Winter Routine for AFTER football, critique!

Expert Discussion Advanced Sprint Training
1

Ok, with the help of several people here and other places, ive tried making a routine for after football. It is a 10 week long routine, just to get my sprint training rolling off to a good start.

The set up will be like this:

Sunday: Off/Tempo
Monday: Acceleration development + Plyos + Weights
Tuesday: Off/Tempo
Wednesday: Speed Endurance + Weights
Thursday: Off/Tempo
Friday: Max Velocity + Plyos + Weights
Saturday: Off/Tempo

For the sprinting days, it will just be my own variation of ideas, like for acceleration for example 6x20 and 4x40, and try to progress overtime(any ideas on how to do that?). On the days im doing plyos, they will come after sprints. And after the sprinting (and plyos), after a good amount of rest time, i will work out with the weights, in a specified routine that i shall attach to this post. I am going into football season soon, and i am going to consider that my GPP work and main acceleration pre-100m training work. Anyways, that is all i guess.

A few notes about the weight routine i am enclosing. Weeks 1,3,5,7,9 are lighter, explosive strength weeks. Weeks 2,4,6,8,10 are heavier, limit strength weeks. I will change the assistance work often based on the guidelines. Be sure to check out the notes too! EDIT—Incase you guys dont understand, only weeks 1 and 2 are shown, but that is the general template for all 10 weeks, and i will be switching up the main lifts and assistance lifts based on the guidelines and notes.

Tell me what you think, i need all the help i can get! :slight_smile:

Here it is…i cant attach it, so i copied a link to it: http://forum.bodybuilding.com/attachment.php?s=&postid=3702161

Oh, can anyone help me out with how to periodize my sprinting workouts? Thats a huge problem for me to grasp. Thanks

2

Bump, anyone? :slight_smile:

3

american football? if so speed endurance is not a factor.

4

No no no no no! I’m playing american football, but this routine is for AFTER football season. I’m using this for the first 10 weeks AFTER football to train the 100m for TRACK!

So what ya think?

5

How are you introducing the special endurance and max velocity? I think you should wait to introduce these until your acceleration has been develop to 30 meters or so. Until then, you can do “flying runs” but use them for form training, not speed.

6

Football will be my acceleration work, and ive only done acceleration work pretty much in all the sprint training ive done. So it makes sense to start special endurance and max velocity training, but at lighter volumes at first after football, correct?

Thanks

7

Your goals and current status are unclear. How can we advise you on a program?

8

Well,…

I’m 15, gonna be a sophmore this year

On a bad bad day(yesterday)…i lifted:

Squat:350 below parallel
Bench:250
Deadlift: 435 to knees…coulda pulled 425
Bodyweight: 152.4

I honestly believe i was good for 365SQ/260BP/435DL totally fresh.

I am fairly experienced in lifting. As for sprinting, im pretty new. I’ve mostly done 40 yard dashes, reaching a 4.53,4.56,4.59 40yd dash in one day, hand time though(dont bite me…i know hand time is inaccurate :slight_smile: ) My 100m is pretty much untrained, and i believe i couild run an 11.8-11.9 100m with just spikes on a track…i ran 12.3 on WET road with no grip sneakers at 1am pretty damn sleepy and no energy…my speed endurance is non existant…i decelerate hard at 70-80m, and i cant clear through the finish line. Yeah, it was 100m EXACTLY…i used a street roller that certain city workers use to measure road distance…but thats not the point here.) If i added blocks to this, who knows?

And thats my background.

