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05-08-2006, 03:12 PM #81
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Originally Posted by JJEB2
rb, his goal today was really 4.46 so he hit the goal, what we are mad about is his 10yd are fast and he cant translate. his combine goal is 4.38-4.40, im trying to see how i can fit another speed day into the program but its hard bc our mon and thur are our lower and speed days and u know how hard those days are.
TAKE A QUIK LOOK LET ME WAHT U THINK
Week 5:
Mon: 110 TEST
Speed mobilty warmup: see sheet
2x40
1x10/1x20
1xshuttle
2xvj
Tue: 1120
Stair stepper 20mins
Thur: 300
Speed mobilty warmup: see sheet
10x10
5xflying 20-20
4xshuttles finish
Fri: 1120
stair stepper 20mins
Week 6:
Mon: 350
Speed mobilty warmup: see sheet
8x10
4x20
5x40
4Xshuttles
Tue: 1120
stair stepper 25mins
Thur: 340
Speed mobility warmup: see sheet
10x10
6xflying 20-20
4xshuttles
Fri: 1120
stair stepper 25min
Week 7:
Mon: 400
Speed mobilty warmup: see sheet
8x10
5x20
5x40
4xshuttle
Tue: 1120
stair stepper 30min
Thur: 400
Speed mobilty warmup: see sheet
8x10
8xflying 20-20
4xshuttles
Fri: 1120
stair stepper 30min
Week 8: download
Mon: 210
Speed mobilty warmup: see sheet
5x10
2x20
3x40
4xshuttles
Tue: 1120
stair stepper 15min
Thur: 190
Speed mobilty warmup: see sheet
7x10
3xflying 20-20
4xshuttles
Fri: 1120
stair stepper 15min
Week 9: 120
Mon:
Speed mobilty warmup: see sheet
3x10/3x20
2xshuttles
Tue: 240 RECOVERY RUNS
dynamic warmup: see sheet
4x60 tempos
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05-08-2006, 03:20 PM #82
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drop off from 400 to 210? do you think the drop is too much? honestly i wouldnt try to get another speed day in their. i would just work more on his 40s on mondays. thursdays look good. i like it and u shouldnt change it. possibly adding those 50s in or 60s could help. bc he needs to build that top end. alternate maybe from week to week.
how does he respond to the high volume? does he have the same problem that i do with dropping off or is he steady throught all his runs?
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05-08-2006, 03:21 PM #83
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does his form break down at all to cause the no increase in speed?
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05-08-2006, 03:24 PM #84
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not at all, he ran indoor track 60m
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05-08-2006, 03:30 PM #85
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Originally Posted by JJEB2
all my atheltes handle vol good they have high work capacity remember also he ran track so he can take alot. i ask you yesterday about the vol drop and u said leave it at 190 but i felt that the drop was to big from 400 to 190 so i move it up to210. where in this program could i add the 50 r 60?
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05-08-2006, 03:31 PM #86
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i am at a loss for answers. i would just keep doing what ur doing
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05-08-2006, 03:32 PM #87
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Originally Posted by buckeyefootball4
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05-08-2006, 03:33 PM #88
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4x20 flys
3x50 or 60s
?
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05-08-2006, 03:35 PM #89
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Originally Posted by JJEB2
so drop the 10x10 and decrease vol for the flys
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05-08-2006, 03:36 PM #90
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Originally Posted by buckeyefootball4
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05-08-2006, 03:37 PM #91
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that sounds good, i may be able to keep the flys vol bc we only doing 2-3x60
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05-08-2006, 03:38 PM #92
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Originally Posted by buckeyefootball4
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05-08-2006, 03:40 PM #93
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i do, some people dont- personal choice.
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05-08-2006, 03:42 PM #94
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then 5-flys-200
2-3 60s
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05-08-2006, 03:47 PM #95
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my shippment just came in boi superdrol
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05-08-2006, 03:49 PM #96
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Originally Posted by buckeyefootball4
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05-08-2006, 03:52 PM #97
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for me boi trying to hit 4.2, let chat later tonite gtg hit bang some weights.
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05-08-2006, 03:55 PM #98
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Originally Posted by buckeyefootball4
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05-08-2006, 04:29 PM #99
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I have a quick question... what are the best shoes available for running on track other then spikes? Also, Buck.... agent or something? And for what level exactly?
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05-08-2006, 04:34 PM #100
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Originally Posted by Crowned
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05-08-2006, 04:49 PM #101
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Originally Posted by JJEB2
Waffles? By who... and where would I buy them?
