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Thread: Experiment in progress.

  1. #31
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    Re: Experiment in progress.

    Quote Originally Posted by James Smith View Post
    No doubt weights can be a significant undertaking following substantial lactic loading; particularly if task specific work capacity has not already been established in that regard. That said, given your young athletes the repercussions of missed sessions are more substantial when compared to sprinters with more training years under their belts. As a result, you might consider, if possible, having them do weights later in the day.
    Unfortunately our schedule of training doesn't allow us to move elements freely to other days of the week. We are training in the evenings except Saturdays. So as you can see there isn't much room for maneuvers.
    To be honest I am not particularly concern about missing one weights session a week at this particular stage.

    Today we did.
    Small warm up.
    Went through our drills routine (I really want to master that ASAP)
    Tempo 4x 1,1,1
    Stretching
    Circuits: Waterloo, Pedestal, Baatan, TH x10
    Hurdles walkovers 200 in total.
    Stretching.

    Even thou I/we have missed the weight session yesterday as a consequence of it I have added one extra circuit routine.
    Last edited by wermouth; 10-10-2015 at 05:58 PM.

  2. #32
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    Re: Experiment in progress.

    Training went well today.
    Weather was good too,
    Today's session was 2x4x20, 3x5x40, Guys started to race each and other up the hill so I decided to cut it short the last set, stopping the session after 3 reps.
    Hurdles hops 4x6x1m, 2x6x1.07 easy.
    Running went well, Hurdle hops went really well so yet again cutting weights session short.
    Weights: 4x6 Squats, lats 4x10, abs 300 followed by stretching.
    Assessing by the way they look have to say that people have adapted to the hill work pretty well.
    It looks like there are more uncompleted sessions than completed one.

  3. #33
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    Re: Experiment in progress.

    Looks like getting colder and colder with every day at least is not raining.
    Session today was:
    4x4x40
    Hurdles hops 76cm and 1m x6
    Bench press 4x max reps with 40/50kg
    Lats 4x10
    Shoulder press 4x10
    Abs 200
    Stretching.

    Told my guys that gym test is next week, they're well excited.
    Have been asked whether they can add extra training session, they are willing to do it by themselves, they are really want to push the opportunity to train well and perform well.

  4. #34
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    Re: Experiment in progress.

    Session went well today, there are not many changes comparing to the last week: 2x4x40+2x3x150.
    Hills going well, I have timed guys on the hill (without their knowledge) and they have done their runs in decent times 5.1/5.2 and 5.8 (start on the first motion) extensive tempo also was OK, bit faster and more relaxed than last week. Getting colder therefore I was thinking about compressing the breaks between sets little bit to 5min.

    Looks like I have to manage my own recovery bit better, little bit tired. Lol.

  5. #35
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    Re: Experiment in progress.

    Today session:
    Warm-up B
    Drills
    1,2,1 Waterloo, 1,2,1, Baatan, 1,2,1 Pillar
    Stretching.
    Hurdles drills with one hurdle, forward and back, Lateral, over-under, etc... Combination of all above (just like Dayron Robles https://youtu.be/e0pXxFcZBmE )
    Abs 2x max number of reps.
    Stretching.

    I have been asked when we are going to move from hills to track, I guess guys feel that they are ready for the track sessions.

  6. #36
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    Re: Experiment in progress.

    Quote Originally Posted by wermouth View Post
    Athletes I have mentioned above are training with our group for past 14months, therefore the 10m increment couldn't be really relevant.
    Having rough idea about their past work, the volume was actually decreased.
    My understanding of training process is that the increments of the volume can be slowed down or even postponed when other elements of the training have been added to the program.
    When program is stable then you can make a further improvements/ changes towards advancing your program.

    Guys are looking good on the steeper hill,
    The volume is going to be reduced to 6x20 on the steeper hill.
    Wermouth,

    Thanks for sharing! This is an awesome thread. I'm working with a high school group this year and we've been on the hill recently too. Our program isn't a whole lot different than what you're doing. Usually I find that 5-6 reps x 20-25 on a fairly steep hill is about all they can handle per set.

    That being said, I do have them do technical runs over mini-hurdles after hill work so they aren't just doing the 3x5x20m hill.

    I look forward to reading more.

    T

  7. #37
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    Re: Experiment in progress.

