Anyone Here Run Track?
12-09-2003, 09:24 PM
#41
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Location: Pacific Junction, IA
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For your vertical, repetitions of sprints in the 40-150 meter range, in addition to lots of weight training with leg press, squats, and the like. Anything with your vertical is dependent upon the explosiveness of your legs. The 400 is basically an extended sprint. I would suggest building solid endurance for yourself until track season becomes more imminent. Try to build up to at least 3 miles a day with a gut 200-300 afterwards. As you get closer to track, slowly drop the distances you run, while picking up the pace. Do you have an idea of what types of workouts your coach has planned for you, and how fast are you aiming for?
12-09-2003, 09:29 PM
#42
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Originally Posted by jokerx7' date='Dec 9 2003, 07:24 PM
For your vertical, repetitions of sprints in the 40-150 meter range, in addition to lots of weight training with leg press, squats, and the like. Anything with your vertical is dependent upon the explosiveness of your legs. The 400 is basically an extended sprint. I would suggest building solid endurance for yourself until track season becomes more imminent. Try to build up to at least 3 miles a day with a gut 200-300 afterwards. As you get closer to track, slowly drop the distances you run, while picking up the pace. Do you have an idea of what types of workouts your coach has planned for you, and how fast are you aiming for?
12-09-2003, 09:53 PM
#43
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yeah it was the 4X400, andit was in like the 30s or 40s. they werent professional runners or anything either, they all worked in a butcher shop and went on runs after school. and the current record is only something like 10 secs faster.
and i just plan on getting my vertical better for right now for volleyball, and then work on my 400s during the summer and next school year and the year after that. and with luck ill get a scholarship for it. and im not really concerned with getting to a certain time because im just going to be trying to get faster tha what i can do now.
and i just plan on getting my vertical better for right now for volleyball, and then work on my 400s during the summer and next school year and the year after that. and with luck ill get a scholarship for it. and im not really concerned with getting to a certain time because im just going to be trying to get faster tha what i can do now.
12-09-2003, 10:09 PM
#45
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ok .... for your vertical, i suggest doing a lot of plyometrics, resistance and weight training, since its pretty much more of an anarobic thing.
for plyometrics,
-find a box, or a legde that can support your weight that is about waist height. let yourself drop from the top of the box and the moment you fall to the ground explode back up as soon and as hard as you can. this would work great if you're wearing sprinters spikes (with the wedged heal) or even strength shoes (believe it or not, those things work). do about 4 continous sets of 20 reps, you should pause for about half a second everytime you get on top of the box.
you can also do horizontal plymetrics by doinb bounds, two legged horizontal jumps. imo this is the best way to increase your vertical, when you put it in conjuction with short wind sprints.
for plyometrics,
-find a box, or a legde that can support your weight that is about waist height. let yourself drop from the top of the box and the moment you fall to the ground explode back up as soon and as hard as you can. this would work great if you're wearing sprinters spikes (with the wedged heal) or even strength shoes (believe it or not, those things work). do about 4 continous sets of 20 reps, you should pause for about half a second everytime you get on top of the box.
you can also do horizontal plymetrics by doinb bounds, two legged horizontal jumps. imo this is the best way to increase your vertical, when you put it in conjuction with short wind sprints.
12-09-2003, 10:15 PM
#46
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Join Date: Jan 2003
Location: union, new jersey
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resistance running while dragging a sled, or if you dont have one, tie a rope around your waist, and drag a tire(on grass). or running uphill.
and weight lifting.... low reps and high weights, do progressive lifts of 8,6,4 while you're far away from your season, and gradually increase your reps as you come closer to the season. (important lifts for your ups are squats, and jump squats, cleans when done correctly, calf raises) also dont forget about your upper body, a lot of thrust comes from the upward swinging of your arms. (try to notice jumping thrusting your arms hard and not so hard, you will be able to tell the differnce)
and weight lifting.... low reps and high weights, do progressive lifts of 8,6,4 while you're far away from your season, and gradually increase your reps as you come closer to the season. (important lifts for your ups are squats, and jump squats, cleans when done correctly, calf raises) also dont forget about your upper body, a lot of thrust comes from the upward swinging of your arms. (try to notice jumping thrusting your arms hard and not so hard, you will be able to tell the differnce)
12-09-2003, 10:26 PM
#47
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Location: union, new jersey
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as for your 400m.
the 2 key things is your overall speed, and enough endurance to finish the race hard.
the workout that you're gunna do for your vertical will also greatly increase your overall speed. but you might want to add overspeed training to the mix.... running downhill or using elastic rope or pulley system.
as for the endurance part..... run a lot of over distance workouts (such as 500m and 600m variations) as well as shorter sprint workouts (100m,200m,300m ). and run a lot of distance workout to keep yourself in shape in the offseason while doing your plyometrics and weight training.
another tip for running to 400m are Michael Johnson's 3 P's (power, pace, and pray). running the 400m is not an all out sprint. if you do that, you'll be dead by the 200m mark and its a kick race either, where you try to outrun everyone at the last stretch. run the first 100m almost as if you're running a flat 100m(Power)..... then run the next 200m just giving enough effort to maintain the top speed that you were running the first 100m, about 80% effort (Pace).... and the last 100m run it as hard as you can(Pray). as you get deaper into the season, you'll find out a lot more about yourself and how you can handle the race.... you can then start making the pray part longer and longer.
ill give you workouts later.. i have to dig through my charts from hs
the 2 key things is your overall speed, and enough endurance to finish the race hard.
the workout that you're gunna do for your vertical will also greatly increase your overall speed. but you might want to add overspeed training to the mix.... running downhill or using elastic rope or pulley system.
as for the endurance part..... run a lot of over distance workouts (such as 500m and 600m variations) as well as shorter sprint workouts (100m,200m,300m ). and run a lot of distance workout to keep yourself in shape in the offseason while doing your plyometrics and weight training.
another tip for running to 400m are Michael Johnson's 3 P's (power, pace, and pray). running the 400m is not an all out sprint. if you do that, you'll be dead by the 200m mark and its a kick race either, where you try to outrun everyone at the last stretch. run the first 100m almost as if you're running a flat 100m(Power)..... then run the next 200m just giving enough effort to maintain the top speed that you were running the first 100m, about 80% effort (Pace).... and the last 100m run it as hard as you can(Pray). as you get deaper into the season, you'll find out a lot more about yourself and how you can handle the race.... you can then start making the pray part longer and longer.
ill give you workouts later.. i have to dig through my charts from hs
12-09-2003, 11:29 PM
#49
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Join Date: Sep 2003
Location: north NJ
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Originally Posted by Eric Happy Meal' date='Dec 9 2003, 07:53 PM
yeah it was the 4X400, andit was in like the 30s or 40s. they werent professional runners or anything either, they all worked in a butcher shop and went on runs after school. and the current record is only something like 10 secs faster.
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