Im still fine tweaking my workouts and here is an updated sample of a weekly workout i do, which i beleive has led me to drop my 200m time from 23.4 to 22.72 in just over 3 months...
Mondays..
Max velocity speed work
Warm-up jog
Dynamic stretching
sprint specific drills
4 x sprint starts from blocks over 30m's
3 x flying 40m into wind (4 mins rest between runs)
3 x flying 40m with the wind behind my back (4 mins rest between runs)
10 minutes rest
1 x 80m run on the bend
; followed by plyometrics, single leg bounding on grass, and stadium hops (two legged squat jumps up the steps of the stand)
Then weights;
1 x 10 full extension pull-ups
2 sets of 5 reps of ATG squats (ass to grass) with 100 kg
2 sets of 5 reps of hamstring raises (feet under a support eg couch, knees on a cushion, lower body down to ground, push back up with hands)
1 armed push-ups
Then EMS (electric muscle stimulation)
10 reps of 10 seconds of high frequency stimulation on each hamstring
Tuesdays
Active recovery;
10 x 100metres on grass at 70 % intensity (100m in 15 seconds) with ab work between runs.
This will flush out any toxins and aid blood circulation to muscles without compomising CNS or muscle stress.
Wedsnesday
Same as Monday but concentrating on speed endurance rather than max velocity speed work.
500m of max intensity running
eg
2 x 150m & 200m (total 500m) with 10 minutes rest between runs.
Thursday
Same as tuesday; active recovery.
Friday
Same as monday; max speed work.
Saturday
Same as tuesday.
Sunday
Rest
If i have a race , i will always try to do a speed session two days before.
Tuesday, 28 July 2009
Friday, 24 July 2009
Yet another PB
In the Hexham Combined Athletics Meeting i entered a sprint triathlon consisting of 100m, 200m and 400m.
The conditions were pretty terrible, windy and the occasional torrential downpour!
In the 100m i came a disappointing 5th, in a time of 11.53 into a strong headwind.
In the 200m i came in second with a time of 22.72!! a new personal best for me!
I think the 200 is now my event, going from a pb of 23.4 at the start of the season to 22.72. But my 100 has remained the same for some reason! I blame the conditions!
I didnt do so well in the 400 as it was my first 400 since last season, i came third in my race with a time of 51.34. Also a new PB, but im sure i can knock seconds off this time if i concentrated on it. The wind was terrible and no-one ever does well on their first 400!
Anyway, i ended up winning the sprint triathlon! But as many people only did two of the three races, there was only two people who did all three, but i still got a medal for my efforts!
The conditions were pretty terrible, windy and the occasional torrential downpour!
In the 100m i came a disappointing 5th, in a time of 11.53 into a strong headwind.
In the 200m i came in second with a time of 22.72!! a new personal best for me!
I think the 200 is now my event, going from a pb of 23.4 at the start of the season to 22.72. But my 100 has remained the same for some reason! I blame the conditions!
I didnt do so well in the 400 as it was my first 400 since last season, i came third in my race with a time of 51.34. Also a new PB, but im sure i can knock seconds off this time if i concentrated on it. The wind was terrible and no-one ever does well on their first 400!
Anyway, i ended up winning the sprint triathlon! But as many people only did two of the three races, there was only two people who did all three, but i still got a medal for my efforts!
Monday, 29 June 2009
PB!!!
In the Ackworth open yesterday, i achieved a 22.9 seconds in the 200m! I came in first place and was awarded with a 50 pound voucher to spend at a local athletics store!
This completes my ambition to break the 23 second barrier which ive had for many years. I feel i can go much lower yet...
This completes my ambition to break the 23 second barrier which ive had for many years. I feel i can go much lower yet...
Monday, 22 June 2009
Chasing my 100m PB!
Well, after achieving two 11.5 second 100m runs so far this season, i was sure to beat my PB of 11.4 at the northern championships!
Theres really no excuse not to really....BUT!
1. It was chucking it down! I mean really pouring down... the track was soaked, and whilest it did ease up for my race, it was still raining, and windy!
2. It was cold! After not having much experience with the proceedures at these bigger events , i was told to be as ready as i can when we get called up for our race! So, i was completely ready. But then noticed everyone still had their trackies on, by which time it was too late to put mine back on. Out we went, and then got told we have a good 5 minutes until the start of the race. I became wet and cold, and i'm sure people were laughing at me in my vest and skins, whilest they was warm and dry in their trackies!
