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Thread: Training The Master Sprinter 35+

  1. #71
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    Re: Training The Master Sprinter 35+

    Quote Originally Posted by lr1400 View Post
    RB, what type of volumes were these old white men doing?
    I'll post a week from several of the training phases later (gotta find the old flashdrive). He sprinted and jumped at University of Minnesota also trained Roman who ran 10.2-10.3 and later competed in the olympic games when he was washed up for his small country.

  2. #72

    Re: Training The Master Sprinter 35+

    Would be interesting to compare with the only (?) published details of Steve Peters training.
    4x100 staring at 14.0 and dropping to mid 11`s - close to his 100m race pace.
    Then 1x300 at close to 400m race pace.
    No aerobic, no weights, no plyos.

    very similar to another guy I know who is ranked in top 8 of the country every year at 100/200 and good at long jump when he does it. 2x per week SE at race pace and nothing else.

  3. #73

    Re: Training The Master Sprinter 35+

    Quote Originally Posted by Oldbloke View Post
    Would be interesting to compare with the only (?) published details of Steve Peters training.
    4x100 staring at 14.0 and dropping to mid 11`s - close to his 100m race pace.
    Then 1x300 at close to 400m race pace.
    No aerobic, no weights, no plyos.

    very similar to another guy I know who is ranked in top 8 of the country every year at 100/200 and good at long jump when he does it. 2x per week SE at race pace and nothing else.

    Wow, I had never heard of that guy. He's fit too.

    I'd have to throw in some upperbody work, like pushups and pullups to keep a little mass up there.

  4. #74

    Re: Training The Master Sprinter 35+

    Quote Originally Posted by Oldbloke View Post
    Would be interesting to compare with the only (?) published details of Steve Peters training.
    4x100 staring at 14.0 and dropping to mid 11`s - close to his 100m race pace.
    Then 1x300 at close to 400m race pace.
    No aerobic, no weights, no plyos.

    very similar to another guy I know who is ranked in top 8 of the country every year at 100/200 and good at long jump when he does it. 2x per week SE at race pace and nothing else.
    Then you've got Bill Collins(100-200m) who is similar speed to Peters who trains the exact opposite with very high volume. This is taken from his book
    Week 6 of a 52 week program
    Mon: 6 x 800m with 6 mins rec
    Tues Weights
    Wed 20 x 60m stairs or hills
    Thurs weights
    Fri 4 mile run
    SAT AND Sun Rest

    I'm not sure most masters would be able to handle that workload. It seems a lot of masters train at race pace but with very low volume and only a couple of times a week of running.( I may be wrong on this) I know a guy that only runs once a week at race pace and is ranked in top 3 in the country in Australia.

  5. #75

    Re: Training The Master Sprinter 35+

    Quote Originally Posted by grooster View Post
    Then you've got Bill Collins(100-200m) who is similar speed to Peters who trains the exact opposite with very high volume. This is taken from his book
    Week 6 of a 52 week program
    Mon: 6 x 800m with 6 mins rec
    Tues Weights
    Wed 20 x 60m stairs or hills
    Thurs weights
    Fri 4 mile run
    SAT AND Sun Rest

    I'm not sure most masters would be able to handle that workload. It seems a lot of masters train at race pace but with very low volume and only a couple of times a week of running.( I may be wrong on this) I know a guy that only runs once a week at race pace and is ranked in top 3 in the country in Australia.
    With age it is the joint wear and tear personally, not so much recovering from high intensity. I always have a knee or elbow issue form boxing these days and would have similar from sprinting.

    I follow a rough hi-lo plan for boxing and use principles from James smith and joel Jamieson that include more lactic work over time.

    I intersperse fight paced days/sparring days with lower intensity very high volume technique/cardiac output days.

    I could do the training plan like Steve Peters but would include very low intensity high volume work for long term health reasons.

    I honestly think this is ideal for a lot of sports. You’ll see James recommend similar structures for most any sport.

    For example in boxing:

    2-3 days of very high intensity sparring or fight paces heavy bag/mitts interspersed with very high volume (20 rounds) low paced and or technical/tactical work. Could be specific moves to counter, close distance step around and work inside, keep distance and move outside, etc. staying in that average 120-130 hr range the whole time ideally.

