training for 60m indoor

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Hi everybody! great forum, it’s my first post! :slight_smile: Sorry for my English, I’m Greek! I start here my training journal. Short term goal is to prepare for the national indoor league (60m). I’ve been training for sprints since February 2006.

My training history includes basketball and soccer as a teenager, powerlifting style of training for a couple of years (not any competition though since there isn’t any in Greece!) and olympic lifting for 2 months.

I’m 29 years old and the last time I practiced competitive sports was 10 years ago! Last February I met a regular poster of this forum, epote, and I decided to train with him. My progress was really fast. Epote is a very intelligent guy, love his stuff and he is going to be the best coach in Greece in a few years. He only needs to find some talented young athletes (and not 29 years old guys like me :slight_smile: ). Acidhell is also a member of the forum and trains with us…but he is injured at the moment (hamstring pull).

Stats:

177 cm, 82 kg
100m pb: 10.72, its handtimed so… (last July following taper period)
Full olympic squat: 195 kg (during taper)
Deadlift: 220-230 kg
Bench press: 147.5 kg
Full C&J: 120 kg
Full snatch: 90 kg

We follow a short to long aproach (and of course CFTS principles)

Mo: Sprints/Plyos/Weights
Tu: Tempo
We: Weights/Tempo
Th: Tempo
Fr: Sprints/Plyos/Weights
Sa: Tempo
Su: Off

3 days/week sprinting was the starting plan but I didn’t recover well. So we changed it to 2 days/week and kept the weights as the high intensity element of the day.

My lifting plan is the following:

Mo: Olympic lifting (power clean or power snatch from the floor or hang) 1x2, Weighted chinups high reps, medium intensity
We: Lower body ME, Upper body ME
Fr: Lunges, DB bench press, row everything for high reps, medium intensity

I finished the gpp 1 month ago…I don’t know anymore details about my training, just follow what epote says…:slight_smile:

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29/10

2x4x20m (full recovery)
2x2x30m
plyometrics 1x10 knee tuck jumps

weights:

power clean 1x2x100 kg
chinups 2x6x(bw+45 kg)

I felt exhausted. The problems is that track work takes 2 hours to complete and then I have to drive 45 min to the gym…

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What takes 2 hours?

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warm up 45 min (general like jogging, light stretching + more specific in the track) and the rest was the workout I posted above.

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For me on 10/27/2007, also training for 55/60 indoor, with similiar workout and similiar track volume:

WARMUP (Ato Boldon/HSI-style warmup)

4X100m strides
8 min walking rest
2X25m drills (high knees, B-skip)
5 min walking rest
5 X MVC long jumps, 30 sec rest after each
15 min rest

WORKOUT

2X5X30m (blocks), 3 min reps/10 min set break

The time for the warmup is 35 minutes. The time for the workout is ~35 minutes. The whole track time is a little over 1 hour. The rest for the starts is actually a little longer than I’ve seen John Smith use (4 min overall for starts, and sets not longer). The overall track time at this point is a bit shorter than SPP/precomp for me (normally 90 minute until I get into precomp with very long rests needed), but the workout is starts, which is normally part of the warmup and not at max speed, so the warmup can be a bit shorter. The workout on 10/31 will be 3X5X30 and on 11/4 will be 3X5X40 with 2 min/6min. When I get into SPP the following week with 4X4X60 with 2 min/6 min, total track time will be up to 90 min or so.

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I guess we can have a shorter workout but sometimes the track is crowded and the rest is longer than 1 min/10 m. Also I have to adjust the blocks between reps because someone else is using them e.t.c.

30/10

Tempo

3x100
100,200,100,100
6x100

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31/10

deadlift 1x2x210kg
military press 1x1x85kg (pb :slight_smile: )

tempo 4x200m, 100m walking between reps
normally I do 6x200m but I felt tired…

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1/11: Tempo 6x100m, 4x100m

2/11: 3x30m, 2xsfs, 2xfsf, plyos

first of the three 30m reps:

http://www.youtube.com/watch?v=YY76U6GMDQk

bad quality :mad:

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what kind of plyos?

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dual-leg stair jumps, 4 sets, 20 contacts total

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How many stairs at a time?

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2 sets: jump 4 stairs in a row
1 set: jump over 2 stairs, 4 times
1 set: jump over 2 stairs + jump over 1 stair, 4 times

(I hope it makes sense :slight_smile: )

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Sounds good. I’ve had success with that type of work esp for a warmup at meets once you are very proficient with that type of work. I was just curious.

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Where do you find stairs at indoor meets?

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you use it as a type of CNS activation? (not sure I use the right word)

So you do a usual warm up and then plyos? don’t you feel tight or tired afterwards?

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Indoor facilities normally have stair ramps…

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Yes.

Yes. If we don’t feel tired taking 6 long jumps before a 60m a few stair hops isn’t going to kill anyone.

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what do you mean stair ramps? I would feel weird hopping some random stair ramps at a meet, it would also be a cluster with all the people.

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3/11:

Tempo 3x100, 4x100, 4x100, 2x100

4/11: off

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http://www.youtube.com/watch?v=YY76U6GMDQk

I posted the video on a greek forum and a sprint coach and ex sprinter (10.4x) told me:

“You are a rising your body too early. Probably the reason behind this mistake is a “gap” between the acceleration phase and the max speed phase. Try to fix it because, believe me, it’s a very serious mistake.”

What do you think?