Training for State Track

TommyD · 15-Jan-04, 04:50 PM

Okay I have a few questions regarding track and field (2 specific events) and I'm going to give you a quick rundown on my stats so you can help me out here:

I am:

162 lbs
6'1
8.1% body fat
Max Bench: 188lbs
Max Squat: 400lbs +
Max Deadlift: 335lbs
Max Calf Raise: 540lbs +
Max Standing Long Jump: 9'5" = 113"
I am in week 8 of Max-OT
I currently am supplementing my diet with creatine, glutamine, protein, and Z-Force (ZMA with Tribulus).

The two events that I am hoping to compete in are Long Jump and 100 Meter Dash. I'm not sure of my time for the 100m dash or distance for the long jump, but they're good enough that I'll be winning them at most meets I go to. I was planning on testing them yesterday but I had 335lbs fall on me in the squat cage... quite the deterent.

I would like to get to State Track, actually I want to win State Track, and I am very determined to do so. The thing is, I know that sheer determination can get you a long ways, but I need some good, solid advice to take me that little extra bit longer so I can go all the way. That's where I turn to you guys.

*My first question is, should I go off Max-OT right now to start training for State Track (it's 4 months away)?

*What type of routine should I be using right now? High reps? Low Reps? Circuit Training?

*What type of training should I be using? Isolatory? Compound? Olympic? A mix?

*What specific lifts (besides obvious lifts like squats and straight leg deadlifts) should I be using to get results?

*What should I be doing as far as cardio goes since I'll only be running short distance?

*What are some good plyometrics (specific) that I should be doing?

*What are some good websites are places to get more information?

Well I know that's a mouth full and a half but this is really important to me and I'll probably be posting more in the future about specific things regarding this subject but as of now this is my main post with all my questions. Any help is appreciated! :thumbup:

Kyle C · 15-Jan-04, 05:19 PM

Quote:

Originally Posted by Tom_Drahos

Okay I have a few questions regarding track and field (2 specific events) and I'm going to give you a quick rundown on my stats so you can help me out here:

I am:

162 lbs
6'1
8.1% body fat
Max Bench: 188lbs
Max Squat: 400lbs +
Max Deadlift: 335lbs
Max Calf Raise: 540lbs +
Max Standing Long Jump: 9'5" = 113"
I am in week 8 of Max-OT
I currently am supplementing my diet with creatine, glutamine, protein, and Z-Force (ZMA with Tribulus).

The two events that I am hoping to compete in are Long Jump and 100 Meter Dash. I'm not sure of my time for the 100m dash or distance for the long jump, but they're good enough that I'll be winning them at most meets I go to. I was planning on testing them yesterday but I had 335lbs fall on me in the squat cage... quite the deterent.

I would like to get to State Track, actually I want to win State Track, and I am very determined to do so. The thing is, I know that sheer determination can get you a long ways, but I need some good, solid advice to take me that little extra bit longer so I can go all the way. That's where I turn to you guys.

*My first question is, should I go off Max-OT right now to start training for State Track (it's 4 months away)?

*What type of routine should I be using right now? High reps? Low Reps? Circuit Training?

*What type of training should I be using? Isolatory? Compound? Olympic? A mix?

*What specific lifts (besides obvious lifts like squats and straight leg deadlifts) should I be using to get results?

*What should I be doing as far as cardio goes since I'll only be running short distance?

*What are some good plyometrics (specific) that I should be doing?

*What are some good websites are places to get more information?

Well I know that's a mouth full and a half but this is really important to me and I'll probably be posting more in the future about specific things regarding this subject but as of now this is my main post with all my questions. Any help is appreciated! :thumbup:

Ditch Max-OT or any type of bodybuilding that one is doing. That doesnt mean powerlift either.

If you want to become an athlete you have to train like an athlete not a bodybuilder.

Id higly suggest heavy olifting along with several other supplementary pling movements depending on the strength level and training level your at.

As for plyometrics you can read my article "Outside the Weightroom" on my site, you can also talk to several strength coaches who work with college, high school and professional athletes on my website as well.

Kc

Workaholic · 15-Jan-04, 05:19 PM

I do light work outs for the last week before any event. usually plyometrics of all sorts. I just do enough to keep them at 100% level. PLYO is where its at!

TommyD · 15-Jan-04, 05:25 PM

Thanks Kyle, I'll definetly check your website out... :thumbup:

Workaholic, I love plyos... I'm one of the few people at my school who do them... that's why when we got tested for standing long jump the best jump coming into was 7'9". I increased that record to 9'5" in my first jump

sparky · 15-Jan-04, 05:44 PM

Good grief Tom!

You live in freakin' Iowa you'll only be competing against 3 other kids.

How hard can it be to win?

Work hard bro!

TommyD · 15-Jan-04, 06:01 PM

Quote:

Originally Posted by sparky

Good grief Tom!

You live in freakin' Iowa you'll only be competing against 3 other kids.

How hard can it be to win?

Work hard bro!

Haha, in the events I'm competing in, I'm a lot luckier than shot putters who have to go up against farmer kids who play baseball with the the metal ball!

trkshocker · 15-Jan-04, 06:09 PM

Hey Tom,

I am an All-American Decathlete at Wichita State University.

I agree with ditching the bodybuilding. You don't need that at all for track.

The most important lifts are power-clean or hang-cleans, incline bench, squat and possibly push-press.

Plyos are always good. But don't overdo them, because they cause lots of athletes shin pains, and those are not fun at all (speaking from experience).

It is never too early to train. But don't overtrain. Start slow with a few conditioning excercises. Then build up into speed development, since that is most of what you need for LJ and 100m dash.

Good luck,

TommyD · 15-Jan-04, 06:10 PM

Okay Kyle I've been reading quite a bit at your site, looking at the routines and what not... what do you suggest I do with my routine. How would I combine the OL with the PL for optimum results?

TommyD · 15-Jan-04, 06:14 PM

Quote:

Originally Posted by trkshocker

Hey Tom,

I am an All-American Decathlete at Wichita State University.

I agree with ditching the bodybuilding. You don't need that at all for track.

The most important lifts are power-clean or hang-cleans, incline bench, squat and possibly push-press.

Plyos are always good. But don't overdo them, because they cause lots of athletes shin pains, and those are not fun at all (speaking from experience).

It is never too early to train. But don't overtrain. Start slow with a few conditioning excercises. Then build up into speed development, since that is most of what you need for LJ and 100m dash.

Good luck,

Hey trkshocker, on you and Kyle's advice I'll be ditching the bodybuilding routine. I'll be including all the exercises you suggested in my routine. What kind of plyos do you guys suggest and how should I incorporate them into my routine?