3. The start was not what i was used to. Im used to west yorkshire league starts which go on your marks, set......... (waiting).....(stil waiting)......BANG! But here it was MARKS, SET , BANG! I didnt even reach my set position and the gun went off!
I finished last in my heat. But there was something to be had from the experience. I did achieve my quickest time of the season at 11.48 seconds in poor conditoins, leaving me even more confident i will achieve my PB in much more favourable conditions!
Theres really no excuse not to really....BUT!
1. It was chucking it down! I mean really pouring down... the track was soaked, and whilest it did ease up for my race, it was still raining, and windy!
2. It was cold! After not having much experience with the proceedures at these bigger events , i was told to be as ready as i can when we get called up for our race! So, i was completely ready. But then noticed everyone still had their trackies on, by which time it was too late to put mine back on. Out we went, and then got told we have a good 5 minutes until the start of the race. I became wet and cold, and i'm sure people were laughing at me in my vest and skins, whilest they was warm and dry in their trackies!
3. The start was not what i was used to. Im used to west yorkshire league starts which go on your marks, set......... (waiting).....(stil waiting)......BANG! But here it was MARKS, SET , BANG! I didnt even reach my set position and the gun went off!
I finished last in my heat. But there was something to be had from the experience. I did achieve my quickest time of the season at 11.48 seconds in poor conditoins, leaving me even more confident i will achieve my PB in much more favourable conditions!
Wednesday, 20 May 2009
Typical weeks workout...
Thought i'd share a typical weeks routine of mine of which i ive only trained a month and a half of, but has led to my PB in the 200 so early in the season..
I generally maintain a solid fitness base from playing rugby in the winter whereby although i feel quick, i'm no where near as quick as i am once i concentrate on the athletics come april. Rugby is just an altogether different ballgame(ahem).
so here we are..
Monday- weights session. This will consist of 3 sets of 3 reps of the deadlift, of 90-95% of my 1 rep max. I have minutes rest betweem each set, this limits hypertrophy which would result in extra weight, which i dont want. I dont want to reduce my weight/strength ratio. Between each set i will do some plyometrics, mostly box jumps. Deadlift recruits more muscles than any other lift and gets your body working as a unit rather than individual parts. I will also do a similar set for the bench press, just to get the remaining muscle not worked by the deadlift, active. A few hanging leg raises, then thats it.
I will then proceed down to the track, a low set/low rep workout leaves me feeling strong rather than fatigued and i take advantage of this.
I will do some quick plyo's / bounding, gradual warm up, not too much as i will already be feeling warm from the weights sesh.
I will then proceed to work only on maximum velocity sprinting. This will take the form of 7-10 short sprints of flying 40m's , done at maximum effort with a 5 minute rest between each run. I have come to realise that to run fast, you should train fast. Too much over distance running at 70-80% tires me out and gives me shin splints. I also dont see how running at 80% effort can make me faster in the 100m, surely it will only make me better at running at 80%? I dont want my body to adapt to running at 80%, the body is a quick learner.
And thats monday.
Tuesday- Depending how i feel, i may go to the track to do some starts, but keep it at low volume. But i will generally do some body wight exercises during the day, mostly 1 legged squats, just a couple every now and then wont fatigue yor legs, but will keep them strong.
Wednesday- Weights session, generally the same as monday, i may increase the weight on the first deadlift to see if i have gained any strength. At the moment my 1 rep max for the deadlift is 190KG, at a bodyweight of 85KG, , i am aiming for a lift of 215kg, this will be 2.5 times my bodyweight.
Thursday- same sprint session as Monday, i may alter the distance to 30m or 50m just for a little change. If by my fifth run, my flying 40m time is the quickest i have run for that session, i will run a 100m from start position., at full pelt. This also changes it up again. I still find this far less fatiguing than doing a gazzillion 200m sprints with a minutes rest at 80% effort..
Friday- Rest!!!
Saturday- Hopefully race day!! If not, i will find something to do, play rugby, football, track maybe , but do something!
Sunday- Active rest , this could be in the form of a walk round oakwell hall or similar with my girlfriend, i have an interest in casual bird watching, of all things, saw a woodpecker last week, i degress....
There you have it! Only injury or a midweek race forces me to reshape my workout.
I generally maintain a solid fitness base from playing rugby in the winter whereby although i feel quick, i'm no where near as quick as i am once i concentrate on the athletics come april. Rugby is just an altogether different ballgame(ahem).
so here we are..
