Hey everyone, I’m new here so to start off I’m a division 1 sprinter. Right now we are approaching the transition point of our training as we’re switching from the indoor season to the outdoor season. Unfortunately I’ve been plagued by bad shin splints (possibly stress fracture) for a month or so and I’m taking this transition period as a time to rest. So I was wondering if you guys could help suggest a general training routine to follow for about two or three weeks that I could do on a stationary bike for example. I want to stay off the track and was planning to do some bike routines or elliptical work to stay in shape and to keep up with everyone else. Thanks for your help!
why the indoor season isnt even over yet?
nope the indoor season ends next week for us and march 10th for the studs who go to nationals…
what events do u run? i wouldnt just do bike, i would bump up the weight volume and do more weight circuits, med circuits, gs circuits to maintain fitness. i would also do some low volume acc work on grass like 10-30 maybe some added resistance. i really shouldnt take long to get the problem solve, i would say 1 week but the key is once u return back to normal training gradually increase the work load.
sounds like a plan, I run events from 100m-400m mainly focusing on the 200. My goal is to get more explosive in order to be a more effective 100m runner. Since I wont be running as much I’ve kicked up the volume in the weight room as you have mentioned and I’ll ask my coach about some med circuits and such to do and I know I can do resistance runs on grass. I know they’re going to put me on the bike so is there any specific kind of work out you would suggest? And any other suggestions for training in the next 2 or 3 weeks is greatly appreciated
just do simple intervals on the bike 30sec hard 30-60sec easy for 20reps or 20-30mins etc.
thanks for all your help, i have a few other questions so i might as well just post them in this thread…
For my lifting which I will be increasing the volume as soon as our winter competition phase is over, how should I design my workouts following competition? Basically should I be doing more base strength training to gain overall strength and then move into more explosive powerful movements before competition starts…or should I just focus on explosion and maximum power keeping reps relatively low with more recovery? If it helps I have a poor start and my explosion is killing me. Thanks once again
Heavy weights to Maintain the CNS stresses
thanks for the quick reply but should i focus more in the lower rep range for explosive power or more so around the 6-8 rep range for total strength I’m leaning towards explosive power since we have been lifting since october
Well Charlie advocates keeping the intensity high as dropping it to encourage a higher movement velocity still does not compare to the velocities attained sprinting. However, I have read an undergraduate study that suggests more reps than initially thought are beneficial at developing power. I do understand it’s an undergraduate dissertation, but it did get published.
thanks I’ll take that into consideration and see what works. This is mainly directed to tamfb and he suggested it but open to everyone of course, what did you mean by “gs” circuits and what would be an example workout and also is there a medicine ball circuit you would suggest for my goals, i havent gotten around to purchasing the dvd only the training ebook
i would just increase the overall strength training vol, so for example i would probably increase the number of strength days from 3 to 4 and increase the number of drills. i would also add in some power stuff in the weightroom like dym box squats, timed speed squats, ol pulls etc but also have some max effort strength stuff also. gs circuit are just simple bodyweight drills, pushups, situps jumping jack etc. below are some circuits that i have used in the past.
bupees 10
pushup 10
squats 20
situps 20
fire hydrants 10
mout climbers 20
incline pushups 10
lunges 10
front pillar 30sec
side lunge 10
jumping jacks 20
decline pushup 10
1 leg sq 10
side pillar 30sec
lateral stepups 10
seal jumping jacks 20
iso pushup 30sec
stepups 10
side pillar 30sec
speed skaters 10
repeat 3-5 times resting 60-90sec btw sets and no rest btw drills.
med ball circuits:
2-4rounds 50 throws
Chest pass
Side-side
Over hand
Under hand
Situp throws
Russian twist
no rest btw drills, rest 60sec btw sets.
Heavy weights, low reps - targets the CNS
Perhaps try also for general fitness is pool running? Swimming?