Hypothetical Thought

Posted In: The Classics

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    Derrick Brito on #28143

    now youre thinkin!!!

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    Danny Tutskey on #28144

    I believe the best way for us to sharpen our skills is to go to all the local grocery stores and start up a game. Have three teams playing. Two from elitetrack and one of pedestrians. Another great training session should include going to fast food drive up windows and hitting the worker as they open the window to give you your food! HAHAHAHAHAHAHAHAHAHA

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    jumpscoachmike on #28145

    i agree….using the grocery store as our training grounds is a great idea. It's an arena in and of itself. As always, I feel that we should not show any mercy to any pedestrians/bystanders in the store, but rather to see them as our opponent…anything goes, and I'm not just talking about rolls of toilet paper…i'm talking apples and oranges fellas!!! of course, to simulate our game better, a canteloupe or large melon of some sort would do quite nicely. :yes:

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    jumpscoachmike on #28146

    Gov-

    If WE build it they will come!

    Just think, soon we'll be starring in a major motion picture where we'll own a farm and hear a voice and cut down our corn fields to build……a Dodgeball Arena! Wait, that was Kevin Costner and he did that one already. Man i thought i had something there!!

    I do think after we complete construction of the arena and it becomes a HUGE entertainment attraction, we should look into major sponsorship for financial stability….
    ELITETRACK.com Arena

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    Jay Turner on #28147

    [i]Originally posted by drivephase1015[/i]
    400- I would just make sure when you come up with your program that you plan it all the way and stick with it. Try not to question your training because once you do it will show to everyone that you are losing confidence. To meet your needs as a 400m runner, I would do a hybrid of workouts that will give you strength, speed, but also a very strong base. I feel that strength and speed for the 400m are equally important. Build yourself so that you get stronger as the race goes on. Michael Johnson had a great blend of speed and strength. He could go out faster than anyone else could go out, but he had the strength not to fade as hard as everyone in the field would. This is what I would do for fall training work strength by doing 200’s, 300’s, 450’s, 500’s, 600’s. Work acc. dev. with 30-80m sprints and doing starts from 30-50m.

    DATE WORKOUT
    10-13 Seagrave Drills
    10-14 Seagrave Drills
    10-15 Seagrave Drills
    10-16 Seagrave Drills
    10-17 Seagrave Drills

    10-20 Seagrave Drills
    10-21 Seagrave Drills
    10-22 Seagrave Drills
    10-23 Seagrave Drills
    10-24 Seagrave Drills

    10-27 8 x 200 @ :35 â?? 2:20 rest
    10-28 2 x 500 @ +:15/400 – 15:00 walking rest – 1600m run
    10-29 2 ½ mile run
    10-30 1x4x40m hills â?? 1 x 10 stadium stair runs
    10-31 20:00 easy run on the rabbit trails

    11-03 8 x 200 @ :34 â?? 2:16 rest
    11-04 1 x 6 x 40m hills â?? 1 x 10 stadium stair dbl leg jump
    11-05 3 x 1200 @ 5:00 – walk 3:00 between runs –
    11-06 3 x Sun Devil Stadium hill runs (200m) [run up â?? walk down]
    11-07 25:00 run

    11-10 8 x 200 @ :33 – 5 man relay style – on the track
    11-11 2 x 500 @ +22:/400 – 3:00 walking rest in Myrick Park
    11-12 15:00 easy run on rabbit trails
    11-13 3 x 6 x 40m hills â?? [sprint up/walk down]
    11-14 1 x 200 @ :33 – 5:00 rest – 2 x 800 @ 2:45 – 10:00 rest

    11-17 8 x 200 @ :32 – 2:08 rest
    11-18 3 x 6 x 40m hills – [run up/jog down] in 5:00 – 3:00 rest between sets
    11-19 4 x 350 @ +:27 slower than PR pace – 1:30 rest between runs
    11-20 2 x 4 x 40m hills â?? 2 x 10 stadium stair sprints
    11-21 2 x 1200 @ 5:00 – walk 3:00 between runs – Cass Street Park

    11-24 8 x 200 @ :31 – 5 man relay style
    11-25 2 x 3 x Sun Devil Stadium hill runs (200m) [ run up â?? walk down] [15:00 set rest]
    11-26 2 x 500 @ +22:/400 – 3:00 walking rest

    12-01 8 x 200 @ 30 – 2:04 rest
    12-02 3 x 6 x 40m hills â?? [sprint up/walk down]
    12-03 2 x 350 @ :60-:62 – 200 meter walk between runs
    12-04 1 x 200 @ :31 – walk 200 – 2 x 600 @ 1:38 – 10:00 walk – 1 x 200 @ :33 – walk 200
    12-05 1 x 4 x Sun Devil Stadium hills (200m) [run up â?? walk down]

