T Nation

Summer Training Advice

Hi all,

This summer I would like to balance lifting and running to improve 200m/400m track times. Obviously, this requires explosiveness as well as speed, endurance, and a few other physical attributes.

My question is, how can I optimize development for these events while giving my nervous system enough recovery in between high intensity workouts? For example, would plyometrics and speed lifts be a bad idea the day before a short-sprint track workout?

Also, would it be a good idea to periodize the training? I do not have any immediate performance needs, but would like to generally improve week by week.

A while back there was a thread on 400m running, and it seemed like there were many people with goals of running low 50s or even sub-50; it’d be great if other people with similar goals mention their plans.

All the best to everyone with their training, and thanks in advance for any info.

do something like this:

Everyday preceded by general warmup, static and dynamic flexibility, sprint or mobility drills, and either a lunge series or hurdle flexibility.

Monday: 6 x 200m w/ 3’ rest followed by lifting.

Tuesday: tempo (i.e- 8 x 150m on grass at 80% with 45’ rest) followed by bodybuilding circuits

Wednesday: 2 x (20m, 30m, 40m); then 2 x 150m followed by weights.

Thursday: 15 minutes Fartlek or aerobic capacity circuit followed by bodybuilding circuits

Friday: 5 x 300m w/ 2’ rest followed by lifting.

Saturday: 30-60 minutes general activity (basketball, bike, tennis, etc.)

Sunday: rest

strength training: m-w-f
mon:
power clean
back squats
bench press
stepups
glut ham
calf raises
core

wed:
power snatch
front squats
incline press
lunges
rdl
calf raises
core

fri:
hang snatch
back squats
bench press
stepups
glut ham
calf raises
core

Hey, thanks a lot utfootball, looks like a great outline. Only thing that might be a problem is getting access to weightroom for the 200s and 300s days you mentioned…how would the program then be altered?

[quote]cheez4096 wrote:
Hey, thanks a lot utfootball, looks like a great outline. Only thing that might be a problem is getting access to weightroom for the 200s and 300s days you mentioned…how would the program then be altered? [/quote]

u cant get to the weight room on those days?

[quote]utfootball4 wrote:
cheez4096 wrote:
Hey, thanks a lot utfootball, looks like a great outline. Only thing that might be a problem is getting access to weightroom for the 200s and 300s days you mentioned…how would the program then be altered?

u cant get to the weight room on those days?
[/quote]

well, the track and gym are at different locations so it would require a 15 minute jog without a car or bike, which might defeat the purpose of the track work

it depend how important it is to you, you could always bike or maybe change the hard weight days around. my format was just a general outline