  6. #76
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    Re: Training The Master Sprinter 35+

    Cycle I
    6-20 Monday: 15x100m Tape Drills
    6-21 Tuesday: 15xDiagonals
    6-22 Wednesday: 3x5x60m Turnarounds
    6-23 Thursday: 10x150m Ins and Outs
    6-24 Friday: Circuit/Cross Training
    6-25 Saturday: 15x30m Tape Drills & Plyometrics II

    Cycle II
    7-18 Monday: 15x100m Tape Drills
    7-19 Tuesday: 3x5x30m hurdle pushes & Plyometrics II
    7-20 Wednesday: 20 minute tempo run
    7-21 Thursday: 10x150m Ins and Outs
    7-22 Friday: Circuit/Cross Training
    7-23 Saturday: 15x30m Tape Drills & Plyometrics I

    Cycle III
    8-15 Monday: 15x100m Tape Drills
    8-16 Tuesday: 8x200m Hills
    8-17 Wednesday: 15x60m Tape Drills and Plyometrics I
    8-18 Thursday: 10x150m Ins and Outs
    8-19 Friday: Circuit/Cross Training
    8-20 Saturday: 10x80m Ins and Outs and Plyometrics II

    Cycle IV
    9-12 Monday: 15x100m Tape Drills
    9-13 Tuesday: 20 minute tempo run
    9-14 Wednesday: 15x60m Tape Drills and Plyometrics I
    9-15 Thursday: 10x200m Hills
    9-16 Friday: Circuit/Cross Training
    9-17 Saturday: 10x70m Ins and Outs and Plyometrics II

    Cycle V
    10-10 Monday: 15x100m Tape Drills
    10-11 Tuesday: 3x400m w/12 minutes recovery
    10-12 Wednesday: Circuit/Cross Training
    10-13 Thursday: 15x60m Tape Drills and Plyometrics II
    10-14 Friday: 8x200m hills
    10-15 Saturday: 15x30m and Plyometrics I

    Cycle VI
    11-7 Monday: 6x200m w/ 30 seconds recovery and 5 min. between sets
    11-8 Tuesday: 20 minute tempo run
    11-9 Wednesday: 5x60m sleds and 5x30m sleds then Plyometrics I
    11-10 Thursday: 4x350m w/10 minutes rest
    11-11 Friday: Circuit/Cross Training
    11-12 Saturday: 10x30m Ins and Outs and Plyometrics II

    Cycle VII
    12-5 Monday: 12x20m-40m/starts/resistance/open
    12-6 Tuesday: 6x100m-150m w/walk back recovery
    12-7 Wednesday: Hurdle Mobility/Plyometrics I
    12-8 Thursday: 8x30m-40m/starts/flys
    12-9 Friday: 10x50m tape drills/plyometrics II-III
    12-9 IOWA STATE HOLIDAY CLASSIC
    12-10 Saturday: 4x150m or 1x250m, 1x200m, 1x150m

    The weights were nothing more then bodybuilding stuff etc....

  7. #77
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    Re: Training The Master Sprinter 35+

    Quote Originally Posted by lr1400 View Post
    With age it is the joint wear and tear personally, not so much recovering from high intensity. I always have a knee or elbow issue form boxing these days and would have similar from sprinting.

    I follow a rough hi-lo plan for boxing and use principles from James smith and joel Jamieson that include more lactic work over time.

    I intersperse fight paced days/sparring days with lower intensity very high volume technique/cardiac output days.

    I could do the training plan like Steve Peters but would include very low intensity high volume work for long term health reasons.

    I honestly think this is ideal for a lot of sports. You’ll see James recommend similar structures for most any sport.

    For example in boxing:

    2-3 days of very high intensity sparring or fight paces heavy bag/mitts interspersed with very high volume (20 rounds) low paced and or technical/tactical work. Could be specific moves to counter, close distance step around and work inside, keep distance and move outside, etc. staying in that average 120-130 hr range the whole time ideally.
    I think we all can agree on the need for high and low intensity work. The problem here is the frequency and volume. I feel athletes of our ability regardless of age need higher frequency of skill work. The higher frequency work doesn't need to be done year round but there should be blocks of higher frequency work. If you wanna squat more you need to get as specific as possible and squat at least 3-4 days per week. If you wanna get faster you need to get on the track at least 3x times a week and practice the skill of sprinting (drills and submax sprinting). Of course we all can give examples of Joe Doe sprinting 1x weekly and setting records but most of us aren't Joe Doe...