Monday- weights session. This will consist of 3 sets of 3 reps of the deadlift, of 90-95% of my 1 rep max. I have minutes rest betweem each set, this limits hypertrophy which would result in extra weight, which i dont want. I dont want to reduce my weight/strength ratio. Between each set i will do some plyometrics, mostly box jumps. Deadlift recruits more muscles than any other lift and gets your body working as a unit rather than individual parts. I will also do a similar set for the bench press, just to get the remaining muscle not worked by the deadlift, active. A few hanging leg raises, then thats it.
I will then proceed down to the track, a low set/low rep workout leaves me feeling strong rather than fatigued and i take advantage of this.
I will do some quick plyo's / bounding, gradual warm up, not too much as i will already be feeling warm from the weights sesh.
I will then proceed to work only on maximum velocity sprinting. This will take the form of 7-10 short sprints of flying 40m's , done at maximum effort with a 5 minute rest between each run. I have come to realise that to run fast, you should train fast. Too much over distance running at 70-80% tires me out and gives me shin splints. I also dont see how running at 80% effort can make me faster in the 100m, surely it will only make me better at running at 80%? I dont want my body to adapt to running at 80%, the body is a quick learner.
And thats monday.
Tuesday- Depending how i feel, i may go to the track to do some starts, but keep it at low volume. But i will generally do some body wight exercises during the day, mostly 1 legged squats, just a couple every now and then wont fatigue yor legs, but will keep them strong.
Wednesday- Weights session, generally the same as monday, i may increase the weight on the first deadlift to see if i have gained any strength. At the moment my 1 rep max for the deadlift is 190KG, at a bodyweight of 85KG, , i am aiming for a lift of 215kg, this will be 2.5 times my bodyweight.
Thursday- same sprint session as Monday, i may alter the distance to 30m or 50m just for a little change. If by my fifth run, my flying 40m time is the quickest i have run for that session, i will run a 100m from start position., at full pelt. This also changes it up again. I still find this far less fatiguing than doing a gazzillion 200m sprints with a minutes rest at 80% effort..
Friday- Rest!!!
Saturday- Hopefully race day!! If not, i will find something to do, play rugby, football, track maybe , but do something!
Sunday- Active rest , this could be in the form of a walk round oakwell hall or similar with my girlfriend, i have an interest in casual bird watching, of all things, saw a woodpecker last week, i degress....
There you have it! Only injury or a midweek race forces me to reshape my workout.
Tuesday, 12 May 2009
UPDATE!
Well, things are going great so far in the 2009 athletics season.
Having competed in two West Yorkshire League Meetings , i am now fortunate enough to be top of the Senior Mens League!
My times are getting stronger each time i race..
WYL meeting 1. 200m - 24.2
WYL meeting 2. 200m - 23.5
Yorkshire Championships- 23.1 !!!
Yes, thats a new PB for me! In fact i managed to break my previous PB of 23.4s twice on the same day! In the heats i manged 4th place, doubtful of a place in the final, but i managed a PB of 23.3 and scraped through with the 7th best time.
Not particularly looking forward to the final as i was begining to feel the effcts of playing rugby the day before, and i drew the dredded outside lane!!
Although i ended up 7th, i ran the fastest time of my career in 23.1, on the outside lane, into a headwind!
I am so close to breaking the 23 second barrier, it is only early in the season, so theres plenty of time yet! The lofty heights of being a 22 second runner beckons!
Having competed in two West Yorkshire League Meetings , i am now fortunate enough to be top of the Senior Mens League!
My times are getting stronger each time i race..
WYL meeting 1. 200m - 24.2
WYL meeting 2. 200m - 23.5
Yorkshire Championships- 23.1 !!!
Yes, thats a new PB for me! In fact i managed to break my previous PB of 23.4s twice on the same day! In the heats i manged 4th place, doubtful of a place in the final, but i managed a PB of 23.3 and scraped through with the 7th best time.
Not particularly looking forward to the final as i was begining to feel the effcts of playing rugby the day before, and i drew the dredded outside lane!!
Although i ended up 7th, i ran the fastest time of my career in 23.1, on the outside lane, into a headwind!
I am so close to breaking the 23 second barrier, it is only early in the season, so theres plenty of time yet! The lofty heights of being a 22 second runner beckons!
Subscribe to:
Comments (Atom)
