Suggested Summer Workouts + Weight Training Workout
(sprinters/jumpers)
I know, I know, summer is supposed to be your time off, but I actually look at it as a good opportunity to put in the time training that we don't have when school is in session. Even if you are working, or doing an internship, you will be done when you go home (that is, no homework), therefore, there's no reason you can't put in a few hours of training after work.
Over the summer training is what makes the difference between the so-so athletes and the outstanding ones. If you were to take a cross-section of all-Americans, I would bet a dollar to a donut, that most of them put in significant time and effort over the summer. On the other side, we don't want to burn ourselves out. Therefore, I have compiled the following training program as a suggested summer program. I feel it's a nice balance between quality conditioning and time commitment. Feel free to email me if you have any questions/comments. Otherwise, here's the schedule:
June
June should be an easy month. I would suggest "active rest", which consists of staying active by doing recreational things you enjoy. Play field sports, go hiking, swimming, rock climbing, whatever. It's not such a good idea to just sit around and do nothing the whole month.
July
During July it's time to start taking practice a little more seriously, but the indoor season is still quite while off, so I would recommend concentrating this month on becoming fit from a cardiovascular standpoint. That means you should be running 25-30 minutes 3-4 times per week. Lifting should also be incorporated. If you do not have a weight room then do push-ups, pull-ups, dips, etc. or find one of those outdoor circuit training parks, and just go through the circuit. The repetitions should be high, in fact just short of burnout on every set. This kind of strength should be worked into your regiment 2-3 times a week. If you have time and/or access, it also wouldn't be a bad idea to work a little event specific technique in. Nothing too serious, just playing. Also, work out your lower legs to avoid shin splints. The weight lifting page will tell you what to do.
August
August is the start of the base-building period. I would suggest lifting 3 days (M-W-F) and doing 4-6 sets of 12 reps, running two days and event specific one day. That way the week is broken up a little bit. The three days can be broken up as follows:
- Two days of running (M and F):
- Warm-up, sprint technique drills
- Switch off: One run day of 4-6x800m at aerobic pace (heart-rate between 120 and 180 beats/min, i.e. 20-30 beats/10sec.), the next running day of 10-12x200m again keeping your heart-rate between 20 and 30 beats/10sec. When you finish your 200, your heart-rate should be less than 30, and then wait until it drops below 20 before you begin the next 200.
- If you can avoid running on a track, do so. I would find a large park and pace off the distance for 200m. For 800m, there are plenty of jogging paths. Just estimate. As long as you are in the ball park, you will still get a good workout.
- One day of event specific training (W):
- Warm-up, sprint technique drills
- Pole Vault - Technique / Gymnastics
- Long Jump - Short approach (4-6 steps) take-offs, emphasizing a good take off with lots of hang time. I would hold off on full jumps at this time. The take-off is the most important part anyway.
- Hurdles - Walking hurdle drills, concentrating on good technique over the hurdle. If you feel like running, set them up on the grass, and do it there.
- Remember, this is quite early in the season, so I wouldn't do any serious training at this point, especially on the track. We want to avoid high impact drills, so that we can save our shins/legs for later.
Weight Training Exercise Descriptions
Do each exercise until you almost burnout in July
4-6 sets of 12 reps @ 60-80% of MAX, 3 days a week starting in August
1. Bench Press - to develop strength and power in the arms and chest. For a sprinter and jumpers this will help with explosiveness coming out of the blocks and at take off. Lie on a narrow bench with arms overhead gripping the barbell. Grip should be slightly wider than shoulder width. Next, the athlete slowly lowers the weight until the bar touches the chest in a controlled motion. Then, with a powerful explosive force, push the bar to full extension, being sure to not lock out the elbows.
2. Parallel Squat - to develop explosive power in the hip, gluteal, and quadriceps muscle group. These muscle groups are responsible for a large amount of force that is generated during sprinting. One centers the bar between shoulders with his feet slightly wider than shoulder width with toes pointed slightly outward. While keeping head up to insure that the back stays straight, the athlete will squat until the knee joint assumes a ninety degree bend. Do not go lower than ninety degrees. The athlete will then explode to a standing position being sure to not lock out the knee joint at the top. Use a weight belt and very light weight when learning this exercise.
3. Box Step Ups - to develop explosive power in the hip flexor muscle group. The hip flexors are the muscle that is used during the drive phase of sprinting when the thigh is brought parallel to the ground. Stand with barbell between the shoulders and balanced between the neck. Step up on a bench 14-21 inches high by straightening the leg that is on the step. When the leg is fully straightened, push up on the toe to give the gastroc muscles work as well. Vary the height of the bench as strength improves.
4. Lunge - Also to develop strength and power in the hip flexors that is used in sprinting and jumping. Stand with the feet six to eight inches apart, holding a barbell behind the neck balanced across the shoulders. Take a large step forward and drop the hips until the thighs are parallel with the floor. Return to starting position with an explosive push while bringing feet together under body for balance. Keep the trunk erect throughout the exercise by looking straight ahead and keeping the chest out.
5. Calf Raises - to develop the gastrocnemius muscles of the lower leg. The calf muscle is responsible for the follow push off in sprinting and the takeoff in the jumping events. Standing erect with barbell balanced on shoulders behind neck and toes raised in a 1" platform. Rise up on the toes while contracting the calf muscle. Vary the toe placement (in, out, straight) to stress different parts of the muscle. It will be necessary to use high reps to target this muscle due to its high resistance to fatigue and training.
6. Chest Fly - to develop the muscles of the chest. Lying on a bench with a dumbbell in each hand. Bring dumbbells together overhead while keeping arms straight with a slight bend in the elbow. Imagine hugging a large beach ball to keep the right degree of bend in the elbow. Return to starting position in a controlled motion and repeat.
7. Lat Pulldown - to develop the Latisimus Dorsi muscles of the upper back. Grip the overhead bar with a wider than shoulder width grip on the bar. Pull the bar down either to the chest or behind the head. Try to feel the shoulder blades moving together during this move to feel correct form.
8. Military Press - to develop the deltoid muscles of the shoulder area. With a grip slightly wider than shoulders, push up on the machine or barbell until elbows are almost locked. Return to starting position and repeat.
9. Leg Extension - to develop the quadriceps muscle group used in jumping and sprinting. Place feet under the roller pad on the machine. Make sure the knee is resting against the seat pad. Slowly straighten legs until the knees are almost locked out.
Lower weight until it almost touches and then repeat.
10. Leg curl - to develop hamstring muscle group to avoid injuries that are common in sprinters and jumpers due to quad/hamstring strength difference. Lying on the bench with heels under roller pad. Make sure the knees are just slightly off of the bench. Slowly curl the pad up until it touches the back of the thighs. Slowly lower the weight until it almost touches and then repeat.
11. Tibia/Dorsi Flexion – Chose a proper weight so you can do 25 with each leg. Put one foot into the machine, lift your toes toward the leg as far as possible. Pause and return slowly to the starting position.
12. Abductor/Adductor Swings – Just like doing leg swings, but with weights. A great way to strengthen the inner and outer thigh areas. Make sure you attain as full a range of motion as possible.
13. ABS – 100-600 per day
CONTACT
Fred Barends
fbarends@capital.edu or 614-236-6919 or 614-736-0320