  8. #78

    Re: Training The Master Sprinter 35+

    Quote Originally Posted by RB34 View Post
    Cycle I
    6-20 Monday: 15x100m Tape Drills
    6-21 Tuesday: 15xDiagonals
    6-22 Wednesday: 3x5x60m Turnarounds
    6-23 Thursday: 10x150m Ins and Outs
    6-24 Friday: Circuit/Cross Training
    6-25 Saturday: 15x30m Tape Drills & Plyometrics II

    Cycle II
    7-18 Monday: 15x100m Tape Drills
    7-19 Tuesday: 3x5x30m hurdle pushes & Plyometrics II
    7-20 Wednesday: 20 minute tempo run
    7-21 Thursday: 10x150m Ins and Outs
    7-22 Friday: Circuit/Cross Training
    7-23 Saturday: 15x30m Tape Drills & Plyometrics I

    Cycle III
    8-15 Monday: 15x100m Tape Drills
    8-16 Tuesday: 8x200m Hills
    8-17 Wednesday: 15x60m Tape Drills and Plyometrics I
    8-18 Thursday: 10x150m Ins and Outs
    8-19 Friday: Circuit/Cross Training
    8-20 Saturday: 10x80m Ins and Outs and Plyometrics II

    Cycle IV
    9-12 Monday: 15x100m Tape Drills
    9-13 Tuesday: 20 minute tempo run
    9-14 Wednesday: 15x60m Tape Drills and Plyometrics I
    9-15 Thursday: 10x200m Hills
    9-16 Friday: Circuit/Cross Training
    9-17 Saturday: 10x70m Ins and Outs and Plyometrics II

    Cycle V
    10-10 Monday: 15x100m Tape Drills
    10-11 Tuesday: 3x400m w/12 minutes recovery
    10-12 Wednesday: Circuit/Cross Training
    10-13 Thursday: 15x60m Tape Drills and Plyometrics II
    10-14 Friday: 8x200m hills
    10-15 Saturday: 15x30m and Plyometrics I

    Cycle VI
    11-7 Monday: 6x200m w/ 30 seconds recovery and 5 min. between sets
    11-8 Tuesday: 20 minute tempo run
    11-9 Wednesday: 5x60m sleds and 5x30m sleds then Plyometrics I
    11-10 Thursday: 4x350m w/10 minutes rest
    11-11 Friday: Circuit/Cross Training
    11-12 Saturday: 10x30m Ins and Outs and Plyometrics II

    Cycle VII
    12-5 Monday: 12x20m-40m/starts/resistance/open
    12-6 Tuesday: 6x100m-150m w/walk back recovery
    12-7 Wednesday: Hurdle Mobility/Plyometrics I
    12-8 Thursday: 8x30m-40m/starts/flys
    12-9 Friday: 10x50m tape drills/plyometrics II-III
    12-9 IOWA STATE HOLIDAY CLASSIC
    12-10 Saturday: 4x150m or 1x250m, 1x200m, 1x150m

    The weights were nothing more then bodybuilding stuff etc....
    Thanks. Cool stuff.

  9. #79
    Member
    Join Date
    May 2008
    Posts
    4,701

    Re: Training The Master Sprinter 35+

    Quote Originally Posted by lr1400 View Post
    Thanks. Cool stuff.
    What do you think about his workouts?

    2-20 Monday: 6-8x10m-40m starts/4-8x50-60m sleds/4-8x100m
    2-21 Tuesday: 6x200m @23-25/Plyometrics III
    2-22 Wednesday: Hurdle Mobility/Recovery
    2-23 Thursday: 5x30m starts/Plyometrics I/5x30m overspeed
    2-23-26 USA INDOOR NATIONAL CHAMPIONSHIPS
    2-24 Friday: Rest or 10x50m tape drills
    2-25 Saturday: Compete or 4x120-150m @13-14/16-17 sec.

  10. #80

    Re: Training The Master Sprinter 35+

    Quote Originally Posted by RB34 View Post
    What do you think about his workouts?

    2-20 Monday: 6-8x10m-40m starts/4-8x50-60m sleds/4-8x100m
    2-21 Tuesday: 6x200m @23-25/Plyometrics III
    2-22 Wednesday: Hurdle Mobility/Recovery
    2-23 Thursday: 5x30m starts/Plyometrics I/5x30m overspeed
    2-23-26 USA INDOOR NATIONAL CHAMPIONSHIPS
    2-24 Friday: Rest or 10x50m tape drills
    2-25 Saturday: Compete or 4x120-150m @13-14/16-17 sec.
    I would die

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