Opinion on these workouts

drivephase1015 · April 22, 2004, 11:49pm

What do you all think of these workouts?

Tape drills are supposed to be run with marks set out in sets of 5 five to simulate stride pattern for the race. Walk back recovery is used. (tempo)
Diagonals are done on the field where you run from one corner to the other corner and shuffle across then endzone to the other corner then going running to the next one. (tempo)
Turnarounds are when you run 60m and however long it takes you to slow down is your rest as you walk back to the line to go again. (tempo)
Ins and outs are walk back recovery.
Circuit/Cross training is anything with minimal impact. Pool, bike, etc.
Hurdle pushes are where you get into a stance like you are in the blocks and you push the hurdle.

Monday: 15x100m Tape Drills
Tuesday: 15xDiagonals
Wednesday: 3x5x60m Turnarounds
Thursday: 10x150m Ins and Outs
Friday: Circuit/Cross Training
Saturday: 15x30m Tape Drills & Plyometrics II

Monday: 15x100m Tape Drills
Tuesday: 3x5x30m hurdle pushes & Plyometrics II
Wednesday: 20 minute tempo run
Thursday: 10x150m Ins and Outs
Friday: Circuit/Cross Training
Saturday: 15x30m Tape Drills & Plyometrics I

Monday: 15x100m Tape Drills
Tuesday: 8x200m Hills
Wednesday: 15x60m Tape Drills and Plyometrics I
Thursday: 10x150m Ins and Outs
Friday: Circuit/Cross Training
Saturday: 10x80m Ins and Outs and Plyometrics II

Monday: 15x100m Tape Drills
Tuesday: 20 minute tempo run
Wednesday: 15x60m Tape Drills and Plyometrics I
Thursday: 10x200m Hills
Friday: Circuit/Cross Training
Saturday: 10x70m Ins and Outs and Plyometrics II

Monday: 15x100m Tape Drills
Tuesday: 15xDiagonals
Wednesday: 15x60m Sprints & Plyometrics I
Thursday: 10x200m Hills
Friday: Circuit/Cross Training
Saturday: 10x70m Ins and Outs and Plyometrics II

Monday: 15x100m Tape Drills
Tuesday: 20 minute tempo run
Wednesday: 15x60m Tape Drills and Plyometrics I
Thursday: 10x200m Hills
Friday: Circuit/Cross Training
Saturday: 10x70m Ins and Outs and Plyometrics II

Monday: 15x100m Tape Drills
Tuesday: 3x400m w/12 minutes recovery
Wednesday: Circuit/Cross Training
Thursday: 15x60m Tape Drills and Plyometrics II
Friday: 8x200m hills
Saturday: 15x30m and Plyometrics I

Monday: 15x100m Tape Drills
Tuesday: 3x400m w/12 minutes recovery
Wednesday: Circuit/Cross Training
Thursday: 15x60m Tape Drills and Plyometrics II
Friday: 8x200m hills
Saturday: 15x30m and Plyometrics

Monday: 15x100m Tape Drills
Tuesday: 3x400m w/12 minutes recovery
Wednesday: Circuit/Cross Training
Thursday: 15x60m Tape Drills and Plyometrics II
Friday: 8x200m hills
Saturday: 15x30m and Plyometrics I

Monday: 6x200m w/ 30 seconds recovery and 5 min. between sets
Tuesday: 20 minute tempo run
Wednesday: 5x60m sleds and 5x30m sleds then Plyometrics I
Thursday: 4x350m w/10 minutes rest
Friday: Circuit/Cross Training
Saturday: 10x30m Ins and Outs and Plyometrics II

Monday: 6x200m w/ 30 seconds recovery and 5 min. between sets
Tuesday: 15xDiagonals
Wednesday: 5x50m sleds and 5x30m sleds then Plyometrics II
Thursday: 4x350m w/10 minutes rest
Friday: Circuit/Cross Training
Saturday: 10x80m Ins and Outs and Plyometrics I

Monday: 6x200m w/ 30 seconds recovery and 5 min. between sets
Tuesday: 20 minute tempo run
Wednesday: 5x60m sleds and 5x30m sleds then Plyometrics I
Thursday: 4x350m w/10 minutes rest
Friday: Circuit/Cross Training
Saturday: 10x30m Ins and Outs and Plyometrics II

