Senior season approaching… need help with my workout plan.

      • Avatar
        Participant
        lsfii2 on #16117

        Alright, so I know this may not be directly related to sprinting, but I know the members here are as knowledgeable as any I have ever seen:

        I am heading into my senior year in high school. I play baseball, have been recruited by some schools (smaller D1’s and upper D3’s plus some juco’s), but I really need some help creating a conditioning program this winter. I am 5’10” 160 on a good day lol, and the problem is, I only run around a 7.1 60 yard dash time thus leading to me being overlooked by many schools, showcases, etc. (they say I need speed if I don’t have the size).

        I have done a lot of research over the years on different workout programs. I have gotten faster on different programs but I’ve realized lately over the past year or so that I have begun to plateau. I know the basics on training (plyos, max effort lifts, dynamic lifts, rep lifts, just basics, not the science behind it). I have tried recently many Westside programs, especially Joe D’s WSFSB, and have recently experimented in creating a template for the winter (shown at the bottom). Can you guys offer suggestions towards this template? Does it look like I am overtraining? How would this template differ from a template geared specifically towards a sprinter (even more specifically, a sprinter training specifically to run a 60 yard dash)?

        Thanks again for all the help.

        Workout Template: All weight work will be run similar to that of a westside workout, more specifically a Joe Defranco westside workout.

        Monday – Sprints focusing on acceleration followed by Max Effort Lower Body

        Tuesday – Off

        Wednesday – Max Effort Upper Body

        Thursday – Off

        Friday – Sprints focusing on top speed followed by Dynamic Effort Lower Body*

        Saturday – Off

        Sunday – Rep. Effort Upper Body**

        *Follows a A / B scheme. A includes dynamic power cleans, B involves plyometrics. These are to be rotated every week.
        **Every so often a Dynamic Upper Body day can be tossed in.

        Sorry for posting this in two seperate forums… I didnt read into the strength threads until after I posted it in the sprinting forum.

      • Avatar
        Participant
        Derrick Brito on #88370

        Alright, so I know this may not be directly related to sprinting, but I know the members here are as knowledgeable as any I have ever seen:

        I am heading into my senior year in high school. I play baseball, have been recruited by some schools (smaller D1’s and upper D3’s plus some juco’s), but I really need some help creating a conditioning program this winter. I am 5’10” 160 on a good day lol, and the problem is, I only run around a 7.1 60 yard dash time thus leading to me being overlooked by many schools, showcases, etc. (they say I need speed if I don’t have the size).

        I have done a lot of research over the years on different workout programs. I have gotten faster on different programs but I’ve realized lately over the past year or so that I have begun to plateau. I know the basics on training (plyos, max effort lifts, dynamic lifts, rep lifts, just basics, not the science behind it). I have tried recently many Westside programs, especially Joe D’s WSFSB, and have recently experimented in creating a template for the winter (shown at the bottom). Can you guys offer suggestions towards this template? Does it look like I am overtraining? How would this template differ from a template geared specifically towards a sprinter (even more specifically, a sprinter training specifically to run a 60 yard dash)?

        Thanks again for all the help.

        Workout Template: All weight work will be run similar to that of a westside workout, more specifically a Joe Defranco westside workout.

        Monday – Sprints focusing on acceleration followed by Max Effort Lower Body

        Tuesday – Off

        Wednesday – Max Effort Upper Body

        Thursday – Off

        Friday – Sprints focusing on top speed followed by Dynamic Effort Lower Body*

        Saturday – Off

        Sunday – Rep. Effort Upper Body**

        *Follows a A / B scheme. A includes dynamic power cleans, B involves plyometrics. These are to be rotated every week.
        **Every so often a Dynamic Upper Body day can be tossed in.

        Sorry for posting this in two seperate forums… I didnt read into the strength threads until after I posted it in the sprinting forum.

