I am a full time athlete training 6 days a week.For the last 2 years I was being coached by a top ex GB sprint coach…that was until earlier on today when I received a phone call from him telling me that he no longer wishes to coach any more. I was gutted. I’ve put a lot of time and effort into my training and have always given 120% in training. I am now slightly disillussioned as to what to do next with regards to training. My first point of call is to resume training as normal (as I am in outdoor competition phase).It would be wrong to waste the money,time and effort that I’ve put in from February. My main goal this year is to make it to our National trials (AAA’s July 10th).I aim to be peaking towards the middle of June for 4-6 weeks leading up to the AAA’s. (running 10.6/10.5 low)
What I would like is a sample weights/plyo and track program that will take me through to the end of the season where then I can then assess my coaching situation and prepare for the indoor phase. I’m not sure what kind of information you would require but I can provide anything that you need.
Information that may help: 60m:6.96 (2004) ,100:10.80 (2003)
Current programme:
Mon (am):Weights (Cleans/Snatch/Squats/Deadlift/Calf raises/Shoulder workout and Back workout/Abs) 6*25m sledge runs.
(pm): bounding and plyos
Tuesday: (pm) Track session (as set by coach) at present it was 150*5 (10-12 min recovery)
Wednesday: (am) Weights: Snatch/clean&jerk/leg presses/deadlift/calf raises/chest work out and arms workout/abs) 6*25m sledge runs.
(pm) light plyo session
Thursday: (pm) track session (as set by coach) at present blocks6 over 50m. Then 480m build up runs (walk back recovery)
A: Can you fill in the full weight program with your lift weights and rep numbers and the anticipated progression into competition there?
B: Can you give us the exact dates of the competitions you have available in June and July?
C: Can you give us your location? Maybe there’s a group near you that you could join.
I’ll try to answer these questions as best I can.
A: Weights programmes as follows:
Snatch: (63@85kg) (non comp week)
Snatch (33@50kg) (comp week)
Cleans: (63@110kg) or (33@60kg)
Squats: (deep) (310@ 120kg) or (38@80kg)
Leg Presses:(38@160kg) or (35@80kg)
Straight Dead Lift:(38@140kg) or (35@80kg)
Standing Calf raises: 5*15@ 60kg
Back work out: Close grip chins: 410 bodyweight
Pull Downs to back: (weight varies)
Barbell Rows: 38@60kg
Hyperextensions: 415
Shoulders:Press behind neck: 48@60kg or 33@40kg
Upright rows: 48@30kg
Sledge Runs: 6 runs over 25-30m with 10-15kg
(comp week 6 runs over 20m with 5kg)
Chest:
Bench Press Flat (barbell): 48@90kg or 44@60kg
Bench Press Incline (dumbells): 48@34kg each side or 44 20kg each side
Flat or Incline Flyes: 4*8
Arms: Biceps: Barbell curls (ez bar): 48@15kg eachside
Dumbell curls:48@20kg each arm
Triceps: Press Downs: 48-10 (various weight)
Lying French Presses: 48-10 (various weight)
Question B:Planned Races: Its hard to pin point races as there are a few open meets that I plan to compete in. Major races include: Race in Switzerland (Swiss Meets - 12th June) Southern Championships (June 19th) AAA & Olympic Trials (July 10th). I’m part of the EAP race circuit so I get the opportunity to race in countries around Europe for prize money.
Question C: I’m in London Uk and I know a few groups who would be more than happy for me to join them…but I have to make sure that when I join a group now that the coach and group are right for ME.
I do feel sorry for you. I mean haveing a coach for sometime and then loosing him all at a sudden is surly something that hurt ( although I don’t really know??? ) I never ever had a coach myself. In fact, one of my main goals of training to get some respectable coach to want me and actually train me!! I’ve always done it alone. From running 14 hand to now running 10.57(elec.) I have tried all sorts of things. The right and wrong and I have fell in all types of mistakes and recovered. I believe that I’m gonna do something that will change my life a little this year. I don’t really like to talk about times cause I’ve learnt that they just come. Don’t force them. They will just come. And so will my coach. I believe that he will just come one day. I don’t know what I could’ve done with a coach all the past years. I still have hope cause I’m still 23. The problem is that I really don’t have enough money to pay some good coach and travel and train with him. But then I have to copewith it. I want to tell you that you should be able to pass through the hard times. I’m sure that Charlie here will help but then you have to just hold on and believe that you can go on alone for a while at least. Its only these who survive all the downs that can reach the top. So take care and good luck.
As a first step, it would be good to set up 5 to 7 preliminary competitions in June, with the last one approx 10 days before the Trials. Once you have the exact dates, maybe we can suggest a few ideas on the lead-in and taper from this period. In the meantime, at the minimum, it would be good to get someone to video your workouts to check for form. I wouldn’t make a lot of training changes before you set up your meets.
Thanks Charlie…I will try and get some footage of me running and my block starts. I’ll also try and get a more precise race layout for you as well…i’ve have a few in mind (including a couple abroad). Watch this space.