Track and Field

[xxtwistedxx]

I saw a few in the search but didnt feel like grabbing the shovel and digging up 5yr old threads.

Post here if youre a runner, jumper, thrower. Whatever.

Stats, workouts, big competitions, videos, you name it.

Been coaching the throws (shot, discus, weight, hammer) for about 8 yrs now and have had a few state qualifiers, state champ, all american, bout a dozen conferance champs and my recent highlight from last year. Boys shot record set to 60'.25" and girls disc set at 147'6".

Heading to Findlay Sunday. Should be a good meet for us. As long as my girls get their heads out their backsides.

Personally this year Im just trying to recover from some injuries and get my disc back up to 53m or more. Lifetime best is 55.78 (about 183' 2k disc)

[desteph]

I'm a thrower going into my senior year of high school. I have a question for you. On the rotation out of the back of the ring for shot and disc, how high do you want to swing your leg that comes around to generate the maximum amount of momentum?

[xxtwistedxx]

I'm a thrower going into my senior year of high school. I have a question for you. On the rotation out of the back of the ring for shot and disc, how high do you want to swing your leg that comes around to generate the maximum amount of momentum?

usually my response is "no more than you need to".

but for my newer kids its typically low and wide. think about the height of a soccer ball since we use that as a drill for 'kicking' the leg. set the ball outside of the left leg then as you complete the first rotation kick the ball as you step through to the center of the ring. usually that is about the right height.

i have seen some (but not many) throwers use a high leg sweep but none were very extreme. only case I can think of is Sean Shields when he was in highschool. kid almost had his right leg parallel to the ground. but he was also a 65+ thrower.

[andthenithitme]

Pole vaulter, season doesn't start until next month so will probably post vids/stats then

[tomlefco]

I finally started to get back into training for track. i'm a 100 meters guy. Been training since January 1st (got cleared from a hamstring injury). Here's my first race since April '08 (HS), it's in gainsville, fl (UF).
It's a 55m, i only got 6.55 but there wasn't much competition in my heat. Fastforward it to :48.
http://www.********.com/home.php?#!/...d=136509509533

[TN_WORKOUT]

We used to do tons of plyometrics and short sprints.

I still don't care too much for medicine balls.

[xxtwistedxx]

well our last meet couldve gone better. two of my girls qualified for state indoors in the weight throw and had some decent PRs in the shot...guys team just looked aweful

[HardHitter22]

what would you reccomened for an inseason workout?

[desteph]

Twisted- Thanks. What do you suggest for an inseason workout for shot/disc, if I have one meet a week?

[hulkhoganjr.]

i wish i coulda been a thrower back in the day...always by the sandpit is a sunny way to go

[hulkhoganjr.]

real bad back problem

[Zeeee]

What's up guys, I did sprints and jumps back in high school. Now I'm just doing long jump, training on my own (freshmen in college). I'm not really looking to get on the team, but more to a make up for my senior year (torn hamstring, IT band).

Currently, I'm jumping around 22', I'm trying to get to 23' or better, just as a personal thing for my self.

So if any of you need any advice, feel free to ask away.

Btw, twisted you have some nice throws by your kids. Good job. I'm kind of coaching my younger brothers and 2 other kids (they're all in high school, but usually they train with me in the summer and fall). I was wondering, how do you go about, getting kids, 14-15 years of age to get into the right mindset. Because, it seems, sometimes they are, sometimes they aren't. They can run 25 seconds in the 200 one day at practice, but at a meet they'll run a 27..And it's not even meets, sometimes there are inconsistencies between practice days.

[TN_WORKOUT]

What's up guys, I did sprints and jumps back in high school. Now I'm just doing long jump, training on my own (freshmen in college). I'm not really looking to get on the team, but more to a make up for my senior year (torn hamstring, IT band).

Currently, I'm jumping around 22', I'm trying to get to 23' or better, just as a personal thing for my self.

So if any of you need any advice, I feel free to ask away.

Btw, twisted you have some nice throws by your kids. Good job. I'm kind of coaching my younger brothers and 2 other kids (they're all in high school, but usually they train with me in the summer and fall). I was wondering, how do go about, getting kids, 14-15 years ago to get into the right mindset. Because, it seems, sometimes they are, sometimes they aren't. They can run 25 seconds in the 200 one day at practice, but at a meet they'll run a 27..And it's not even meets, sometimes there are inconsistencies between practice days.

Start by asking them what's going on.
Might be something simple (mom didn't pack my lucky socks, these shoes are ugly, there's a cute girl that's got me nervous, etc.).

I also find that high school kids sometimes lack confidence and are easily intimidated by other competitors (our school bus sux and they're better because they chartered a bus, etc.).

