Offseason training

[jumpboy]

Right now I'm lifting three days a week, jumping/hurdling twice a week, and just a random running workout on my sixth day and leave one day to rest. What else would be good/ change for a jumper/ long sprinter right now, with the possiblility of XC in the fall (may HAVE too).

BTW, first indoor meet will be around the begining of December, if that matters.

[Anthony]

Are you a hurdler, or a longer sprinter?

If you're a 400m runner, do some overdistancing right now. Run it all on the grass, though. If you know how far things are, do stuff like 600's (or longer ladders, like a 500-400-300-400-500) and things along those lines. Get a few distance runs (nothing too long) in every once and a while at a good pace to build up some endurance.

Everything else you seem to have down pretty well.

[jumpboy]

I'm a horizontal jumper, long sprinter (400m ,500m) , and hurdler. In that order.

Oh, and I've never really had a season with a good sprinting workout. 4x150s and a ladder once in a while before we break off into events :rolleyes:

[remiks]

Question for Anthony: How much rest would you recommend between those 600s and that 500-400-300-400-500 ladder?

I think you should start off by doing most of everything on grass, just as Anthony said. Overdistance will help you too. Some things I'd also suggest to start off with:
8-10 100m Strides in 16-18 Seconds (45 Seconds rest)
20-30m Sprints with a few minutes rest between
50-100m hills with a decent incline (not too steep or you risk injury.) Concentrate on good form instead of speed up the hills, make sure you drive your knees. This'll help your stride lengh, leg strength, and endurance for the longer events you do. Try to ensure that you get a decent recovery between hills so that you get the most out of the workout.
Get some pylometrics in too, those will help with your strength and speed for sure, especially since you're a jumper and a hurdler.

When you get onto the track:
Short sprints ranging from 20-60m with full recovery. Even throw in a 150 at the end to work on speed endurance.
100m Strides (same info as above)
Ins and Outs
(300-200-100-100-200-300, 200-200-100-100-200-200, 6x150, where you walk 100m and stride the distance, or you can do 2-4 laps striding the straights and jogging the bends, or vice versa. The latter is a bit tougher, but both can be beneficial.)
Intensive Tempo
(6-8x200m 2-3min rest, 4-5x300m 3-5 min rest, Ladders (like the tempo), where you run at about 80-85%) Some coaches don't necessarily beileve in this, but its, in my opinion, definitely beneficial for a long sprinter such as yourself. These are really useful, especially before youg et into split runs and event runs and whatnot.
Split Runs
(3x300 (200-100 OR 150-150), 3x250 (150-100)) Take about 90 seconds rest in between, where you run the 200 in about 90-95% and the 100 in the same thing. It helps you get used to running fast while tired, something you'll need as a long sprinter.
Event Runs
1-2x350, 350-300, etc. These are meant to be run at the same pace you'd run a regular 400 in.

Get in run throughs regularly, too. Its important for you as a jumper to get your rhythm and steps down so that it becomes routine. And make sure to alternate between workouts and off-days (tempo), you want to make sure you rest so you can experience the benefits of all the hard work you put in.

[Kelly13]

do some overdistancing right now
Why now?
Overdistance will help you
How so?

[remiks]

Well if he's a long sprinter, doing things like 500s and what not will build up his endurance, he's still got a long while before his actual season starts so IMO it would be a good idea if he would try to work on his endurance if he's running now. I'm not saying that's the consensus opinion on training with long sprinters, but to me, if he does work on that and his other specialties (the jumps and hurdles), it would be an overall beneficial experience. I didn't say that's all he should do, he should definitely also work on his speed and explosiveness. But depending on how much time he's taken off since the spring season, getting in shape would be his main priority.

The only point to my post was to try and help, and if you have any other tips and suggestions for those of us training in the offseason I'd be glad to hear them.

[Johnny Boy]

Well if he's a long sprinter, doing things like 500s and what not will build up his endurance, he's still got a long while before his actual season starts so IMO it would be a good idea if he would try to work on his endurance if he's running now. I'm not saying that's the consensus opinion on training with long sprinters, but to me, if he does work on that and his other specialties (the jumps and hurdles), it would be an overall beneficial experience. I didn't say that's all he should do, he should definitely also work on his speed and explosiveness. But depending on how much time he's taken off since the spring season, getting in shape would be his main priority.

The only point to my post was to try and help, and if you have any other tips and suggestions for those of us training in the offseason I'd be glad to hear them.

overdistance work will help 400 meters specialists. early season it is a very good thing to do. it will help the long sprinter get into shape.

[Kelly13]

I am not trying to bash anybody on this forum. It's a forum for sharing ideas and when someone presents an interesting method of training, I like to ask questions. I want to know more about it.

What is "in shape" for a sprinter?

[Johnny Boy]

in shape for a sprinter means preparing them to get into race shape.

baylor is primarily a tempo based program. from what i have heard they do limited speed work and lots of tempo, which is designed to help the 400 meter specialist.

[jkelly17]

right now i'm just lifting 4 days out of the week just to get stronger, no need to do track workouts until its close to the season. plus im doing soccer which helps with speed.

[Anthony]

Why now?

How so?
In your track season you should be doing speedwork by the middle and end of the year, and you're going to start with endurance work at the beginning of the year anyways. It wouldn't be too smart to do a ton of sprinting work in the summer when you're just going to transition back to endurance work when you get back. You can do speedwork every now and then, but it's not to your benefit to do it everyday.

Over the summer is time to build up your endurance and work your core. Start lifting, start doing other core acitivities like ab workouts and push-ups, and start overdistancing yourself some. Overdistancing will help your endurance when you're running your event. If you've done some 600's, is the 400 not going to seem easier to you? Or if you do the 800, won't some 1,000's help out your endurance in that event? Of course it'll help you.

Question for Anthony: How much rest would you recommend between those 600s and that 500-400-300-400-500 ladder?
Depends on what kind of shape you're in. If you're just starting out, you may want to walk what you just ran as recovery (if you're doing 600's, walk 600 as recovery after each if you just can't keep up the pace). Further on after doing the workouts you should be able to do them with 3-5 minutes rest between each, maybe even a little less if you feel good.

I am not trying to bash anybody on this forum. It's a forum for sharing ideas and when someone presents an interesting method of training, I like to ask questions. I want to know more about it.

What is "in shape" for a sprinter?
If you're just trying to stay in shape in the summer, it's doing the aforementioned things. Just making sure your body doesn't have a hard time adjusting when you get back to workouts in the fall and later on for speedworkouts in the spring.

[sjm1368]

good call on overdistance stuff.

Doing some easy runs would help too (start off w/ a mile, work up to around 3mi or 30min easy) a couple times a week.

Also, for your work on the track, the emphasis should be on mechanics and not so much speed. Now's the time of the year to perfect your running mechanics at a slower speed so that you can get them ingrained.

[jumpboy]

Question about lifting. I can't do olympic lifts at the gym I go to. Would doing plyo's with a weighted vest and continuing my regular lifts be a decent altenative?

[Kelly13]

Question about lifting. I can't do olympic lifts at the gym I go to. Would doing plyo's with a weighted vest and continuing my regular lifts be a decent altenative?
What are your regular lifts?
Olympic lifts are not necessary. Explosive "speed" squats can accomplish the same thing. Use 40% of your squat max for 6-8 sets of 3-5 reps each. The bar will feel very light on your back and you will want to add weight, however speed is the main objective and the weight should be kept low to remain explosive.