In essence, I had no clue what I was doing.
At the end of that same indoor season, I started training with our shot put coach in the weight room. He is incredibly knowledgeable and has had success at the international level. The only decent coach in this area.
He brought my squat up from 325, introduced me to cleans and snatches and squat jumps. He also does a good amount of plyo work. Brought my vertical up from 28" and my standing long jump from 2.8.
Although all of my GPP work increased, my sprint performances decreased. I knew it was because of my poor planning.
Eventually, I stumbled upon CF. I dwelled the forums for a while, trying to learn as much as possible. I got a really good grasp of most concepts. My next indoor season will be based around CF’s principals, but altered in a way that fits to my particular needs.
My new training philosophy:
Speed year round approach (fast to faster)
Short to long progression
3x/wk speed, my body responds well to 3x/wk speed sessions and is highly resistant to injury (shin splints and a minor hamstring tweak in my career) I also have decent access to therapy (Massage and chiropractor).
Speed endurance is not a priority in the fall whatsoever.
I’ve found that my body adapts to speed endurance work quickly and specifically. I will tend to not go over 150m in the spring, even when preparing to race 200m. My times drop significantly with every race, as is to be expected with a short to long progression.
Goals:
60m:6.7s
100m:10.4s
Last year I ran 6.97s at a body weight of 195lbs and bf of 11%. I’ve been steadily dropping body fat, and will easily be at 185lbs for the fall.
All measures of strength and power have increased since my 6.97s, and will continue to increase this fall.
Regular speed work will not only avoid losing significant speed but the energy will go towards building new speed. I believe that I had the GPP to run a 10.5 this summer but failed to achieve an adequate SPP in order to fully accomplish this.
Frequent flexibility work and tempo. At the moment, a one lap jog kills me. My areobic capacity is ridiculously weak (VO2max:29). I’m not saying that this is a huge contributor to speed or anything, but it definitely hampers my recovery in between sets. It takes me so long to recover from a burst of speed that it takes away from the intensity of the work out. Hopefully regular tempo work will help this out.
Right now im in off season. This is week 2/2 for my rest and I will begin gradually phasing back in to GPP next week.
I’ve recently ordered the SPP download, once i’ve integrated some of the concepts from that, my workouts may be altered slightly.