My coach would try to give me a good, sincere (and funny) chat just before the gun. Helped calm my nerves. He did not go through a whole lot of coach speak, but a good sincere "you can do it" type of talk...if he did coach me up, it was on just on one single issue (he'd always say "it doesn't matter who gets in the blocks first, just be the first one out of them").

[lilmanthatcould]

I threw last year in HighSchool ( first year throwing ) Was originally going to be a sprinter but ... I hate running and I sprained my ankle very first practice lol


Ended up hitting a 47ft Shot and 125ft Discus at practice was never able to hit them in competition though

Highest competition throws are 42ft 5in for Shot and 110ft for discus

Always got too nervous in competition and screwed up which I never thought would happen cause I wrestled all through highschool and figured i was used to competition but throwing was always different. You got 3 chances if you screw up your done, and it was that thought that always messed me up

[GodsAngina]

I saw a few in the search but didnt feel like grabbing the shovel and digging up 5yr old threads.

Post here if youre a runner, jumper, thrower. Whatever.

Stats, workouts, big competitions, videos, you name it.

Been coaching the throws (shot, discus, weight, hammer) for about 8 yrs now and have had a few state qualifiers, state champ, all american, bout a dozen conferance champs and my recent highlight from last year. Boys shot record set to 60'.25" and girls disc set at 147'6".

Heading to Findlay Sunday. Should be a good meet for us. As long as my girls get their heads out their backsides.

Personally this year Im just trying to recover from some injuries and get my disc back up to 53m or more. Lifetime best is 55.78 (about 183' 2k disc)

that's an excellent throw.

[xxtwistedxx]

What's up guys, I did sprints and jumps back in high school. Now I'm just doing long jump, training on my own (freshmen in college). I'm not really looking to get on the team, but more to a make up for my senior year (torn hamstring, IT band).

Currently, I'm jumping around 22', I'm trying to get to 23' or better, just as a personal thing for my self.

So if any of you need any advice, feel free to ask away.

Btw, twisted you have some nice throws by your kids. Good job. I'm kind of coaching my younger brothers and 2 other kids (they're all in high school, but usually they train with me in the summer and fall). I was wondering, how do you go about, getting kids, 14-15 years of age to get into the right mindset. Because, it seems, sometimes they are, sometimes they aren't. They can run 25 seconds in the 200 one day at practice, but at a meet they'll run a 27..And it's not even meets, sometimes there are inconsistencies between practice days.

yea ive been getting lucky with talent recruiting and kids that just work hard. im gonna hurt this year with the boys side. not a whole lot going. girls im stacked for a decade lol.

anyways bout the mentally driven qustion- thats something thats been eating at me for awhile. was only until a few years ago that i could overcome my own mental breakdowns during competition. but heres what i got so far-

CONSISTENCY cannot change!
i think this applies to everything. both being consistent and inconsistent...ill explain both. you want your kids to train the same ALWAYS. individual events like track, swimming, shooting, whatever its all about how YOU compete. not whats around. i tell my kids "train how you would compete. compete how you train". starting all the way to breakfast, sleep that day, clothes you wear, how you warmup, your routine before your competiton, whatever it ALL has to stay the same. the smallest thing that throws you off your precompetition routine can kill your day. whether ure running or jumping or throwing NOTHING can change.

the INCONSISTENCY of it is mixing up practices. u mentioned 14-15yrs olds. these kids have about a 60s attention span. doing the same thing day in day out gets em bored. my advice? dont always sprint. go play soccer, frisbee, or something else. my throwers and I play touch rugby, ultimate frisbee, disc golf, whatever in order to break the monatony of training every day. somedays we wont even throw a disc or shot but toss around med balls and turn it into a game as long as it somehow applies to what we do.

hope that helps.

[GLHF]

Junior year HS thrower, shot disc. I switched from a glider to a spinner just in December. Current PR 12lb shot 49'1. Its not much but to be honest this past few days i actually started tweaking with the spin, hoping for 53s-55s in spring. Disc PR is 147'10 1/2 lol.Expecting my disc PR to go up about 20feet.

I'm a thrower going into my senior year of high school. I have a question for you. On the rotation out of the back of the ring for shot and disc, how high do you want to swing your leg that comes around to generate the maximum amount of momentum?

(for a right thrower)
when the left leg turns and drops down the further away the right legs feet (toes) from the left legs feet the more power you will generate.
but also, to get the right legs feet far away from the left leg you will need to really bend that left leg. the stronger you are the more bend you could get therefore more energy from the right leg.
i squat 405x2 and 365x7 at parallel and its hard to go really low.
hope that helps

[desteph]

Junior year HS thrower, shot disc. I switched from a glider to a spinner just in December. Current PR 12lb shot 49'1. Its not much but to be honest this past few days i actually started tweaking with the spin, hoping for 53s-55s in spring. Disc PR is 147'10 1/2 lol.Expecting my disc PR to go up about 20feet.