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05-08-2006, 04:53 PM #102
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nike waffles...eastbay. they weigh about 7-8 oz. lightest of shoes compared to spikes. wait till buckeye get sback and he may have a better shoe. but these are by far the lightest.
what purpose are they for sprinting or distance running?
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05-08-2006, 05:23 PM #103
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Originally Posted by JJEB2
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05-08-2006, 05:24 PM #104
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Originally Posted by Crowned
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05-08-2006, 07:38 PM #105
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Originally Posted by JJEB2
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05-08-2006, 07:43 PM #106
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tough ****in workout.
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05-08-2006, 08:18 PM #107
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Originally Posted by buckeyefootball4
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05-08-2006, 09:04 PM #108
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Originally Posted by JJEB2
hey man you made a great point and i have been thinking bout it, since his first 10yd is great i am going to really decrease them in his training bc we also do the acc ladder as part of his warmup which is about 10-12yd, so i think i will go to something like this:
mon:
20's/40's/1-3flying sprint's
thur:
flys and 60's
or maybe something like i use with my track guys during the season remember this is just week one:
mon:
warmup: T
3x30 blk
flying 20/30 4x
1x50 blk
Fri: 270
warmup: T
3x30 blk
20-20-20 3x
we have chutes but i tend not to use too much resistance stuff, only during power or maintainence phase is when i use lots of reisistance, what do you think?
below is the warmup we use on most days:
Stationary Speed Warmup:
Perform 1set of 5 reps
prisoner squats
speed skaters
lunge/twist
forward lunge instep
drop lunge
toe touch walk
Hip Mobility:
Perform 1set of 8 reps
scorpion
hip circles front
hip circles back
hip circles side
knee to armpit
str leg raises
lying hip ab and ad
side 1 leg raises
groiners
Movement Prep:
Perform 1x20 yds
wide outs
alt fast leg
skip speed
bounding
side run
primetimes
verticals x3
shuffles
back pedal
high pogo x10
skip height
fast feet
ankling
highknee
b skips
Acc Ladder 4xLast edited by buckeyefootball4; 05-08-2006 at 09:12 PM.
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05-09-2006, 10:32 AM #109
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looks good buckeye. i like that set up bc the starts arent needed. the warm up you guys do is almost exactly the same as mine give or take a few excercises. i love it bc it really gets the body warm and fires up the CNS.
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05-09-2006, 11:16 AM #110
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Originally Posted by JJEB2
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05-09-2006, 11:21 AM #111
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Originally Posted by buckeyefootball4
what ur workout look like?
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05-09-2006, 11:26 AM #112
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Originally Posted by JJEB2
bp 3x4
cg lockouts 3x5x105
weight dips 3x5
rev rows 3x5
face pulls 15 12 10
curls 8 6 5
iso pushups 2x20x30
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05-09-2006, 11:29 AM #113
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Originally Posted by buckeyefootball4
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05-09-2006, 11:33 AM #114
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what u think jjeb this is what a guod friend just sent hes a speed coach also:
If you feel he need better top speed, then simply do top speed work in at least 6 of these workouts. Try some flying 10s and 20s with smooth 30 to 40 yard run in. Also I would probably throw in a some 60m runs. Do them flat out as fast as you can and work on relaxation and popping your feet off the ground.
To take care of his 20 weakness, I would probably work on some easy-fast-easy runs. Go 20 yards easy, then to burst for 20 yards, then shut it down and maintain for 20 yards
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05-09-2006, 11:40 AM #115
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Originally Posted by buckeyefootball4
i have never heard of the last running scheme but that definately sounds good from just a jog and trying to reach fastest for that 20 yards and just maintain it. that also is 60 yards so as u said the 60s just with some variation in there.
i think this is a great way for him to acc and then reach his fastest and maintain that. the flying 20s and 10s will directly work on his top speed and this just helps him maintain and really focus on his foot touching and going as fast as possible.
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05-09-2006, 11:46 AM #116
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Originally Posted by JJEB2
Last edited by buckeyefootball4; 05-09-2006 at 11:50 AM.
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05-09-2006, 02:00 PM #117
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yea i am alost on that one bro. i have no idea how his acc is so good but tops off at 20 yard mark.
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05-09-2006, 02:05 PM #118
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Originally Posted by JJEB2
i got the answer, hes spinning his wheels like many football they take these lil choppy steps thinking they fast but not going anywhere instead of big powerful steps. it may feel slow but its not.
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05-09-2006, 02:10 PM #119
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Originally Posted by buckeyefootball4
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05-09-2006, 02:14 PM #120
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Originally Posted by JJEB2
warmup
10 bout 3mins
2x40 2-3mins
1x20
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