Outdoor Season Focus

Expert Discussion Advanced Sprint Training
1

As the indoor season winds down I am beginning to gear up for the start of outdoor season training. I have found out alot during this indoor season. Coming off a bad year last indoor year with numerous injuries I ran hard and my first year full indoor season (this year) of running the 60 I finished with a 7.28. I also split 22.6 for the 4 by 200.

I felt that those are very decent times to work with and now am confused on where I should set my goals. I have been running 400’s during most of the summers but think that I may be more suited to the 100 and 200. As I see it speed is essential in a 400 anyways.

Also in saying that I have very poor speed endurance at this time and if I was to work on that I am not sure where my 400 time could get too either.

Any suggestions, 5,7, 155lbs. Did not lift since October of last year.

2

with a 7.28 (eletric i assume) 60m time and a 22.6 split…I would say you are set for 10.8-11.0 hand time (11.2-11.3 electric) 100m time and pending on how much of sprint shape you are in you could probably be easily under 23.

oh yea…if there are no injuries with you right now, start hitting the weights! Bench presses, power cleans, half squats, seated rows, sldl’s…etc…

3

What is the rest of your schedule like (work/school etc?)

How much sleep do you typically get in a night and what recovery options are available to you?

I think that is going to be a big factor in how you approach your program. (Deciding whether to have 2 or 3 speed sessions a week )

Combining elements into a single workout etc.

cheers,
Chris

4

Hey Chris:

Well my other schedule is extremly free, I am not going to be working and I am going to be taking a course in July and August but it will only take up 2 - 3 days out of the week

Typically I am sleeping 8 hours a night right now with school, recovery wise I have acess, to ice bath, hot bath Tempo, etc.

From what i understand I am going to be having three session of speed per week
Day 1 Short speed
Day 2 recovery Tempo
Day 3 speed endurance
Day 4 Recovery Tempo

5

Sorry to contniue
Day 5 Top Speed
Day 6 recovery tempo
Weight encorporated into days 1 3 and 5

What do you think ??

6

Looks good but I would change the top speed and speed end workouts around.
(It’s good to start with CNS intensive work and move towards muscular intensive work through the micro)

That allows for max CNS recovery time between micros)

ie:
Day 1 Short speed
Day 2 recovery Tempo
Day 3 Top Speed
Day 4 Recovery Tempo
Day 5 speed endurance
Day 6 recovery tempo
Day 7 REST

What is your weight training looking like? Heavy weight low reps or more endurance specific weight work?

Also what phase will this training be in? Are you planning a GPP/SPP/Pre comp and comp phases?

Cheers,
Chris