My goals are by august 2005:

Squat: 425?
Bench:305-325
Deadlift:500+

And my goal for the 100ms for track season is 11.3 or less if possible :slight_smile:

-Steel

9

What’s up Steel - man you are a monster! - how tall are you?
Your strength/weight ratio is great - you should be very explosive - you should at least be able to go 11.1 as you develop your speed endurance-
I coach h.s. girls track in Indianapolis - this past year our top sprinter was 2nd @ state w/season best of 12.0 auto - she’s def. 11.9 capable…
I believe in quality vs. quantity for sprinters-but also that h.s. sprinters esp. females should be physically capable to run a 400m confidently -
attached is a file with a spreadsheet w/the periodized training season for our sprinters - it was quite adequate as far as speed endurance for our sprinters as our 4x100 team could give our 4x400 a run for their money…
as far as lifting - periodization - I’ve recently incorporated a phase with a ‘complex’ lifting routine to work on what I call ‘special power endurance’ & strength - there’s a sheet on that two in the spreadsheet attached - this might help with your endurance, basically the sets/reps are 8-6-4-25 - 1st 3 sets being heavy 80-90% - last set being around 50-60% but as explosive as possible-prepping you for the ‘power endurance’ demands of sprinting 100m(25 steps) -
another thought - based on the difference between your times & strength - what’s your form like? Do you have a h.s. track coach? Your mechanics or something might be off. A lot of football players have trouble switching form…
I also coach a club of post-collegiate athletes - i’ve attached their pre/off-season workout plan as well.
at any rate-check it out and tell me what you think…! Anyone else as well who has time…please check it out and comment…(Had trouble with attachments-some may be truncated…)

10

Hey, thanks man! I’d say my acceleration is the best part for me, as thats all ive trained, and the lifting helps out the acceleration phase most id say.(Look at olympic lifters…many can outsprint olympic sprinters in the first 10 meters!) Oh and to answer your question, I’m 5’6, maybe a lil bit taller but about 5’6.

Sounds like you’re coaching some fast girls!

As for my form, I’m sure I could use work, especially in blocks(Never used blocks), but i make sure to stay low the first 10 yards to 10 meters or so, should I be staying lower longer?

I will check out the routine now(I was going to reply but check the attachements at the same time, but i forgot that isnt possible during a reply, so i will check it out and then reply again, thanks!

Good luck with the coaching, keep up the great work :cool:

11

Alright, i checked out the routine, and im wondering, what are “X-drills” ?
When you say blocks, you mean sprinting with blocks right? Very high volume on some days, this seems to have a 400m training appearance to it in some aspects, which i noticed you stated in your post. I hate the 400m haha, gets me breathing really fast :stuck_out_tongue: .

About the lifting routine, I’d have to raise the weights up quite a bit haha. I’d probably include the oly lifts in there too if possible, and squats and deadlifts.

It does look pretty good, just a little confusing to grasp at first.

Anyone else, what ya’ll think of it? :cool:

-Steel

12

Steel -
the volume gets up in the endurance phase, but later on it tapers down quite a bit - Again I really believe in quality vs. quantity (i’m a ‘lazy’ sprinter myself!) but you have to get your work in - it’s still manageable- because i coach h.s. team girls w/a limited # of exceptional athletes-we have to train them to be able to cover if they need too…the 400 - don’t be intimidated by it - chances are if you run in college you’ll need to be able to run it as well if called apon - Once you get in shape for it, it’s cool-more mental - yeah the lift routine was actually for only one particular phase of lifting - we do squats and deadlifts earlier on in pre/off-season-Blocks - yep i mean taking time to work on block technique as well as taking 10 & 20m block starts.
x-drills - sorry for the abbrev. - i call them extended drills and its what i’ve used to help my sprinters maintain form for the duration of the race-it’s basically taking some of the sprinter warm up drills and extending the distance gradually until you’re capable of doing (i.e. high knees, heelkicks,A-Skip, B-Skip) them for 100 meters comfortably - you may go 1 week 20m, 1 week 40m, 50m, and so on - it has really helped with basic functional strength/endurance and mental composure in keeping form (esp. helpful for 200m) -
I’m a young coach and this is what seems to be working as well, but there are many experts w/vastly more experience on the site that can probably advice better…

13

Ahhh. I will definately take all of this into consideration, because i am interested in this! Thanks man, i think im gonna ditch fball and just train for track, i dont like school fball as much as neighborhood ball.

Thanks!

Steel :cool: