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  1. #1
    Registered User KingofLifts's Avatar
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    Question Track Off Season Training.

    So since my Track season has officially ended, i need some help for next year. My personal bests this season were 100m-11.3/ 200m-23.5. Next year i want to hit atleast 10.9 in the 100 and 22.0 in the 200m. What would i have to do to reach these goals. So my questions are:

    What kind of Weight Program should i get on?
    What kind of Plyos should i be doing?
    what other things can i do to get faster?

    Thats about it, any help at all is appreciated.
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  2. #2
    Registered User KingofLifts's Avatar
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    bump
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  3. #3
    Registered User Raxcoe's Avatar
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    Resistance running- Parachutes, sled pulls, and weighted vest and just keep running everyday!
    Idc.
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  4. #4
    Hold your head up nicholkid's Avatar
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    First ima say that you make me feel slow.
    Second, where do you live where track season is over?

    If indeed you do have a lot of time try and bulk in the weight room for a few months, cut down a bit of fat and then do event based training. Also, if you can find a really steep hill. I have found they work like magic if you do hill sprints. That would be what I would do if I had more time, I got only a few months before track season is over here and I am hoping to make my University's standards for next year so Im not trying to bulk.

    Weights: lots of compound lifts, probably some Olympic lifts even, focus on legs obviously
    Plyos: Squat jumps, box jumps, depth jumps...(there are a lot more)

    Last year I only trained for like 3-4 months and I improved my 100m time from 12.5 s to 11.73 s. I became faster than people who had been playing football every day and that were always faster than me. Felt good.
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  5. #5
    Registered User KingofLifts's Avatar
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    Originally Posted by nicholkid View Post
    First ima say that you make me feel slow.
    Second, where do you live where track season is over?

    If indeed you do have a lot of time try and bulk in the weight room for a few months, cut down a bit of fat and then do event based training. Also, if you can find a really steep hill. I have found they work like magic if you do hill sprints. That would be what I would do if I had more time, I got only a few months before track season is over here and I am hoping to make my University's standards for next year so Im not trying to bulk.

    Weights: lots of compound lifts, probably some Olympic lifts even, focus on legs obviously
    Plyos: Squat jumps, box jumps, depth jumps...(there are a lot more)

    Last year I only trained for like 3-4 months and I improved my 100m time from 12.5 s to 11.73 s. I became faster than people who had been playing football every day and that were always faster than me. Felt good.
    Wow thats a crazy improvement man! Good for you. And yeah i have about 7-8 months so a bunch of time. I was just asking if there is a specific program i could get on and see good improvement.
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  6. #6
    Registered User KingofLifts's Avatar
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  7. #7
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    Originally Posted by Raxcoe View Post
    Resistance running- Parachutes, sled pulls, and weighted vest and just keep running everyday!
    This
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  8. #8
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    For weights Starting Strength is your best bet, I think. Google the Starting Strength Wiki.
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  9. #9
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    Originally Posted by KingofLifts View Post
    So since my Track season has officially ended, i need some help for next year. My personal bests this season were 100m-11.3/ 200m-23.5. Next year i want to hit atleast 10.9 in the 100 and 22.0 in the 200m. What would i have to do to reach these goals. So my questions are:

    What kind of Weight Program should i get on?
    What kind of Plyos should i be doing?
    what other things can i do to get faster?

    Thats about it, any help at all is appreciated.
    I'm more of a middle distance guy myself, 400(:51.9) and 800(1:59.0). But I highly recommend you make running your job and stay at it year round. Hit some monster hill workouts and create a couple track workouts that you know are slightly out of your league to push yourself that much harder. When training for specific events, you need to change up your usual races. For you specifically, I'd recommend jumping in a couple 400's here and there if possible. GUARANTEE it drops your 200 time.
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  10. #10
    Registered User KingofLifts's Avatar
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    Originally Posted by NewbieX2 View Post
    For weights Starting Strength is your best bet, I think. Google the Starting Strength Wiki.
    Yeah ive heard about it, should give a good base for strength. I think ill go with that, but how many months does it last?
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  11. #11
    Registered User KingofLifts's Avatar
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    Originally Posted by EastonAssassin View Post
    I'm more of a middle distance guy myself, 400(:51.9) and 800(1:59.0). But I highly recommend you make running your job and stay at it year round. Hit some monster hill workouts and create a couple track workouts that you know are slightly out of your league to push yourself that much harder. When training for specific events, you need to change up your usual races. For you specifically, I'd recommend jumping in a couple 400's here and there if possible. GUARANTEE it drops your 200 time.
    Wow those are some great PR's man, i could never run middle distance haha. Yeah on regards to 400's yeah we did some workouts including those and it for sure helped with the speed endurance.
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  12. #12
    Registered User EastonAssassin's Avatar
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    Originally Posted by KingofLifts View Post
    Wow those are some great PR's man, i could never run middle distance haha. Yeah on regards to 400's yeah we did some workouts including those and it for sure helped with the speed endurance.
    Thanks dude. I'm not just talking about 400 repeats or ladders though. Your best bet is to compete in a few 400's. They'll make your 200 PR drop big time. My coaches had me starting off meets in the 4x800, then either the 1600 or 3200, then finish off the meet in the 4x400. Jumping all around gets you very strong and University coaches will appreciate the versatility.
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  13. #13
    Twice the Newbie NewbieX2's Avatar
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    Originally Posted by KingofLifts View Post
    Yeah ive heard about it, should give a good base for strength. I think ill go with that, but how many months does it last?
    Varies among people. Also depends on if you're giving your body a high enough surplus.
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  14. #14
    Registered User KingofLifts's Avatar
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    Originally Posted by NewbieX2 View Post
    Varies among people. Also depends on if you're giving your body a high enough surplus.
    How much bulk would i potentially put on though, im not looking for too much bulk, a few more lbs of muscle is good enough for me. Im just in it to build a good base.
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  15. #15
    Twice the Newbie NewbieX2's Avatar
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    Originally Posted by KingofLifts View Post
    How much bulk would i potentially put on though, im not looking for too much bulk, a few more lbs of muscle is good enough for me. Im just in it to build a good base.
    That is entirely up to your control. The more you eat over maintenance the more you will gain. An extra 500 calories every day for a week is 1 pound extra body weight, I believe, so that's 500 over maintenance each day. You can of course bulk slower and do only a couple hundred over maintenance each day.
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  16. #16
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    If you don't have access to an overspeed treadmill, uphill/downhill sprints are great at helping to improve stride frequency and length, which are critical in speed development past the general strength/power resistance training development.
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    Avoid the treadmill at all costs!!!
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    Originally Posted by hockeyd13 View Post
    uphill/downhill sprints are great at helping to improve stride frequency and length
    I second hill sprints.
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  19. #19
    Registered User EastonAssassin's Avatar
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    Originally Posted by RawAthletics View Post
    I second hill sprints.
    I third that notion.
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  20. #20
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    Originally Posted by NewbieX2 View Post
    That is entirely up to your control. The more you eat over maintenance the more you will gain. An extra 500 calories every day for a week is 1 pound extra body weight, I believe, so that's 500 over maintenance each day. You can of course bulk slower and do only a couple hundred over maintenance each day.
    So would lessening calorie intake to lets say 200 calories affect strength gains? Oh and btw thanks for the answers man i appreciate it, im repping you.
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    Beast in training mccoy19's Avatar
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    Originally Posted by KingofLifts View Post
    So would lessening calorie intake to lets say 200 calories affect strength gains? Oh and btw thanks for the answers man i appreciate it, im repping you.
    What's your age? You want to be careful with bulking in regards to track and field/sprinting... A lot of it is having an amazing strength/weight ratio. So being single digit bf while being able to lift really heavy numbers for squats, deads, clean and jerk, etc.... would be a good indicator you'll be getting much faster. So train heavy and explosive with weights. Plyometrics are also great, i'd google up good plyo routines for a sprinter. Don't just go on a big bulk... gain a bunch of fat and muscle... and realize you're now slower than you originally were. I've seen that happen a lot. Also just work on the various stages of the 100m, and the 200m. There are a ton of great workouts out there for that, i'd personally recommend googling for them. This section won't be quite as helpful as a more track specific website written by a good trainer. (I'm a former track runner myself. Competed in HS and college. My college PR's were 100m - 10.81 400m - 49.26 400mIH - 54.38 110mHH - 14.79).

    Basically work on explosive lifting to train your fast twitch muscle fibers, get in some good speed workouts and a bit of mid distance stuff to help for the 200, do some plyometric type stuff, and make sure your diet is good. Diet is very important.
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    Originally Posted by mccoy19 View Post
    What's your age? You want to be careful with bulking in regards to track and field/sprinting... A lot of it is having an amazing strength/weight ratio. So being single digit bf while being able to lift really heavy numbers for squats, deads, clean and jerk, etc.... would be a good indicator you'll be getting much faster. So train heavy and explosive with weights. Plyometrics are also great, i'd google up good plyo routines for a sprinter. Don't just go on a big bulk... gain a bunch of fat and muscle... and realize you're now slower than you originally were. I've seen that happen a lot. Also just work on the various stages of the 100m, and the 200m. There are a ton of great workouts out there for that, i'd personally recommend googling for them. This section won't be quite as helpful as a more track specific website written by a good trainer. (I'm a former track runner myself. Competed in HS and college. My college PR's were 100m - 10.81 400m - 49.26 400mIH - 54.38 110mHH - 14.79).

    Basically work on explosive lifting to train your fast twitch muscle fibers, get in some good speed workouts and a bit of mid distance stuff to help for the 200, do some plyometric type stuff, and make sure your diet is good. Diet is very important.
    Im 15 currently, and yeah thats the problem ive been trying to avoid, gaining to much bulk. And wow those PR's are niiice, cant wait until i go that low haha
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    The biggest improvements in speed I found were from filming yourself or running in front of a mirror on a treadmile to perfect your form. When running training on hills, plyometrics, and footwork such as drills through a ladder are helpful. When lifting I would do whatever you enjoy, however on legs day focus on explosion and imagine jumping off the ground with whatever weight. I don't know if you hang clean or power clean but that also helps with short twitch fibers.
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    Originally Posted by KingofLifts View Post
    Im 15 currently, and yeah thats the problem ive been trying to avoid, gaining to much bulk. And wow those PR's are niiice, cant wait until i go that low haha
    Nice man, you have great times for your age. You shouldn't have to worry about 'gaining too much bulk', just lift heavy, eat a balanced diet with lots of protein, train hard and smart... and the rest should work itself out. If you go on google you should be able to find some more track and field/sprinter specific websites with great ideas for workouts and drills. If you look up 'charles francis' he has some amazing tips and workouts for sprinters. Are you well acquainted with a weight room? Like do you know how to do all the major lifts with good form? If so, I'd start hitting it pretty hard in there. Low reps and heavy weight. Focus on legs and explosiveness. Maybe weights 3 times a week, and some actual track/speed workouts twice a week, a mid-distance type workout once a week, and plyometric stuff 2-3 times a week. Also be sure to be doing lots of stretching. Last thing you want is an injury, trust me.
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    Originally Posted by mccoy19 View Post
    Nice man, you have great times for your age. You shouldn't have to worry about 'gaining too much bulk', just lift heavy, eat a balanced diet with lots of protein, train hard and smart... and the rest should work itself out. If you go on google you should be able to find some more track and field/sprinter specific websites with great ideas for workouts and drills. If you look up 'charles francis' he has some amazing tips and workouts for sprinters. Are you well acquainted with a weight room? Like do you know how to do all the major lifts with good form? If so, I'd start hitting it pretty hard in there. Low reps and heavy weight. Focus on legs and explosiveness. Maybe weights 3 times a week, and some actual track/speed workouts twice a week, a mid-distance type workout once a week, and plyometric stuff 2-3 times a week. Also be sure to be doing lots of stretching. Last thing you want is an injury, trust me.
    Thanks man, and yeah i guess i wont really gain too much bulk. And yeah ive hard of charlie francis, guess its about time to check him out. About the weights though, i know Bench and squat with good form, the rest: such as Powercleans and Deadlifts, ive never done them so not much experience there.
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    Oh and does anyone think my Goals outlined in my first post are pratical and achievable within a year? Thanks.
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    Originally Posted by KingofLifts View Post
    Oh and does anyone think my Goals outlined in my first post are pratical and achievable within a year? Thanks.
    If you can hit 10.9 as a 16 year old it would an epic accomplishment. If you already have an 11.3 then it is probably achievable. There was one guy I remember who hit 10.9 when he was in grade 10 (I think that means he was 16?). I think it was a provincial record.

    Not sure about the 200m but it seems like it would be easier to shave time off of a 200m race just because there is more room for improvement.
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    Originally Posted by KingofLifts View Post
    Oh and does anyone think my Goals outlined in my first post are pratical and achievable within a year? Thanks.
    At your age and the way you're growing, anything is possible. Write down those goals in big print and tape them on your mirror so you see it everyday when you wake up. Keeping high goals is a great thing to do, because even if you come up a little short, you still ran fantastic times to be proud of and the times you hit will take you places you've never imagined.

    This is all coming from my own personal experiences.
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    Originally Posted by nicholkid View Post
    If you can hit 10.9 as a 16 year old it would an epic accomplishment. If you already have an 11.3 then it is probably achievable. There was one guy I remember who hit 10.9 when he was in grade 10 (I think that means he was 16?). I think it was a provincial record.

    Not sure about the 200m but it seems like it would be easier to shave time off of a 200m race just because there is more room for improvement.
    Haha yeah it would be awesome. I was thinking about the exact same thing on the 200m
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    Originally Posted by EastonAssassin View Post
    At your age and the way you're growing, anything is possible. Write down those goals in big print and tape them on your mirror so you see it everyday when you wake up. Keeping high goals is a great thing to do, because even if you come up a little short, you still ran fantastic times to be proud of and the times you hit will take you places you've never imagined.

    This is all coming from my own personal experiences.
    That sounds great man, music to my years haha. I will do that and ill work hard for it, thanks guys!
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