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Tue Oct 07, 2008 9:30 am

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Junior Masters Athlete
Joined: Fri Jul 27, 2007 8:34 am
Posts: 9
Location: South Coast, Uk.

Hi,

As a recent convert to sprinting from playing rugby, completed 1st season in the V35 age group this year. I started the season with a PB of 12.6 reduced to 12.1 for the 100m and the 200m 25.4 down to 24.6 (prefer the shorter distance.) At this stage looking to develop a strength program based on training 5 days per week (this includes 2 track sessions) as this will be my 1st winter training. Any advice much appreciated.

Thanks



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Tue Oct 07, 2008 6:36 pm

 
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Master Masters Athlete
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Joined: Sun Oct 15, 2006 6:03 am
Posts: 113
Location: In the sticks, Western PA

I think you will get some good answers from people that post here. Provide a little more information such as climate/weather in your area for the winter, facilities available to you, time committment per day, specific goal for next season, competition plans for the winter, stuff like that. Good luck.



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Wed Oct 08, 2008 2:08 am

 
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Junior Masters Athlete
Joined: Fri Jul 27, 2007 8:34 am
Posts: 9
Location: South Coast, Uk.

Thanks for that, ok here goes.

I Live on the south coast in the UK, intend to spend next 3 months training 2 x per week performing sprints/intervals on the hills and beach, before returning to the track in Jan. Have access to a well equipped gym at lunch time with free weights – sessions have to be short i.e. 40 mins max. Usually 3 visit a week, dependant on work and family commitments, sometimes am able to squeeze in extra sessions. I have an excellent coach his intention is for me to race indoors this winter.
I would like to be able to break down the training and see for myself each phase – hope that makes sense! My goal next year is to be competitive over the 100m, so running sub 12 secs is my main objective. Thanks again.



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Thu Oct 09, 2008 4:16 pm

 
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Senior Masters Athlete
Joined: Tue Jan 08, 2008 6:26 pm
Posts: 12
Location: Mountain View, CA

Here is an interesting program, that I'm sure you can adapt to your needs:

http://www.dragondoor.com/articler/mode3/269/
It's very modest title is "The Holy Grail in Speed Training"...



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Thu Oct 09, 2008 6:50 pm

 
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Master Masters Athlete
Joined: Mon Sep 11, 2006 7:27 pm
Posts: 105

On the Barry Ross article.

We had a long discussion about this when this forum was started.

Works pretty good. Do the dead, plyos and that is all you need.
I do a version for leg strength.



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Fri Oct 10, 2008 3:12 am

 
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Junior Masters Athlete
Joined: Fri Jul 27, 2007 8:34 am
Posts: 9
Location: South Coast, Uk.

Thanks for advice guys, looks ideal for what I am after. I just have a couple of questions about the article/program.
The strength program suggests consecutive weights days; did you have easy/hard sessions to allow adequate recovery? Has your strength to weight ratio improved as your body weight dropped?



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Fri Oct 10, 2008 7:11 am

 
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Master Masters Athlete
Joined: Tue Mar 27, 2007 10:57 am
Posts: 121
Location: Huntsville, AL

I always give myself and the people I train 48 hours between weight room workouts. Seems to help.

_________________
The Coach!



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Fri Oct 10, 2008 8:13 am

 
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Master Masters Athlete
Joined: Mon Sep 11, 2006 7:27 pm
Posts: 105

The trick is the 5-minute rest between the deads. I do doubles at 85% 1RM, 2-3 times. I skip the plyos during any time there are a bunch of meets. Three times a week, by the way.

Daily, drop down to 80% doubles, 2 times. You'll feel renewed.



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Fri Oct 10, 2008 8:28 am

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Senior Masters Athlete
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Joined: Wed Jul 30, 2008 10:02 am
Posts: 10
Location: British Columbia, Canada

JHA wrote:
Hi,

As a recent convert to sprinting from playing rugby, completed 1st season in the V35 age group this year...


Hey JHA! Good to see another man from the rugger world on here! I am a 33 y/o recent returnee to track after having played Rugby (fullback) and Soccer ("sweeper") for the past 19 years (with some hockey thrown in). I just started my track season with my former club last Saturday. I am not sure how fast I am right now but a sub-12 would be a good starting goal for me as well. Anyway, welcome - I look forward to hearing of your progress.

_________________
"...a short sprint is run on nerves. It's tailor-made for neurotics." - Ian Holm, Chariots of Fire



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Mon Oct 13, 2008 3:53 am

 
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Junior Masters Athlete
Joined: Fri Jul 27, 2007 8:34 am
Posts: 9
Location: South Coast, Uk.

Starting my winter training this week, so will incorporate your suggestions into my strength program 3 times a week – ideal for lunch time workouts. I think I am looking forward to all those dead-lifts… Thanks

Transporter – I inherited good explosive speed and acceleration from playing rugby, so up to about 10-30m ok - after that it all goes down hill...ha ha



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Fri Oct 17, 2008 12:23 am

 
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Master Masters Athlete
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Joined: Mon May 14, 2007 10:03 pm
Posts: 317
Location: Eugene, Oregon

I enjoyed much success this past season using the principles and exercises that Barry recommends. I lifted 2x per week and ran 2 to 3x per week. I lifted as heavy as felt comfortable and got better and better at "reading my body". I definitely got stronger, even as I dropped a few pounds. Maybe next year I'll be even faster?

_________________
M45 PRs: 100: 12.04, 400: 54.83, 800: 2:23.5, 5K: 19:27



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Wed Oct 29, 2008 3:44 am

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Junior Masters Athlete
Joined: Fri Jul 27, 2007 8:34 am
Posts: 9
Location: South Coast, Uk.

Hi,

Week 4 of new regime. Working well so far, dropped a couple lbs in weight, find I am generally more rested and recovered for next days’ running/interval session. I have had to split the resistance work into an M-W-F split (Wednesday easy session) as found it quite hard going training consecutively as the program suggested. Perhaps this will change once my body adapts to this regime.



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