strength training program design for track and field
DESCRIPTION
Parts of a presentation for the New Mexico Track and Cross Country Association's annual conference in 2012TRANSCRIPT
STRENGTH AND CONDITIONING FOR TRACK AND FIELD:
USING EVERYTHING
John M. Cissik
Human Performance Services, LLC
Training for Specific Goals Hypertrophy Strength Power
Factors that influence hypertrophy Energy intake: inadequate levels will
ensure that a muscle cannot increase in size
Recruitment: if enough muscle fibers are not recruited (I.e. if the effort is not strenuous enough) then hypertrophy will not occur
Load: if the load is not heavy enough, then hypertrophy will not occur
Training Guidelines
3-5 working sets per exercise 6-12 repetitions per set 70-85% of 1-RM 30-60 seconds rest between each set 48 hours rest before training a muscle
group Muscles should not have a chance to
fully recover between sets
Pro’s/Con’s of Hypertrophy Training Provides material to do things with Injury prevention Extra mass Angle of pennation
Increasing Strength
The maximal amount of force a muscle can exert (I.e. one time)
What influences strength?% of fast-twitch fiberssize of the muscle (I.e. cross-sectional area)intermuscular coordination
Training Guidelines
3-5 working sets 1-8 repetitions/set 85% of 1-RM and above 2-3 minutes rest between sets Full recovery between sets! Phosphagen energy system
Pro’s/Con’s of Training for Strength Contributes to speed and power, how
much is debatable Injury prevention Injury potential Diminishing returns Can distract training
Increasing Power
Power is the ability to express strength quickly
What influences power?% of fast twitch fibersMaximum strengthIntermuscular coordinationStretch shortening cycle
Training Guidelines
3-5 sets per exercise 1-6 reps per set, 75-90% of 1-RM More is not better! 2-3 minutes rest between sets Full recovery Phosphagen energy system Emphasize speed of movement and
technique
Training Guidelines, Cont. Power exercises always performed first,
when freshest Some strength work must be performed
to maintain strength levels Training is usually organized around lifts
(2-6 times per week)
Advanced Power Tools
Complex Training/Post Activation Potentiation: Alternating between heavier strength training and similar plyometric exercises. Seems to work best with experienced athletes.
Contrast Training Alternating between heavier and lighter loads. Heavy loads recruit motor units maximally, lighter loads take advantage of enhanced recruitment.
Devil’s Advocate on Training for Goals Where do the recommendations on sets,
repetitions, and resistance come from?
PUTTING IT ALL TOGETHER
Principles
Strength training needs to support track and field training
Strength training needs to complement track and field training
Strength training should be brief, focused, and effective
Strength and power should be trained year-round
Linking Training
1. Determine the most important focus for training
2. Set up the training for that
3. Determine the next-most important focus of training
4. Set up the training for that focus, make sure it syncs with the most important
Repeat steps 3 and 4 for each successive focus of training
Preparation Phase I: General Preparation Most important
component:
Track work Second most:
Strength training Third most:
Plyometrics Fourth most:
Everything else
Preparation I (GP) AccelerationMaximum VelocitySpeed EnduranceMaximal StrengthPower
Hypertrophy
1x/week1x/week1x/week1x/week2x/week (1 wt, 1 plyo)1x/week
Speed TrainingDay of the Week Monday Tuesday Wednesday Thursday Friday
Track Training Emphasis Acceleration:Falling / Standing / Crouching Starts, 3x10-20 meters each
Recovery Maximum Velocity:Standing Starts, 3-5x60 meters
Recovery Speed Endurance:4x150 meters
Biomotor Ability/Energy System
Speed/ Strength/ Phosphagen
Endurance Speed/ Power/ Phosphagen
Rest Endurance / Glycolytic
Adding Strength TrainingDay of the Week Monday Tuesday Wednesday Thursday Friday
Track Training Emphasis Acceleration:Falling / Standing / Crouching Starts, 3x10-20 meters each
Recovery Maximum Velocity:Standing Starts, 3-5x60 meters
Recovery Speed Endurance:4x150 meters
Biomotor Ability/Energy System
Speed/ Strength/ Phosphagen
Endurance Speed/ Power/ Phosphagen
Rest Endurance / Glycolytic
Strength Training Emphasis Maximal Strength:Back Squats, 3x6-10x80-90%RDLs, 3x6-10Bench Press, 3x6-10x80-90%Bent Over Rows, 3x6-10Military Press, 3x6-10
Power Clean, h, AK, 3x3x60%Clean Pulls, h, K, 3x3x60%Push Jerk, 3x3x60%
Upper/Lower Body Weight Circuit, 3x8-12 reps
Adding PlyometricsDay of the Week
Monday Tuesday Wednesday Thursday Friday
Track Training Emphasis
Acceleration:Falling / Standing / Crouching Starts, 3x10-20 meters each
Recovery Maximum Velocity:Standing Starts, 3-5x60 meters
Recovery Speed Endurance:4x150 meters
Biomotor Ability/Energy System
Speed/ Strength/ Phosphagen
Endurance Speed/ Power/ Phosphagen
Rest Endurance / Glycolytic
Strength Training Emphasis
Maximal Strength:Back Squats, 3x6-10x80-90%RDLs, 3x6-10Bench Press, 3x6-10x80-90%Bent Over Rows, 3x6-10Military Press, 3x6-10
Power Clean, h, AK, 3x3x60%Clean Pulls, h, K, 3x3x60%Push Jerk, 3x3x60%
Upper/Lower Body Weight Circuit, 3x8-12 reps
Plyometric Emphasis
Standing long jump, 3x10Hurdle hops, 3x5 yards
CM Jump, 3x10Jump to box, 3x10
ETC.
Steps for Organizing Training
Identify the competitions Organize the year around the
competitions Plan the concept Plan the details
Track & Field: Dividing the Year
Two peaks: Bi-cycle Indoor Season (mid
Jan - mid March): 8 weeks
Comp I (indoor): 8 weeks
Outdoor Season (mid March - mid July): 16 weeks
Train through first 4 weeks of outdoor (Prep II): 4 weeks
Comp II: 12 weeks Transition: 4 weeks
after USA Outdoors Prep I: mid Aug -
December (18 weeks)
Track & Field: Bi-cycle
Period: Comp I PrepII Comp II Trans Prep I Phase: PC Comp SP Comp Trans GP SP PC Month Jan Feb Mar Apr May June July Aug Sep Oct Nov Dec
Periods and Phases
Once the timeline for the periods and phases have been laid out, make some general decisions about what training qualities will be emphasized in each.
Periods and Phases: General Focus Period Focus
Prep I: GP SP PC
Sprinting techniquesSpeed endurance baseStrength training techniquesPhysical base Sprinting techniquesBlock startsMaintain speed enduranceIncrease strength/power Acceleration/maximum velocityIncrease strength/powerDevelop any shortcomings
Comp I: PC Comp
Maximum velocityPeak strength/powerDevelop any shortcomings PeakDevelop any shortcomingsMaintain/peak strength/power
Prep II (SP) Develop any shortcomingsPeak strength/power
Comp II PeakTrans Maintain fitness away from track and weight
room
General Preparation
