Stylee's training, advice welcome!

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1

I’m 21 years old. I’ve been running inconsistently for the past 3 years since graduating from high school but I’ve started putting some serious work in to lower my PRs.

100m:11.2 (at 17, didn’t run sprints my senior year for various reasons)
200m:22.8 (at 19)
400m:52.something (18)

150m:17.2 (20)
300m:36.9 (18)

All hand times.

Goals:
100m:10.8h - 11.0h
200m:22.3h - 22.6h

Does that look too unlikely?

I’m playing semi-pro football right now, just as I did last year, which is going to really cut into my track training once we start practicing daily (we’re on Saturdays only until May).
Since actually working out regularly for the past 3 weeks I’ve gone from 167lbs to 155lbs and still going. Good for track, probably not so good for football.

Anyway, today

11:45 AM
warmup, stretching
2x150 hard
assorted plyos

Went 18.4 and 18.3 in the 150s, which was a real bummer. Excuses:hard bench press workout last night. Everything was really tight across my chest and arms while I was running, very awkward feeling. Bad back pain as well, probably from work.

4xBounds for 12 strides = felt decent.
4xspeed bounds for 12 strides = went lower and faster, tried to keep GCT short as possible
2 sets of 5 hurdle “hops” = second-highest height, don’t know what it was
6xtuck jumps
6xlong hops
lots of depth jumps

Wasn’t a great day. I was pretty beat and could tell how out of shape I was in the 150s. But it wasn’t just that, I’m just not feeling as fast as I used to.
Decided to skip my power clean workout (starting to do that for the first time in 3 years, maxed on 180 compared to the 200 I did in HS) because of the back pain.

Should I buy the CF speed training book or whatever?
I’m just making up my workouts as I go along, trying to avoid my high school coach’s workouts which never featured any hard sprinting under 300 meters. It felt like he was just trying to train everyone to be 4x4 alternates.

Bah.

2

Hey what position are you playing? Good luck with your training until May. Everyone tells me the CFTS ebook is the best buy you’ll ever make, so you should check it out for sure.

Goals too unlikely? I think not, what are goals for? Give it your best shot!

Smarrs

3

Thanks, Smarrs. I played running back last year, which I’ve played my whole life, but this year the coaches are moving me to cornerback. There are a lot of talented guys in my league, the NAFL, but I feel like I can run with most.

Thanks for the support too!

4

11:00AM
Warm up, stretching
5x30m hard starts = Not very explosive. Just no POP to it. Arms and chest still tight.
5x100m strides on grass, 30 seconds recovery between each
5 minute rest
5x100m strides on grass, 30 seconds between each

13 - 15 seconds for each, not easy but not super hard either. This is mainly just fitness, don’t know if running at speeds this low is actually going to improve my strength in the last 20 meters of a 100…anyone want to tell me differently?

weight:155

5

You might want to try a high/low approach (like CFTS). Alternate hard/high CNS stuff on one day and do your light stuff on the intervening days.

6

CNS?

Thursday was a “light” day even if I had some trouble with it because it was just slow running with little recovery. The hard starts were more about form and technique than trying to push myself hard.
The day before was a hard “sprinting” and explosive work day. So I usually do something like that on Mon.- Wed. - Fri; for example, on Monday I did 3x(2x60) all out, with a walk-back in between reps and a 400 walk between sets.
Tues - THurs is usually something like the 10x100 or maybe a 6x200 @ 27-30 and 200 walk recovery.

But I’m buying the CFTS e-book on Monday so maybe that will clear it up. If you could elaborate one what you mean, quark, I’d appreciate it.

yesterday - decided to rest my back and so only did some hiking in the woods and some light basketball. Ab circut at night, I’m starting to look pretty cut in the stomach now!

today - football. Pretty hard, lots of sprinting but I was easily the best in shape person out there. Someone’s kid came up to me after we were doing out closing wind sprints and said “…you fast, how you get so fast?” :smiley:
After football, ate and rested for about 1.5 hours and then played some medium-intensity basketaball. Ab circut tonight.

7

CNS = central nervous system

If the starts were more about form, that is probably ok. The main thing is to keep all of the high intensity stuff at a every-other day basis.

