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Thread: Masters Sprint Training

  1. #1

    Question Masters Sprint Training

    Hi, I'm looking for advice on Masters speed training. I ran my first 60m( since 86) last year at the Alberta Indoor Champs. Unfortunately, I forgot my age....I am quite active at work in the Hospital, and am the fastest R.T. to a Code Blue, but I trained for about 3 weeks, felt good, and thought what the heck, just get a baseline time to see where I stood. I eked out a 8.19, but tried to pass a competitor and blew BOTH hamstrings at the line...Ouch. Anyway, am starting over after some minor surgery. I am thinking core strength as an intitial focus, as well as aerobic first. I still have my old training diaries from when I finally got serious and stopped the non-performance enhancing smoke. Does anyone have any basic tips on what a masters athlete needs to work on, how hard and what type of training. I know I can't do the 4 hour sessions of my youth, but I think I could still crack 12 seconds as a 45 year old.....Pete p.s. My best old results came after a winter of Allen Wells type training of 10-15 sets of increasing amounts of pushups and chinnies 40/100 @, as well as lots of reps of short fast runs...also got to work out with Mel Rosen after my coach had him up to Edmonton for a clinic...lots of great ideas there!

  2. #2
    Interesting question - I'd like to know, too. The older I grow (although I'm only in M35 now), the easier I find it to progress in strength. Squatting, dead lifts - no limit in sight yet. Speed seems to be the main problem!
    Maybe due to my background - after doing only a little weight workout (like 3x per week)for about 10 years I startet sprinting again at age 32. And I was damn slow when I started again.

    If I do 6x40m (close to 100%, full recov.) I sometimes need one week to recover - so sometimes I have to cut training down to 1 speed day.
    I consider turning to 400, because repetition runs (like >150m at 80-90%) are no problem.

    So in winter I mainly concentrated on core strength, curcuits and the other typical gpp things. But I still have problems - maily with my patella tendon :-(

    I would like to know, if sorint training makes sense with one speed session per week.
    What would be the typical modifications of the GPP programm (like shown on the DVD) for an older athlete.

    Any suggestions appeciated

  3. #3
    Here are some suggestions:

    1) perform speed only twice a week. (Preferrably one of those days on your typical race day. For example Sat or Sunday)
    2) perform heavy weights (squats, etc) once a week. (You will not be able to recover fast enough now that you are getting older)
    3) watch your tempo volumes and look at alternate recovery methods (pool, circuits, cycling etc)
    4) try to get as fit as you can first with an extended GPP. Run all non-speed workouts on grass in flats. Perform lots of general conditioning/strengthening (circuits, hills, etc) and assistance weight work as well
    5) do lots of core work. (This tends to get a little weaker)

    Good luck with your training! Make sure you rehab your hamstrings fully before hitting speed again.

    Cheers,
    Chris

  4. #4
    And accept the fact ahead of time that there will be PLENTY of weeks when only ONE speed session will be possible due to aches and strains, even if you do everything right recovery-wise. Don't feel guilty about laying off that mid-week speed session when you need to, it's part of the masters scene, and you will still improve.

  5. #5
    Member DMA's Avatar
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    The thing I haev noticed is the need for implementing a better recovery strategy.

    As previously suggested reduce the high intensity sessions, add pool sessions. I also added a warmup on a bike and done a stretching session as part of may recovery.
    Continuing to learn is one thing in life that has to continue.

  6. #6
    I'm in the M50 category and agree with what has been stated. I think the CFTS works well for masters in general because it has short sessions of high intensity alternating with recovery days.

    Using this approach, I'm able to get 2 days of speed per week and 2 or 3 days of tempo. I lift on the speed days and depending on what part of the year, may work in a third day of lifting. Like the speed work, the volume of the lifting is not high -- typically 4 sets of 4 reps of 4 different lifts. Core work on tempo days. Pool work, massage are good if you have access. You also have to be sure to take one or two days off during the week for full recovery.

    If you dig around on this forum and visit often, you'll learn a lot more. There were some good posts on some queries I made recently under "age considerations." Good luck.

  7. #7

    Thanks

    Thanks for the info to all.....I guess the hard part will be to remember my age.....I still think I can do the hhigh intensity stuff taht we used to do! I think though that the core strenght and tempo as well as a bit of speed will be the key..Pete

  8. #8

    Thanks

    Thanks for the info to all.....I guess the hard part will be to remember my age.....I still think I can do the hhigh intensity stuff taht we used to do! I think though that the core strenght and tempo as well as a bit of speed will be the key..Pete

  9. #9
    As a fellow Masters athlete (swimming) let me encourage you. You might be surprised at how close you can come to your youthful times. But as the posts said here, take it slow and ease back in. Congratulations on wanting to pursue the sport!

  10. #10
    Quote Originally Posted by sowjet
    Interesting question - I'd like to know, too. The older I grow (although I'm only in M35 now), the easier I find it to progress in strength. Squatting, dead lifts - no limit in sight yet. Speed seems to be the main problem!
    Maybe due to my background - after doing only a little weight workout (like 3x per week)for about 10 years I startet sprinting again at age 32. And I was damn slow when I started again.

    If I do 6x40m (close to 100%, full recov.) I sometimes need one week to recover - so sometimes I have to cut training down to 1 speed day.
    I consider turning to 400, because repetition runs (like >150m at 80-90%) are no problem.

    So in winter I mainly concentrated on core strength, curcuits and the other typical gpp things. But I still have problems - maily with my patella tendon :-(

    I would like to know, if sorint training makes sense with one speed session per week.
    What would be the typical modifications of the GPP programm (like shown on the DVD) for an older athlete.

    Any suggestions appeciated
    I used the hills work from the GPP DVD 2x per week to prepare for Special endurance. For the hill work I shortend the distances to 30m and the volume as well. If i felt good I would go to 40m. So a hill session for me would be 3x4x30-40m. For recovery I would do 2 days of warm up 1 and 2 and small amounts of tempo, plus a full body wieght session sqauats(5x5reps) cleans(5x3reps) Bench (5x5reps) and pull ups.

    Right now i do the following.

    tues
    speed+special endurance

    wed.
    Extended warm up 1+2
    wieghts

    thurs
    rest

    friday
    Extended warm up 1+2
    wieghts

    Sat
    speed + special end.

    sun rest.

    Maybe a little tempo on wed and fri if I dont feel fried.


    I might change this around if I start going to more meets on sundays. Its a little odd but b/c of work and other commitments it works for me.

    Hope that helps.

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