Soft tissue injury prevention Hypertrophy if needed Strength training technique basics Begin developing strength and power
Early General PreparationMonday Tuesday Wednesday Thursday Friday
Back Squats, 3x8-12x80-85%Romanian Deadlifts, 3x8-12Bench Press, 3x8-12x80-85%Bent Over Rows, 3x8-12Military Press, 3x8-12
Off Power Clean, h, AK, 3x4x60%Clean Pulls, h, K, 3x6x60%Push Jerk, 3x4x60%
Off Bodyweight circuits, 30 seconds each station, 3x
Late General PreparationMonday Tuesday Wednesday Thursday Friday
Front Squats, 3x8-12x80-90%Romanian Deadlifts, 3x8-12Incline Press, 3x8-12x80-90%Bent Over Rows, 3x8-12Military Press, 3x8-12
Power Clean, h, K, 3x3-4x60-65%Clean Pulls, BK, 3x4-6x65-70%Push Jerk, 3x4x65-70%
Off Back Squats, 3x12-15x70-80%Lunges, 3x12-15Back Raises, 3x12-15Reverse Hyperextensions, 3x12-15Calves
Dumbbell Bench Press, 3x12-15Dips, 3xMaxPull-Ups, 3xMaxShoulder Circuit, 3x12-15Biceps/Triceps, 3x12-15
Special Preparation
Continue reinforcing strength training techniques
Maintain hypertrophy Focus on strength and power
Early Special PreparationMonday Tuesday Wednesday Thursday Friday
Back Squats, 3x4-8x80-90%Romanian Deadlifts, 3x4-8Bench Press, 3x4-8x80-90%Bent Over Rows, 3x4-8Military Press, 3x4-8
Power Clean, h, BK, 3x3-4x60-70%Clean Pulls, 3x4-6x70-80%Push Jerk, 3x3-4x60-70%
Off Front Squats, 3x3-6x80-90%Back Raises, 3x4-8Incline Press, 3x4-8Pull-Ups, 3x4-8Dumbbell Shoulder Press, 3x4-8
Power Snatch, h, AK 3x3-4Snatch Pulls, h, K, 3x4-6Dumbbell Split Cleans, 3x3-4
Late Special PreparationMonday Tuesday Wednesday Thursday Friday
Front Squats, 3x3-6x80-90%Good Mornings, 3x4-8Incline Press, 3x3-6Dumbbell Rows, 3x3-6Military Press, 3x3-6
Power Clean, 3x3-4x60-70%Clean Pulls, 3x4-6x70-80%Push Jerk, 3x3-4x60-70%
Off Pause Back Squats, 3x3-6x60-70%Romanian Deadlifts, 3x3-6Pause Bench Press, 3x3-6x60-70%Pull-Ups, 3x3-6Dumbbell Shoulder Press, 3x3-6
Power Snatch, h, AK, 3x3-4x60-70%Snatch Pulls, h, K, 3x4-6x60-70%Dumbbell Split Clean, 3x3-4
Pre-Competition
Continue reinforcing strength training technique
Maintain hypertrophy Increase strength Increase power Very intense
Pre-CompetitionMonday Tuesday Wednesday Thursday Friday
Back Squats, waveRomanian Deadlifts, 3x2-6Bench Press, waveBent Over Rows, 3x2-6Military Press, 3x2-6
Power Clean, 3x2-4x70-80%Clean Pulls, 3x3-6x80-90%Push Jerk, 3x2-4x70-80%
Off Eccentric Front Squats, 3x2-4x60-70%Back Raises, 3x8-12Eccentric Incline Press, 3x2-4Pull-Ups, 3x2-4Dumbbell Shoulder Press, 3x2-6
Power Snatch, h, K, 3x2-4x70-80%Snatch Pulls, 3x3-6x80-90%Dumbbell Split Cleans, 3x2-4
Wave Loading
2-3 waves:First wave:
○ 1x8-12x80%, 1x6-10x85%, 1x4-8x90%
Second wave:
1x8-12x82.5%, 1x6-10x87.5%, 1x4-8x92.5%
Third wave:
1x6-10x85%, 1x4-8x90%, 1x2-6x95%
Competition
Train 2-3 times/week depending upon schedule
Many “rules” are broken in this phase Focus on strength and power Complex/contrast training introduced to
save time Workouts changed every 3-4 weeks
Competition TrainingDay One Day Two Day Three
Power Clean + Front Squat, 3x3-4+4-6x70-80%Clean Pull + RDL, 3x4-6+8-12x70-80%Bench Press + MB Throws, 3x3-6x80-90% + 10Bent Over Rows + MB Throws, 3x3-6+10
Snatch Pulls + Power Snatch, h, BK, 3x3-4+2-3x60-70%Split Squat, 3x4-6x40-50%One-Legged RDL, 3x4-6
Split Clean, 3x3-4One-Leg DB Snatch, 3x3-4Eccentric Squats, 3x3-4x60-70%Eccentric Bench Press, 3x3-4x60-70%