8

Thanks, quark.
Bought the e-book yesterday!

6xflying 30s with 40m gradual acc., 2 min. between each = felt decent but there’s a whole lot of work to do. I’m starting to realize how much room for improvement there is in my running, which is both depressing and encouraging. It will take a while to get everything together and get beyond my PRs and I’m not a patient person BUT it’s also a positive in that I have a lot to look forward to.
Definitely need to relax when I’m running, I’m tight in the shoulders and just generally over-exerting myself. Need to pump my arms faster, I guess that can be improved with uper body plyos…?

plyos - hurdle hops, 1 and 2 leg depth jumps. bounds, speed bounds, tuck jumps

Weight - 153.

9

Lot of homework so I had to skip today. Was planning on doing some tempo work.
Still managed my ab circut.

10

Warm up
stretching

4x30m starts = I don’t own any blocks…they felt okay though
3x60m at +95% = the last one of this set was the best, managed to stay relaxed but still push hard, if that makes any sense
2x80m with 10m of acceleration run-up = felt pretty good

depth jumps
Canceled rest of plyo workout because I could tell my legs were much too tired.
Not a bad day.

Ab circut

11

10x100m @ 75% (per the e-book) on grass, barefoot.
Very easy

ab circut

12

Last friday - rested for football practice the next day. Light basketball

Sat - Football, then helped repair a house with the team for a community-service group here

Yesterday - 4x30m starts 100% = Felt magical. Most explosive I’ve been in a while
5xflying50s 95% = felt pretty good. Not amazing but not bad.

Today - Rained out :frowning: Was planning on doing 7x200 @ 75%
Still managed an ab circut
weight 154

13

Weds:
4x30m starts: Felt very nice
6xflying 30s, 100%: Felt pretty good but could have been better.

Thurs: 10x100m on grass, barefoot: tried to stay around 14.8 but probably averaged out at around 14.5. Whatever

Friday: 2x150m at 96%: 18.1 and 18.0: Disappointing. Should have been much better. My hammys were very tight and I felt somewhat tired from this week.

All in all, a decent week

Today: Got a head to the jaw in football practice at full speed - OAWWWWWWWWWWWWWWWWWW!!! Haven’t started practicing with helmets yet and a WR collided with me while I was going up for the ball. Knocked me senseless.

14

Oh, and weight: 152 - 155 in these last few days

15

Monday:
4x30m starts @ 100% = felt lame. Really really lame. I bruised my thigh pretty badly in my collision on Saturday and I just can’t seem to get any power going through that leg.
4xflying60m @ 100% = crappity crap McCrap crap.

Today:
10x100m @ 75% (14.9) = ran them too fast but it was a good day. Thigh still hurt but could be worse.

Ab circuts on both days - weight 152

16

:frowning: :frowning: :frowning:
Weds: 4x30m starts = crap
6xflying30m = crap crap crap
(thigh still very much hurts. Nothing happening at all)

Thurs: Homework

Today: 3x100m @ 95%
12.1, 12.0, 12.2

WOW I REALLY FREAKING SUCK.
My leg was still in awful condition but that can’t possibly have accounted for everything. I suck suck suck suck suck suck suck suck suck suck

17

Football today. Thigh was quite bad through pretty much all of it, especially during the wind sprints at the end of practice.
I’m going to take the next few days completely off.

18

Took last week off entirely. Too busy and my thigh hurt too much.

Yesterday: 5x30m HARD on hill (thigh started bugging me badly after that) Did it at 5:45 AM
Today: 13x100m @ 75%. Felt nice and relaxed

19

I haven’t done anything on the track since that last post. Thigh has been bad.
Doctor said deep muscle bruise. Blah

Felt better on Thursday so I did football practice. I added a new position to my arsenal…I’m now an option quarterback!

20

Option QB? You are going to get bruises throughout your body if you are an option QB in the AFL. Go get a massage on that thigh. Ive had a deef thigh bruise before and they never quite go away fully. A massage helped it though.

How tall are you. You also need to pack on some size if you only weigh 155lbs.