Monday: 6x200m w/ 30 seconds recovery and 5 min. between sets
Tuesday: 15xDiagonals
Wednesday: 5x50m sleds and 5x30m sleds then Plyometrics II
Thursday: 4x350m w/10 minutes rest
Friday: Circuit/Cross Training
Saturday: 10x80m Ins and Outs and Plyometrics I

Monday: 12x20m-40m/starts/resistance/open
Tuesday: 6x100m-150m w/walk back recovery
Wednesday: Hurdle Mobility/Plyometrics I
Thursday: 8x30m-40m/starts/flys
Friday: 10x50m tape drills/plyometrics II-III
Saturday: 4x150m or 1x250m, 1x200m, 1x150m

Monday: 4-8x20m-40m/starts/4-5x30-50m open
Tuesday: 6-8x150 w/walk back recovery
Wednesday: Hurdle Mobility/Plyometrics I
Thursday: 4-5x20-40m starts/4-5 x 30m flys
Friday: 10x50m tape drills/Plyometrics II-III
Saturday: 8x100m-120m or 8x55m hurdle pushes

Monday: 6-8x10m-40m starts/4-8x50-60m sleds/4-8x100m
Tuesday: 6x200m @23-25/Plyometrics III
Wednesday: Hurdle Mobility/Recovery
Thursday: 5x30m starts/Plyometrics I/5x30m overspeed
Friday: Rest or 10x50m tape drills
Saturday: Compete or 4x120-150m @13-14/16-17 sec.

Plyometrics I: High knees bleachers x 5, Double leg hops x 5, Single leg bleacher hops-Left x 3, Single leg bleacher hops-right x 3, Alternating speed bounds x 4

Plyometrics II: Single leg hops left/right x 30-40m forward and back, Hurdle hops 1x10, Standing Triple jump 1x10, Standing long jump 1x10, Single leg long jump-left 1x5, Single leg long jump-right 1x5.

Plyometrics III: Vertical jumps, Box jumps, dorsiflex walk, Heel raise walk, Lateral hops.

Starts: Add key reaction drill resistance drills.

james_colbert · April 23, 2004, 2:43am

not to say the program is bad or good, but where did u get it and do u understand wut u are doin and why. Are u training just the muscles or the central nervous system? why do u have things arranged as they are? u cant just make up a program there has to be a method behind the madness.

drivephase1015 · April 23, 2004, 12:34pm

I got it from a friend of mine. He was a long jumper/60/100m. He jumped 7.81m, ran 10.23, 6.19 (55m). Another guy on these workouts has run 6.20 in the 55m. Anyway, they are arranged to build a base with a lot of tempo work. Most of the stuff in the beginning is at 60-70% and you build into it. I haven’t done them yet, I’ve done portions now, mostly with blocks, flys, etc. when it says 12xstarts/flys/etc, it’s not 12 of each, but 4x starts, 4xflys, 4xopen. I can understand they look very unorthodox and I can see that you could be overtrained. I’m trying to find out more info myself on them, but please keep the comments coming!

DaGovernor · April 23, 2004, 2:14pm

These workouts are interesting and I"d like to read other members input on them as well.

nycjay01 · April 28, 2004, 11:34am

[QUOTE=drivephase1015]What do you all think of these workouts?

Tape drills are supposed to be run with marks set out in sets of 5 five to simulate stride pattern for the race. Walk back recovery is used. (tempo)
Diagonals are done on the field where you run from one corner to the other corner and shuffle across then endzone to the other corner then going running to the next one. (tempo)
Turnarounds are when you run 60m and however long it takes you to slow down is your rest as you walk back to the line to go again. (tempo)
Ins and outs are walk back recovery.
Circuit/Cross training is anything with minimal impact. Pool, bike, etc.
Hurdle pushes are where you get into a stance like you are in the blocks and you push the hurdle.

Drive,

This looks like a good program. Had a question though, can you or anyone else explain tape drills in more detail? Also the hurdle pushes- does that mean that you actually get in start position and slide/push the hurdle against the track for a given distance?

Thanks!

xlr8 · April 28, 2004, 11:43am

Numbers 1, 2 and 3 are labeled (tempo) and all of the items say “walk back recovery.” So unless I’m misunderstanding, it doesn’t look like there is very much (if any) actual speed work. That is, if you are using only a walk back recovery, after the first one or two runs, you will be working in a fatigue zone which is not particularly conducive to high-quality speed work.

