Want to set record in school track and field

[juan92]

Im going to dedicate my summer on sprinting, because i really want to set a record on my school its just a goal i set up, and i would like to know if im doing too much. none of the workouts exceed 30 mins, except weighlifting part. theres a steep road near wwhere i live so i plan on using that.

Monday - Drills and Sprint Workout

Tuesday-Plyometrics

Wed - Drills and sprint work out

THur-Pylometrics

Friday-Drills and Sprint Workout

Sat- Olympic Style Lifting no More than 50 Mins

Sun-Rest

[swanso5]

what goal is it and how far away from it are you?

6 days of nervous system and leg training won;t really get you there anyway

www.uponlinetraining.com

[juan92]

Monday - Drills and Sprint Workout

Tuesday-Plyometrics

Wed - Drills and sprint work out

THur- Rest

Friday-Drills and Sprint Workout

Sat- Pylometrics

Sun-Rest

[swanso5]

didn't really answer the question...

[juan92]

my goal is to get 54-56 seconds on the 400, and 22-23 on the 200. if not even better
track begins on november so i have alot of time.

[swanso5]

and what do you run for them now?

www.uponlinetraining.com

[juan92]

400 i went from a 68 to a 60
200 is 27 flat

[juan92]

this is what i came up with

pLYOMETRIC wORKOUT 1
Platform Depth Jump
Stair Case Depth Jump
Box Jumps
Vertical Jumps
Box Jumps
Bounds
Barrier Lateral Jumnp

PLyometric WOurk wout 2
vertical depth jump
long depth jumps
long jumps
stair jumps
lunge jump
zig jag jump
box lateral jumps

warmups/cooldown will be low intensity plyos (e.g but kicks) or agility drill

Monday- PLyo 1

Tuesday- 5x20, 4x30, 3x40
3x30, 3x40, 2x50, 1x60
5x30 (2 sets)

Wednesday- Rest

Thursday- 6 x 250 (35 - 28 @ 200) 2 min rest
300 - 200 - 100 (39 - 26 - 13) 100 walk rest (2-3 sets) 400 walk rest
3 x 500 (500 walk rest)
500 - 400 - 300 - 200 (walk what you ran for rest)

Friday - Rest

Saturday- 4 x 100 (25 sec rest) 2 sets (full recovery between)
Run 100 (walk back 50) Run 100 (cover full lap)
200 (30 sec rest) 200
2 x 352 (full effort) full recovery

Sunday- Rest

Week 2 - samething except plyo 2

could i have 1 scoop of protein + 1 scoop of dextrose after each work out ?

[swanso5]

no way, you're knees cant take that and nor should they

1 - get stronger...a lot more stronger...like deadlift twice your bodyweight stronger

2 - decrease bodyfat...if you're not in single digits you're carrying too much baggage that is slowing you down, ecpecially for sporiting

3 - sprinting is plyometric exercise...couple that with all those jumps that you probably don't even know what they do for you and you'll break down quicker then the rockets in the first round (well not this year)

4 - work on your starts (technique and explosiveness out of the blocks)...if you can't start fast then you can't run fast, simple as that (well except if you're the current fastest man in history with 3 meter strides that means he could hop 100m faster then i could sprint it)

www.uponlinetraining.com

[juan92]

i can deadlift 1.5 my body weight
and squat defenetly more than my body weight, just never tried it because theres no squatting rack at the gym i go to, but they do have a smiht machine; however i dont think that helps at all.

[juan92]

il work on dropping BF. Eat less than you exer right ?

[juan92]

i decided to jon football to do something for fall track doesnt start untill december. We lift Mondays, wednesdays, and Fridays.

should i train for hypertrophy or strength ?

Where can i add some plyos and sprint training?

[swanso5]

strength firsdt and hypertrophy ewill come a,ong for the ride if you so it eright...do they set something up for you or do you have to come up with it yourself?

plyo's won;lt do much for myou at thios time at all so dfon;t worry about them

sprint 2 maybe 3 days a week...could do on wt days so you still get 4 days or rest or all on off days or 1 on ewt days and another on an off day, that sort of thing

www.uponlinetraining.com

[juan92]

they has use doing BFS

[Packard]

I'm not sure you can train to be fast.

I was the fastest sprinter ("100 yard dash", they used to call it) in our school district and I am certain I didn't train at all except to practice leaving the blocks.

No doubt that you can improve your sprint times slightly by training, but unless you are very out of shape I doubt you can improve dramatically.

But that applies to short distances only.

Long distance running can improve dramatically by training. But the "fast" part (fast twitch) is not going to change much, just the endurance.

Have you determined what your "best" distance would be? 60 yards? 100 yards? 220? Quarter mile? Mile? Cross country?

Figure out what distances your body is best built for and train for that.

While I was very competitive in the 100 yard distance, my best times for 2 miles was just 10 minutes, hardly a winning effort. My forte was the shorter distances and I stuck with that.