Need advice on weights, plyometrics, and flying sprints!!!

High School Running Distance
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  • room to improve

    Anonymous Poster

    1 year ago 12/06/2022 2:44pm EST

    I am a senior in high school who is trying to run fast this track season to earn a spot on the team of one of the D1 colleges I am applying to. (Washington St, several UC schools, a couple Cal State, Schools)

    I plan on focusing on the 800/1500 this season because I think I have the most potential in those events, and want to work on building speed during my base aerobic phase. I have never done weights, plyometrics, or flying sprints before, but I think they will be really helpful to build speed for mid-D events. I know how to do all the lifts, but I have no idea how to structure a lifting routine, or what plyos to do, or how many and how long of sprints to do. That is what I am hoping to get advice on if anyone can offer it.

    Idk if it is relevant, but my PRs from last spring are 52.1 (relay split), 1:57.2, 4:11 (1500), 4:29 (Full mile), 9:16 (3000)

    Also I ran 15:46 5k XC this fall.

    Thanks in advance for the advice

  • Gjde

    Anonymous Poster

    1 year ago 12/06/2022 2:51pm EST
    re: room to improve

    I never liked flying sprints because if you don’t fly that frequently it is difficult to establish any real frequency or consistency within the training system.

  • room to improve

    Anonymous Poster

    1 year ago 12/07/2022 3:47pm EST
    re: room to improve

    bump

  • registered

    coach

    Member since 07/01/2002.

    12,948 posts. Last post 5 minutes ago.
    1 year ago 12/07/2022 5:54pm EST
    re: room to improve

    room to improve wrote:

    I am a senior in high school who is trying to run fast this track season to earn a spot on the team of one of the D1 colleges I am applying to. (Washington St, several UC schools, a couple Cal State, Schools)

    I plan on focusing on the 800/1500 this season because I think I have the most potential in those events, and want to work on building speed during my base aerobic phase. I have never done weights, plyometrics, or flying sprints before, but I think they will be really helpful to build speed for mid-D events. I know how to do all the lifts, but I have no idea how to structure a lifting routine, or what plyos to do, or how many and how long of sprints to do. That is what I am hoping to get advice on if anyone can offer it.

    Idk if it is relevant, but my PRs from last spring are 52.1 (relay split), 1:57.2, 4:11 (1500), 4:29 (Full mile), 9:16 (3000)

    Also I ran 15:46 5k XC this fall.

    Thanks in advance for the advice

    Does your coach not have a program?

    Keep it simple. Do a full body routine 2 or 3 days a week. Include lunges, squat variations, hip hinge/dead lift variations, lunges for the lower body. Include upper body pulling exercises (ie.. rowing, pull ups) and upper body pushing exercises (shoulder press, bench press, push ups).

    For plyometrics start with basic low level skipping, hops in place, box jumps, pogo jumps, dot drills 2 days a week. Google Boo Shexnayder, Don Chu and search the USTFCCCA's website for its education/convention symposium notes.

  • RunlineCoaching

    Anonymous Poster

    1 year ago 12/08/2022 10:12pm EST
    re: room to improve

    More than happy to help. Shoot me an email henry@runlinecoaching.com first though so I can gather a little more information.

  • UKResi

    Anonymous Poster

    1 year ago 12/09/2022 5:05am EST
    re: room to improve

    You can achieve a lot with a little regularly...

    If once or maybe twice a week you are fitting in 4 or so flying sprints, you will feel a benefit. Just don't expect to feel tired like you would with any other session - you need to be pretty damn quick before you really feel the effects of CNS fatigue. Do them at the beginning of a session, while you are fresh. They don't work unless you are in the higher intensity range, which won't happen if you are fatigued. Give about 1min rest for every second of work.

    I'd suggest starting with just a small exposure... even just a flying 10m. You can build that up over time, but I wouldn't go beyond 30m.

    In terms of plyos, I'm a big fan of keeping it simple and working it in regularly - they can be bolted onto the end of warmups. Pogo bounces on the spot, 5x hops for length, hurdle rebound jumps...as long as you're getting that stretch through the tendon and an explosive extension I'm happy. Don't forget that sprinting itself is highly plyometric.

    Weights can be useful. but are likely the least relevant to speed of all the things you've mentioned. Just remember it's ancilliary to the running - no point hammering yourself in the gym and then not being able to properly perform the more important track work.

    One overarching point on all this - technique - make sure it's sound. That's where a coach will add the most value.

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