    Quote Originally Posted by T-Slow View Post
    Wermouth,

    Thanks for sharing! This is an awesome thread. I'm working with a high school group this year and we've been on the hill recently too. Our program isn't a whole lot different than what you're doing. Usually I find that 5-6 reps x 20-25 on a fairly steep hill is about all they can handle per set.

    That being said, I do have them do technical runs over mini-hurdles after hill work so they aren't just doing the 3x5x20m hill.

    I look forward to reading more.

    T

    Hi T

    How steep is the hill you have been working on?
    Have you done it before (I mean steeper hill, if yes than what's your thoughts about it?)
    In my opinion (from what I have observed so far) there is much better body alignment towards ground surface. You just cannot over-stride (reach too far ahead of CM) if you'll do that than you'll be going backwards. Also when I have gradually moved to less steeper hill guys just looked much better comparing to the season before (not talking here about only two individuals this thread is based on)

  8. #38
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    Re: Experiment in progress.

    Quote Originally Posted by wermouth View Post
    Hi T

    How steep is the hill you have been working on?
    Have you done it before (I mean steeper hill, if yes than what's your thoughts about it?)
    In my opinion (from what I have observed so far) there is much better body alignment towards ground surface. You just cannot over-stride (reach too far ahead of CM) if you'll do that than you'll be going backwards. Also when I have gradually moved to less steeper hill guys just looked much better comparing to the season before (not talking here about only two individuals this thread is based on)
    Hi Wermouth,

    I'm working out of a new location this year, with an all-new group of high school kids. I've relocated to a spot that is centrally located (close to subway station) and basically cut my travel time to zero. So far it's been easy to recruit a core group, and they keep bringing their friends, so I'm confident we can keep growing it.

    Most of them have a fairly minimal training background, and undeveloped technique. The hill I'm using is fairly steep, I'll get some video posted ASAP. I find that when they are mindful of how they are hitting the ground (underneath instead of too far ahead of centre of mass), they definitely get up the hill with less effort as they are not tempted to cast their shin in front of their centre of mass in order to "catch" themselves.

    They are also lucky to have a former junior national team sprinter who trains with the group who has very good technique, so they are able to learn by watching.

    T

  9. #39
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    Re: Experiment in progress.

    Decent weather today, no wind, temperature around 14C.
    Today session went well.
    2x4x20 on steeper hill, first set was just smooth and relaxed. Second bit faster. Athlete X was starting with longer strides (come on!, really?) at the beginning so I had to had pull athlete on the side and explain (again!) what I am looking for.
    Moved to 3x5x40, guys have started to run slower (?) the reason was that they didn't want to waste too much energy before test.
    Yet again had to explain them that the running is our priority. Period.
    I got immediate response with good form and speed up the hill.
    Didn't finish last set, stopping after fourth rep.

    Hurdle hops with 6x6h 76cm/1m.
    This particular drill is getting gradually better, nice/ short ground contacts.
    Weights:
    Both athletes have achieved in squats (parallel to the surface or lower) 2RM of 100.
    I am really happy with the outcome.
    I felt that one of them (athlete Y) was able to go further, however I have decided that it was more than enough for the first time of testing.
    Russian twists 2x20x20kg
    Abs 120
    Stretching.
    Just after we finished they were wondering by when they will be able to squat 120/140 lol. (btw. Body weight Y 69.2, X 68.5, body height 6 and 5.7 respectively)
    Wednesday bench press.
    Last edited by wermouth; 10-19-2015 at 05:39 PM.

  10. #40
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    Re: Experiment in progress.

    First track session.
    2x4x10m lying on the chest.
    First set in flats second in spikes.
    Second set on signal in small groups, athlete Y is moving quite well, athlete X was focusing on lower foot recovery.
    Moved to 3/4x30 falling start.
    Then 2x3xEFE (20,20,20)
    We were focusing on keeping good form in the last 20 and run through the line. First couple were bit all over the place, I guess guys were bit rusty re execution of this particular drill.

    Hurdles hops 6x6h.
    I had to lower the height of the hurdles, they were bit tired, athlete Y was stopped after set three.
    Moved to the gym, bench 2RM, X did 50, Y did 65.
    Hyper-extension 2x10
    Russian twists 2x10x15kg
    Stretching.

    Little bit of a twist, looks like athlete Y might be also hurdling, (we'll see about that) Did some hurdles last season without particularly good time 15.0 over U20.

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