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It's About Speed! Speed!! & More Speed!!! … O Peyton

Archive for February, 2010

Physical Conditioning for Sprints – Progress Report Week 21

Posted by The SpeeDemon on February 27, 2010

Following is a wrap up of my training activity for week Twenty-One.  Preparing yourself physically for athletic events such as Track & Field doesn’t have to be scientific or very structured.  The aim is to stay active with tasks that get the heart rate up for a while and engage in other activities that  strengthen your body.  The last piece is to put a little time in on the technical aspects of your sport.  The weekly activities provided in this BLOG will help you to condition your body for any sport that requires speed to have an advantage. 

I went to the high school track today (Saturday) and it is finally clear of snow.  So, I will be busy training regularly for the next three weeks while trying not to over-do-it.  I must pace my training as if I did not miss all those weeks of sprint training that I lost.

 
Sunday:
 Morning
    Dynamic Stretches.

    Heel raises  (125)
 Afternoon
    High School Track  still covered with snow.
 Evening
    Lunges (20 Left & 20 Right).
    Light Stretches.

Monday:
  High School Track  is still covered with snow.
Morning
     Dynamic Stretches.
     Heel raises  (100)

  Afternoon
  Evening 
     Light Stretches.

Tuesday:
    High School Track  is mostly covered with snow.
    I ran on the indoor track at the Sportsplex.
  Morning
     Dynamic Stretches.
     Three lap warm-up on indoor 200 meter track.

     Drills (High Knees, Rat-A-Tats, Single legged Hops).
     Twelve  40 meter sprints @ 80% (emphasis on form).
     Three cool down laps on indoor 200 meter track.
 Afternoon

  Evening
     Lunges (25 Left & 25 Right).
     
Light  Stretches.

Wednesday:
     High School Track  is still covered with snow.
  Morning
     Heel raises  (150)
     Dynamic Stretches.
  Afternoon 
  Evening
      Squats (60) no extra weight.
      Lunges (20 Left & 20 Right).
      Light Stretches.

Thursday:
     High School Track  is still covered with snow.
Morning
      Dynamic Stretches.
      Heel raises  (200)  
 
 Afternoon

   Evening
      Squats (60) no extra weight.
      Lunges (20 Left & 20 Right).
      Light Stretches.

Friday:
   Morning
      Dynamic Stretches.
   
Afternoon
      Light Stretches.
 
  Evening

      Squats (60) no extra weight.
      Lunges (20 Left & 20 Right).
      Light Stretches.

Saturday:
      Morning
      Dynamic Stretches.
   Afternoon
      Two lap warm-up.
      Drills (High Knees, Rat-A-Tats, Single legged Hops).
      Two  100 meter sprints @ 80% (emphasis on form).
      One cool down lap.
Evening

      Squats (50) no extra weight.
      Lunges (20 Left & 20 Right).
      Light Stretches.

Be creative with your work-outs.  I go into each days work-out not knowing exactly what I’m going to do that day, however;  I do know what areas I would like to concentrate on each day.  Analyze your strengths and weaknesses daily and adjust your work-outs accordingly.  Work hard but never too hard.  Start off slow and gradually increase every aspect of your work-outs until you reach the point where tough work-outs don’t physically take too much out of you.

Note:  I have tailored this training regimen based on my personal needs with consideration for my current fitness level, time frame for peak performance, and the events I am preparing for. You should tweak it for needs, time frame, and events. Feel free to ask questions, leave comments, and share some of the things you do in preparation for your upcoming track season.

Find more Sprint Training Info @  www.peytonproject.com

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