        I wouldn’t use a Westside split if youre training for sprinting. I also don’t think you would be overtraining only working out four times a week. You should also not be lifting more than you sprint if you want to increase speed. Some information on how much you lift would be helpful. If you want a more sprint oriented program you might want to check out the FAQs here:

        https://elitetrack.com/faqs/

        Finally, the coachs’ thinking is kind of scaring me. I don’t really follow baseball, but I’m having a hard time thinking of a sport that needs size less. It’s not exactly a contact sport. Maybe you should rethink who you want to play for. In addition, you are never going to sprint 60 yards so I’m wondering why that time is even relevant. Is your 60 yd time hand timed or electronic? If you can get a 35 and 65 yd time, that will give us a better idea of where youre at. 65 yds is either exactly or close enough to 60m, I forget.

      • Avatar
        Participant
        lsfii2 on #88389

        I totally agree with you on the size aspect. And as far as the 60 yard and its relation to the game, that has been argued for decades. It’s just two things that I need to do because they still are relied on heavily.

        I really do like the westside split but what alternatives would you have? In addition, do you think I could toss in more sprints into the format I made above or would I have to revamp it?

      • Avatar
        Participant
        Derrick Brito on #88399

        I totally agree with you on the size aspect. And as far as the 60 yard and its relation to the game, that has been argued for decades. It’s just two things that I need to do because they still are relied on heavily.

        I really do like the westside split but what alternatives would you have? In addition, do you think I could toss in more sprints into the format I made above or would I have to revamp it?

        You probably need to revamp your plan. I would suggest you read all the FAQs in the link I posted. For strength training, you should read this thread: https://elitetrack.com/forums/viewthread/102/

        If you REALLY want to do a westide split, you should probably do a rolling schedule lifting two or three days per week. In my opinion, you shouldn’t lift heavy (or ‘intensely’ as the case may be for westside) more than three times a week. Also, your plan has to be individualized for yourself. So if you are already strong, strength may not be an issue, etc. Post your lifts (squat, bench clean), 35yd time, 65 yd time, and if possible a video of your sprinting. These will give us a better idea of what will give you the most improvements, and put it into the contexts that track athletes on the board will understand. In addition, simply improving your sprint technique can pay huge dividends. I have never seen you sprint, but I can tell you most people don’t do it right.

      • Avatar
        Participant
        lsfii2 on #88417

        I am heading off for a showcase this weekend so I won’t be able to time a 35 or 65. I do run a 3.85 30 YARD and a 7.1 60 YARD if that helps.

        As for my lifts… they are extremely subpar. That’s part of my incentive for doing a westside workout because I heard they are great for gaining strength. I box squat 275×3, I don’t bench with bar due to the stress on the rotator cuff which is bad for baseball but I do use dumbbells, 70 lbs. x 3. I can clean 155 lbs.

        My sprint form is not great. It has improved but due to the fact I grew up playing hockey, I’ve struggled with the linear aspect of sprinting. I will get myself on tape soon and I will post that as soon as I can.

        I read over that link, and yea I can understand where it is coming from, but with the problem is with the wide ranging information present (almost all of it useful), I don’t know how to set up a template. Mike Young talks about his 2-3 Olympic Lift days in addition to circuit days, then he furthers the discussion by talking about the importance of non-weight room exercises such as plyos. How can you work that into a week in addition to sprints? If you could clarify that it would be a big help.

        Finally, you mentioned how you thought that I shouldn’t lift heavy more than 3 times a week (not disagreeing here). Do you think lengthening out my template to an 8 or 9 day schedule with an additional sprint day would help or is the Westside format itself more geared towards powerlifters and not athletes, specifically when it comes to sprinting.

        *Finally, I found another program that follows some, but not all of the Westside principles, but also takes some of Mike Youngs advice on his LSU thread. It’s another relativley popular program, The Clemson Power Program (https://www.scribd.com/doc/3228494/Clemson). There is a sample week on page 46 and 47 (only takes in the weight room work), if you could read it over and see if you think something like that would work better as compared to a typical westside workout (well, a Joe Defranco westside workout).

        Thanks for all the help.

      • Avatar
        Participant
        Derrick Brito on #88418

        I am heading off for a showcase this weekend so I won’t be able to time a 35 or 65. I do run a 3.85 30 YARD and a 7.1 60 YARD if that helps.

        As for my lifts… they are extremely subpar. That’s part of my incentive for doing a westside workout because I heard they are great for gaining strength. I box squat 275×3, I don’t bench with bar due to the stress on the rotator cuff which is bad for baseball but I do use dumbbells, 70 lbs. x 3. I can clean 155 lbs.

