How should a periodize my lifting sessions and track sessions. Both are speed/power focused
My lifting is: Hang Cleans and Hang Snatches plus the standard bench, dips, core
My track sessions are: 8x200m 1min rest 800m pace and 4x 400m good form all out trying not to die the last 50m
Fire wrote:
How should a periodize my lifting sessions and track sessions. Both are speed/power focused
My lifting is: Hang Cleans and Hang Snatches plus the standard bench, dips, core
My track sessions are: 8x200m 1min rest 800m pace and 4x 400m good form all out trying not to die the last 50m
If speed-focused, don't you want to be fully rested for each 200-meter sprint? I would suggest your recoveries be more like 5 minutes for each one rather than 1 minute.
Yo' you need to diversify brah.
Where da plyos at? The hills?
The 8x200 is on the distance end. Add in some rest to those. And the 4x400 is unnecessary, do 3x300 or 2x500 with long rests.
Add in some short sprints, 10x60 for example. Add in block starts + acceleration. Hillwork. Get reactive.
Finally don't be afraid to put on weight. Eat a lot.
Read speedendurance.com.
You will become BUFF, RIPPED and SHREDDED.
The workouts you are listing are really good 800 meter workouts. 8X100 with 30sec - 1min is something a lot of Kenyans use for 800m race pace. But these are not sprint workouts, at least for 100/200 and specific prep.
Typical rest periods for true sprinting:
starts 3-4 minutes
speed (40-80m) 1 min per 10 meters run at top speed
speed endurance (80-150m) >5 up to 20 minutes
special endurance 150-300m 15-30 minutes
Whether you go short to long or long to short, rest on the track goes from shorter rest early to longer rest late.
As an example, this is my training this week (I coach middle distance but I compete as a pure sprinter). This is my last prep week before tapering for competition (yes, we have track meets all year in California):
Mon: 2X60 + 3X100 + 150
Tue: off
Wed: 4X40 + 3X60 flying
Thu: weights AM + 6X30 starts
Fri: 4X50 + 100
Sat: weights
It is fairly standard in high level sprint programs to have sprint workouts 4 days a week, but on back-back days you work different energy systems.
The safest way to do weights is to do it after high intensity speed sessions. This gives maximum recovery time. Some groups (John Smith) do weights a few hours before sprint sessions for potentiation effects, but you have to be careful not to overdo the weight session, or you will be dead at the track.
Xfit homo wrote:
You will become BUFF, RIPPED and SHREDDED.
If you do it properly for sprints (not the xfit-Tabata way with too short rests), you will become buff, ripped, shredded AND FAST.
coach d wrote:
As an example, this is my training this week (I coach middle distance but I compete as a pure sprinter). This is my last prep week before tapering for competition (yes, we have track meets all year in California):
Are you still sub 11 for the 100m?