    12-08 6 x 200 @ 30 â?? 2:00 recovery rest
    12-09 1 x 200 @ :33 – 5:00 rest – 2 x 600 @+:14/400 = 15:00 rest
    12-10 2 x 4 x 40m hills
    12-11 REST DAY
    12-12 3 x 6 x short hill runs – run up/jog down in 5:00 – 3:00 rest between sets

    12-15 6 x 200 @ :30 â?? 2:00 recovery
    12-16 1 x 200 @ :32 â?? 5:00 rest – 2 x 350 @ :60 – :62 – 200 meter walk between runs â?? 1 x 200 @ :33 â?? walk 200
    12-17 6 x 6 x hills [sprint up/walk down]
    12-18 20:00 easy run outside
    12-19 2 x 3 x Sun Devil Stadium hill runs (200m) [run up â?? walk down] [15:00 set rest]

    12-22 6 x 200 @ :30 â?? 2:00 recovery – 2 x 4 x 40m hills
    12-23 Seagrave Drills
    12-24 DAY OFF
    12-25 AY OFF â?? MERRY CHRISTMAS
    12-26 DAY OFF

    12-29 6 x 200 @ :30 â?? 2:00 recovery
    12-30 3 x 6 x 40m hills â?? 3 x 300 @ +9.5 â?? 5:00 recovery stand
    12-31 1 x 200 @ :32 – walk 200 – 1 x 600 @ 1:38 – 5:00 walk – 1 x 200 @ :32 – walk 200 – 15:00 run on grass
    01-01 DAY OFF
    01-02 DAY OFF

    drivephase (or anyone else for that matter). . . .

    I was just looking over this GPP setup and I got to wondering where is the true speed work? Do you not like to incorporate speed work in the pre-season? If not, why not?

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    alex on #28148

    It appears as though most of the high intensity running work is in the form of hills. Eveything else is extensive tempo. You are correct though, there is almost no pure speed work.

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    Jay Turner on #28149

    Any other thoughts?

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    Derrick Brito on #28150

    it might have been a long to short program. and i remember mike saying he didnt like that aspect of dannys training.

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    Jay Turner on #28151

    [i]Originally posted by cockysprinter[/i]
    it might have been a long to short program. and i remember mike saying he didnt like that aspect of dannys training.

    Long to short is usually incorporated when the speed aspect is there but endurance is needed, correct? And vice versa for short to long right?

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    Derrick Brito on #28152

    not necesarily. sometimes athletes have neither hahaha. i think short to long is a better overall approach to sprint training, wheras long to short may be better suited to distance running (warning: that was a random thought about long to short). because of the way long to short is set up, i dont think its suited to sprinting because a sprinters primary focus should be speed development and that may be lacking in a long to short program. if an athlete has endurance deficiencies, they should probably just do a higher volume of endurance work and tone down the speed work instead of going long to short.

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    alex on #28153

    Long to short is usually incorporated when the speed aspect is there but endurance is needed, correct? And vice versa for short to long right?

    It depends who you ask! The consensus here seems to be that if you’re deficient in speed but you have good endurance you should go long to short and vice versa. However the concensus at CF.com is that you should work to your strengths first.

    It also depends on what your definition of long to short vs. short to long is, which also varies from place to place, person to person. I agree with cockysprinter re: long to short. I think you can get more than enough endurance work done on a both ends to the middle approach.

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    Jay Turner on #28154

    [i]Originally posted by cockysprinter[/i]
    not necesarily. sometimes athletes have neither hahaha.

    This was actually going to be my next question. . . . lol

    Alex,

    as far as a both ends to the middle approach, how is this constructed?

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    Jay Turner on #28155

    Also, how can you address speed with this setup?

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    Derrick Brito on #28156

    it basically means you do this:
    accel dev -> maxV -> SE
    intensive tempo -> SE2 -> SE1
    or something to that effect. you address beginning speed and long endurance, and work towards longer speed and shorter endurance. i believe that answers both of your questions.

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    Jay Turner on #28157

    [i]Originally posted by cockysprinter[/i]
    it basically means you do this:
    accel dev -> maxV -> SE
    intensive tempo -> SE2 -> SE1
    or something to that effect. you address beginning speed and long endurance, and work towards longer speed and shorter endurance. i believe that answers both of your questions.

    Well if I were to use the above setup, what days would I incorporate the speed work? And what should I take out?

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