        My sprint form is not great. It has improved but due to the fact I grew up playing hockey, I’ve struggled with the linear aspect of sprinting. I will get myself on tape soon and I will post that as soon as I can.

        I read over that link, and yea I can understand where it is coming from, but with the problem is with the wide ranging information present (almost all of it useful), I don’t know how to set up a template. Mike Young talks about his 2-3 Olympic Lift days in addition to circuit days, then he furthers the discussion by talking about the importance of non-weight room exercises such as plyos. How can you work that into a week in addition to sprints? If you could clarify that it would be a big help.

        Finally, you mentioned how you thought that I shouldn’t lift heavy more than 3 times a week (not disagreeing here). Do you think lengthening out my template to an 8 or 9 day schedule with an additional sprint day would help or is the Westside format itself more geared towards powerlifters and not athletes, specifically when it comes to sprinting.

        *Finally, I found another program that follows some, but not all of the Westside principles, but also takes some of Mike Youngs advice on his LSU thread. It’s another relativley popular program, The Clemson Power Program (https://www.scribd.com/doc/3228494/Clemson). There is a sample week on page 46 and 47 (only takes in the weight room work), if you could read it over and see if you think something like that would work better as compared to a typical westside workout (well, a Joe Defranco westside workout).

        Thanks for all the help.

        The reason I ask for different distances is because of how times are measured in track. A 30m and 60m mean a lot more to me than a 20 and 50 yd. A 35 and 65 yd more or less correspond to those distances, though those two times more or less tell me what I need to know. I’m esimating you could run about a 4.35 30m and a 7.6 60m. If those are electronic, then they aren’t bad. If they are hand timed, that’s a different story. Regardless, you can probably run a lot faster at your strength levels. I could only squat 245 when I was running those times. In fact, I am probably only slightly stronger than you and I walked onto a track and ran similar times despite weighing 35 pounds more (which I detailed in this thread https://elitetrack.com/forums/viewthread/8046/ ). So most likely strength isn’t your most pressing issue, it’s probably technique and power/elastic strength (which is also evidenced by your clean and 30 time).

        A basic template usually cycles three kinds of days:
        High intesnity (heavy weights, plyometrics, speed work)
        Low intensity (Tempo, circuits)
        Rest

        So in the LSU thread you will see Mike do some heavy lifting, and then the next day he will do a weight circuit. So even though they both involve weights (and the athlete may lift up to six times a week), the goals and effects on the body are different. I’m not opposed to lifting every day, in fact I like circuits more than tempo in a lot of situations. However, heavy lifting more than three times per week is a lot of high intensity work to recover from. Most people can’t recover from four high intensity days unless they use really low volumes, spend a lot of time on recovery, or have some ‘help.’ Powerlifters can get away with a lot more ‘help’ than many other athletes.

        If you want to keep the Westside template, I would do a rolling four week schedule. It might look like this:

        Week 1:
        Day 1: Max Bench
        Day 2: Max Squat
        Day 3: Dynamic Bench

        Week 2:
        Day 1: Dynamic Squat
        Day 2: Max Bench
        Day 3: Max Squat

        And so on. I would encourage you to get away from the Westside split for three reasons. 1) I don’t think strength is your limiting factor. 2) It limits the different kinds of strength you work on. It was designed for powerlifters, and so any application outside powerlifting needs some heavy modification. And 3) since strength isn’t your limiting factor, you need to spend your time a lot more on technique, plyometrics, and olympic lift variations such as the power clean.

        As for the template you posted, I think it’s still too much Westside. I would rather you did something like what 400stud posted in the hypertrophy thread (https://elitetrack.com/forums/viewthread/509/ ). They start tweaking his weights here: https://elitetrack.com/forums/viewthread/509/P45/ .

      • Avatar
        Participant
        Rskingdom on #236475

        Buy cheap dofus kamas on EZDofus.com – Dofus Kamas fullstock 24/7, 100% safest, delivery fast and best price for you. Join us and get more off/discount, have a enjoy game.

        https://www.ezdofus.com/

Viewing 6 reply threads
  • You must be logged in to reply to this topic.