(for a right thrower)
when the left leg turns and drops down the further away the right legs feet (toes) from the left legs feet the more power you will generate.
but also, to get the right legs feet far away from the left leg you will need to really bend that left leg. the stronger you are the more bend you could get therefore more energy from the right leg.
i squat 405x2 and 365x7 at parallel and its hard to go really low.
hope that helps

Thanks man. You doin inseason right now?

[GLHF]

the INCONSISTENCY of it is mixing up practices. u mentioned 14-15yrs olds. these kids have about a 60s attention span. doing the same thing day in day out gets em bored. my advice? dont always sprint. go play soccer, frisbee, or something else. my throwers and I play touch rugby, ultimate frisbee, disc golf, whatever in order to break the monatony of training every day. somedays we wont even throw a disc or shot but toss around med balls and turn it into a game as long as it somehow applies to what we do.

hope that helps.

when i practice i gotta put my mind into it. other kids like to f*ck around, i hate that sh*t. u either practice hard and put all u got or just quit, no point of doing something if u dnt like it. i like playing basketball with a basketball or a medecine ball in the beggining of the season but thats about it. i also play basketball for fun sometimes too.

[GLHF]

Thanks man. You doin inseason right now?

yes winter track. the regular season ended for most kids, but i still got states and all.

[Marcoccia]

I'm throwing at a junior college. Dam I wish I trained like this in high school cause I would have some amazing number. I'm loving it right now.

[flipnch1nese7]

I ran middle distance in high school, 400/800/1600. I miss it dearly, although rowing's treating me alright in college.

Definitely plan on attending some all-comers meets in California this year toward the start of spring season, see what I can do haha.

[lhshurdl3r]

In HS I vaulted and ran high hurdles. I was actually the shortest hurdler in MA. Ran 16.01 in the 110's and vaulted 12'6" (which ranked me top 6 in the state).

Last year worked a lot on decathlon work. Was pretty tough since a lot of events were new to me, and I was using Int'l weights with the throwing implements. Didn't get a chance to compete in a decathlon since my season ending meet was cancelled when I had a family death. And now this year I don't want to burn myself out focusing on football and track at the same time.

My PR's in the Deca events, all done in my training sessions:

100: 11.6
LJ: 19'8"
HJ: 5'1" (pathetic, considering I have a 35" vert)
SP: 33'5" (16lb)
400: 56.xx <---that was my first time running an open 400, I have a 60.01 PR in the 400IH, and a 42.23 PR in the 300IH.

110HH: 16.7 (42" are a bitch when you're my height)
DT: 103'4"
PV: 12'9"
JT: 155'10" <---After about a month of training a couple days a week for it. Speed is HUGE in this event.
1500: 5:06

[xxtwistedxx]

In HS I vaulted and ran high hurdles. I was actually the shortest hurdler in MA. Ran 16.01 in the 110's and vaulted 12'6" (which ranked me top 6 in the state).

Last year worked a lot on decathlon work. Was pretty tough since a lot of events were new to me, and I was using Int'l weights with the throwing implements. Didn't get a chance to compete in a decathlon since my season ending meet was cancelled when I had a family death. And now this year I don't want to burn myself out focusing on football and track at the same time.

My PR's in the Deca events, all done in my training sessions:

100: 11.6
LJ: 19'8"
HJ: 5'1" (pathetic, considering I have a 35" vert)
SP: 33'5" (16lb)
400: 56.xx <---that was my first time running an open 400, I have a 60.01 PR in the 400IH, and a 42.23 PR in the 300IH.

110HH: 16.7 (42" are a bitch when you're my height)
DT: 103'4"
PV: 12'9"
JT: 155'10" <---After about a month of training a couple days a week for it. Speed is HUGE in this event.
1500: 5:06

cant believe im bout to say this to a decathlete but you may want to bulk up a little. 151 is pretty light especially in those throwing events. you have some decent numbers but another 10lbs of LEAN powerful muscle will help you tremendously.

[tomlefco]

I'm a thrower going into my senior year of high school. I have a question for you. On the rotation out of the back of the ring for shot and disc, how high do you want to swing your leg that comes around to generate the maximum amount of momentum?

quick question. your in the Mid-Hudson Athletic League in NY? if so what school? i graduated from VC in '08

[TheHitStick]

Most likely going to do spring track, might do shot/discuss or some sprinting event. Want it to supplement my final season of football training.

[studlete]

16lb shot put- 66.3ft 20.19meters
Best clean no wraps 410lbs
Best squat (close to fulls) 585x11
best Bench 450

Got some videos on this page:
http://strengthathletes.com/?page_id=288

I am currently working with Dane Miller of http://www.garagestrength.com

Our training is based on Dr. Bundarchuk theories. More throwing, quick lifting 2-3 days on 1 day off. Weight is less and done everyday the exact same way.

