Stop searching PBs!!Drastically lower weights volume and intensities…it’s hard to perform well on the track when you underdue suche stress day in day out in the gym
Please report times for 30 and so on.
Reduce weight numbers again.get tempo slower, increase acceleration and speed work (start to use more 50-60, not just one, maybe accelerating just to 20-25-30m)
getting rid of most weight training should also be done in junction with active4 stretching measures for both upper body and quads/ileo psoas.
I’m using this very strategy with a quite strong convert to sprinting, who for now fails to achieve , even if after yesterday testing it seems to start in the proper direction.
times from this season:
30m 3.8 from blocks
40m 4.8 from 3point
everything handtimed, first move
haven’t got any times for 60m and 80m since it’s the beggining of the season and we follow short to long.
The problem is that my work capacity for speed sessions seems to be very low. For example my times from Friday’s workout were the following:
3x30m from blocks, we didn’t measure the times but coach said I looked explosive and fast. At the end of the set I felt exausted…
1x40m from blocks 5.0 s, he said I looked tired and heavy…so I didn’t run a second rep.
1x60m from blocks 7.1 s, he said I looked even more tired and heavy…finished workout.
I lift 3 times/week:
workout 1, olympic lifting (high intensity and low volume) and chinups (medium intensity and volume)
workout 2, lower body exercise and upper body pressing exercise (high intensity and low volume both of them)
workout 3, 1 lower body exercise (single leg) and 2 upper body exercises (one pressing and one pulling, both of them medium intensity and volume)
So frequency and volume is low and intensity is high only on workout 2. I always lift after speed work except workout 2 (no speed work that day). Speed volume and frequency is low too…400m of speed work/week. Tempo is not fast. 100s in 16-17 sec and 200s in 33-34 sec.
33 can be quite taxing…you miss low int work altogheter or am I wrong? (meb dall and GS circuit)
You need to increase work capacity, again, do not bother with max strenght, the problem is in another place.
400m/week of speed training are hardly enough, and your drop off indicates a lack of working capacity.
Readuce weights and speed to 2 weekly workouts, and intrduce General astrenght and med ball circuits.Do not be scared to “play” with gym training…and try to find a way to get more general work.
as an idea…
Mon: acc dev/speed( introduce 20+30 and so on)/multi throws, Jumps / very small volume weight (8-10 sets total, 80%)
Tuesday: long warm up, 6-8x 80m build ups/general strenght , hurdle mobility
Wed: rest or physio/pool
Thur: acc + repeat 50-60 (2x4x60…things like that…) + very small volume weights (under 80%)many GS exercises
Fri:rest
Sat: 30-40 contacts jumops (3 fold /5 fold) Multi throws and medium volume tempo (1400-1600 m)
Sun: rest
As an idea…since I cannot see you, you have to look at how do you cope with this…
also, if you have calndar of competitions, start looking bCKWARD.
Eros,
2x4x60 is a sharp increase of volume for him, considering that you are suggesting accelerations before that.
I think the guy is so loaded now that it would take him a couple of weeks to feel “speed fresh”, so there’s no use to for such increase of speed work.
I would drop the weights all together for one week and gradually increase the track volume over two weeks. Resume strength training the second week according to your suggestions.
Off course…it’s the idea of session to aim to
I’d start with 2x3, 90% effort or so…just to run relaxed in upright position.
for the rest I agree with you, no need to change fast, again an idea to be tried progressively, Most important thing is to have weight training greatlly reduced or on hold
Maybe our friend could not bare psychologically an entire week off the gym!!
I have to call you Sp rouge within days…
ok guys thanx for the advices. I see what you mean. Max strength is my strong point and helped me to have such a fast progress on the track (don’t forget I’ve been training for the last 9 months). But now it seems that lifting with high intensity (>90%) stops my progress on the track. Propably you are right, I should reduce intensity and frequency. And yes the idea of getting a week off the gym makes me nervous
eroszag: Your suggestion is not so different from my weekly plan. Next week I’ll increase speed volume and reduce the lifting intensity. You suggest to replace one of the lifting sessions with plyometrics, right? I’ll think about it. How about do both of them? (but no more high intensity lifting). Yes you are right, no low intensity med ball stuff yet, but I’ll start next week. The weekly volume of tempo is 4-5 km (low intensity around 60%), 3 times/week. Do you think I should drop the volume and frequency?
15/11:
Tempo 3x(2x100m ++ 2x200m)
16/11:
3x20m, 1x40m
6xmed ball single bound
6xmed ball double bound
10xslj
2x10xknee tuck jumps
gym: lunges,dips,rows
17/11:
Tempo
18/11:
off
19/11:
2x3x20m
3x30m
2x10xknee tuck jumps
power snatch 3x3
chinups 2x10x(bw+10 kg)
20/11:
Tempo
21/11:
warmup+hurdle mobility drills
med ball throws
back squat 3x6x140 kg
bench press 3x6x115 kg
So lifting intensity is lower now, sets are easy I stop 3-4 reps before failure
So lifting intensity is lower now, sets are easy I stop 3-4 reps before failure
Good direction. Keep the concentrics explosive.
yeah, sounds much better… I hold the opinion that bodybuilding training -more sets, higher reps and more total volume and lower intensity ranges (70-85%) but not going to absolute muscular failure is a MUCH BETTER option to supplement track work. Why?? Because this way, there is less competition for the precious Cns resources which could be spent to high quality intensive speed work… Plus dont forgert you are 29! Your recovery capacities will begin to decline in the following years:p
I also believe that there is sth in the higher volume bbing training , that directly gives you a better leverage during acc work. This may come from the increased intracellular energy substrates in the muscles(glycogen, water, elevated creatine stores, upregulation of AR receptors in the trained muscles) etc which could directly boost the track work, further.
But in the overall plan, i would still keep some higher intensity work in the gym, but definetely not often. You wont lose strength , you are just spending your CnS energy where it matters. And any work across the strength curve, will transfer everywhere else as CF says, so dont worry about it.
Thoughts?
Keep going this way, and note how you feel/look/time in the next 2 weeks.