strength training program design for track and field

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%