Also, tape drills would seem to be a step in the wrong direction since this kind of patterning will move what should be a natural stride pattern into a fore-brain activity which is likely to slow you down.

drivephase1015 · April 28, 2004, 12:30pm

Tape drills will show a pattern for the 100m by hitting each cone. I will just do 15x100m runs, I’ll just be throwing out the tape drills and just call them runs. Without any speed, etc. I wouldn’t be able to hit the cones anyway.

You are right on with the hurdle pushes. If the hurdle is backwards and I am pushing it and my hips raise, I will lift up the hurdle.

drivephase1015 · April 28, 2004, 12:42pm

Here are the paces for the cycles.
Cycle #1 - No time and all walk back recovery.
Cycle #2 - 150’s 3x20 sec, 4x19 sec, 3x18 sec.
Cycle #3 - 150’s 3x20 sec, 4x19 sec, 3x18 sec., 8x200m hills @2x32 sec, 2x31 sec, 2x30 sec, 2x29 sec
Cycle #4 - 10x200m hills @ 2x32 sec, 2x31 sec, 2x30 sec, 2x29 sec, 2x28 sec.
Cycle #5 - 3x400m @ 54-56, 8x200m hills @2x31 sec, 2x30 sec, 2x29 sec, 2x28 sec
Cycle #6 - 6x200m w/ :30 sec rest between reps and 5 min. between sets - 2x29 sec, 2x28 sec, 2x27 sec, 4x350 @ 48-50
Cycle #7 - 6-8x150m @ 2x18 sec, 2x17 sec, 2x16 sec. 8x100-120m @ 11-12 (100m) or 13-14 (120m)
Cycle #8 - 6x200m @ 23-25 sec 6-8 rest between reps and 12 min. between sets, 4x120m 13-14 sec or 4x150m @ 16-17 sec
Cycle #9 - 6x100m @ 11-12 sec, 1x250 @ 28-29, 1x200 @ 23, 1x150m @ 17, 4x150m @ 16-17 sec.

I hope this helps a little more. I won’t be doing tape drills as I said before. They will just be runs. The walk back recovery is as slow as a walk as I would want to do. Keep the comments coming.

nycjay01 · April 28, 2004, 3:47pm

drivephase1015:

Here are the paces for the cycles.
Cycle #1 - No time and all walk back recovery.
Cycle #2 - 150’s 3x20 sec, 4x19 sec, 3x18 sec.
Cycle #3 - 150’s 3x20 sec, 4x19 sec, 3x18 sec., 8x200m hills @2x32 sec, 2x31 sec, 2x30 sec, 2x29 sec
Cycle #4 - 10x200m hills @ 2x32 sec, 2x31 sec, 2x30 sec, 2x29 sec, 2x28 sec.
Cycle #5 - 3x400m @ 54-56, 8x200m hills @2x31 sec, 2x30 sec, 2x29 sec, 2x28 sec
Cycle #6 - 6x200m w/ :30 sec rest between reps and 5 min. between sets - 2x29 sec, 2x28 sec, 2x27 sec, 4x350 @ 48-50
Cycle #7 - 6-8x150m @ 2x18 sec, 2x17 sec, 2x16 sec. 8x100-120m @ 11-12 (100m) or 13-14 (120m)
Cycle #8 - 6x200m @ 23-25 sec 6-8 rest between reps and 12 min. between sets, 4x120m 13-14 sec or 4x150m @ 16-17 sec
Cycle #9 - 6x100m @ 11-12 sec, 1x250 @ 28-29, 1x200 @ 23, 1x150m @ 17, 4x150m @ 16-17 sec.

I hope this helps a little more. I won’t be doing tape drills as I said before. They will just be runs. The walk back recovery is as slow as a walk as I would want to do. Keep the comments coming.

Just a thought…How about keeping the cone/tape drills and doing something like for every cone or 20m try to run ten or eleven steps at tempo speed? Do you think thats too much thinking while sprinting? Or will that turn into bounding/overstriding?

drivephase1015 · April 28, 2004, 5:05pm

That’s a good thought. I never thought of that. Ten or eleven steps for 20m could be too few. I’m only 5’3" so my stride length isn’t very long. I’m a frequency sprinter, but that is something I will take into thought! Thanks!