Currently this is our findings on how my body adapts to the programs.

Start of phase - 5 days in get a peak then crash for the following 2 weeks.
3-4 week body adapts and begins to respond to training and far throws begin.
5 week is a full week of big throws (but nothing can compare to that 5 day peak if everything is in place... huge throws...for me).

once adaption happens we change the program.

your probably asking yourself... but what about your strength? I can not do 410 clean anymore and my bench is maybe 330... and I don't do much squatting... crazy right? But I have been hitting great throws... for me. Our strength comes from specific strength like throwing heavier implements, heavy med ball stands etc.

[xxtwistedxx]

16lb shot put- 66.3ft 20.19meters
Best clean no wraps 410lbs
Best squat (close to fulls) 585x11
best Bench 450

Got some videos on this page:
http://strengthathletes.com/?page_id=288

I am currently working with Dane Miller of http://www.garagestrength.com

Our training is based on Dr. Bundarchuk theories. More throwing, quick lifting 2-3 days on 1 day off. Weight is less and done everyday the exact same way.

Currently this is our findings on how my body adapts to the programs.

Start of phase - 5 days in get a peak then crash for the following 2 weeks.
3-4 week body adapts and begins to respond to training and far throws begin.
5 week is a full week of big throws (but nothing can compare to that 5 day peak if everything is in place... huge throws...for me).

once adaption happens we change the program.

your probably asking yourself... but what about your strength? I can not do 410 clean anymore and my bench is maybe 330... and I don't do much squatting... crazy right? But I have been hitting great throws... for me. Our strength comes from specific strength like throwing heavier implements, heavy med ball stands etc.

ive very slowly been shifting towards Bundarchuk's methods but im only starting. i like the idea but its too 'radical' compared to whats already in place. im experimenting with my one girl who's a (no joke) hurdler, pole vaulter, shot, disc, hammer, and sprints with potential to throw jav in college as well. crazy thing is shes good at everything. at 170lbs she can vault 10'9" but still throw 125' disc and the weight over 40' while being top 3 in the 300m hurdlers.

make a long story short i cant have her lifting like we normally do- i.e. heavy day, speed day, power day and were currently in the 95% range. so ive been giving her more single leg work and med ball exercises. forcusing on throwing and being explosive and not on strength. so far? shes running and throwing like a monster. just qualified in the weight throw last weekend and PR'd in the shot by 6 friggin feet lol.

[trackstar0313]

I'm a decathlete, I'll be a freshman at Mars Hill College (private D2 school in NC) next semester. Can't wait for those 42" hurdles and 16 lb shot.

100m - 11.31
LJ - 19'2"
SP - 36'8" Used to be 30' and then I learned how to spin
HJ - 5'7"
400m - 50.20

110HH - 16.73 I always jump too high over these... flexibility is a problem for me
Discus - 119'9"
PV - 11'6"
Javelin - 139'2"
1500m - 4:39.90


I think flexibility kill me in hurdles and javelin... I stretch all the time though and it's gotten a little better. Running events are definitely my strength but I really need to work on hurdles, pole vault, and javelin. My discus could be a lot better too. I also feel like I should be jumping higher.

Schedule - 1 mile warm up for everything
Monday - plyos, 16x60m sprints, stretching out stride on tape marks
Tuesday - 3-5x300m, 400m race pace, 5-6 minutes rest between *killer workout*
Wednesday - 5-8x400m sprint/jog intervals
Thursday - same as monday
Friday - same as wednesday with different intervals
Saturday - 3 miles fartlek
Sunday - 3 mile recovery run

Weights - Day 1 - upper body, Day 2 - abs, Day 3 - lower body, Day 4 - obliques, repeat
* I follow this regardless of my running schedule and take an off day every 2 or 3 cycles
*3 sets of 8 reps on all, and one set of 12-20 reps at the end of each exercise
upper body - bench, bent rows, weighted chins, weighted dips, hang clean, military press
lower body - squat, SL dead lift, lunge, jump squat, calf raise
abs and obliques - 15-20 minutes always different



I follow this program to improve at my sport, so any criticism is appreciated

EDIT: On the 60m sprints, it's always 8 at the driving phase of the 100, then 8 more building up on the curve and then holding top speed for 60m. A lot of rest between

I also get some pole vault in on saturday or sunday(with an occasional throw), hurdles on monday and tuesday, and jumps with my plyos on monday and wednesday.

[moose45]

I basically just throw discus.
Best w/ spin: 138'
Best w/o spin: 135'

I hit up a camp this summer and found out my technique is basically horse crap until the end (block). I am now currently working on technique and am getting better. I'm hoping to hit about 180 this year. Yes high goal.