Speed & SolidStrength

Matthieu Hertilus · 08-07-2009, 06:37 AM

Scott Kustes and I (mostly Scott) came up with a T&F based training program without being purely T&F training. Since I have no formal track background, I feel this a good introductory cycle to the sport using myself as the test subject.

The purpose of the program is the following:
a)introduce T&F as a means of developing a different type of athleticism, b)increase short distance speed
c)improve lactic acid tolerance through speed endurance training and conditioning d)increase strength.

This is an experiement we are very excited about so all are welcome to comment.
The 9 day cycle will be as follows:
Day1: Speed + Upper Body Lift
Day2: Lower Body Lift
Day3: Rest
Day4:Speed Endurance
Day5:Conditioning (Prowler or Sled) + Upper Body Lift
Day6: Rest
Day7: Lower Body Lift
Day8: Tempo Runs
Day9: Rest

Matthieu Hertilus · 08-07-2009, 08:28 PM

Day1:
Speed: 6x30m sprints (3 min b/t sets)
Upper Body:
Heavy Press: Bench Press (2x5@185#, 3x3@225#)
Heavy Row: 1 Arm DB Row (4x6@70#~ 1sec isometric hold + 3 sec eccentric)
Shoulder Complex: [Press (35#x12/ L-raise(15#x12)/ Bent over Lateral Raise(15#x10) x2
Arms Superset: [DB Curl (40#x16)/ Tricep Pressdown (65#x12)] x2
Abs: Standing Cable Ab Curl ~ 2x8@95#)

Matthieu Hertilus · 08-08-2009, 07:04 AM

Day2:
Lower Body:
Light Plyometrics: Vertimax Knee Drive (3x8/ side) + Vertical Jumps (4x6)
Heavy Push: Box Squats - (315#x3, 335x3, 355#x3)
Single Leg: Reverse Lunges (*from deficit) - (3x8@60#/ side)
Accessory Posterior Chain: GHR - (3x12@10#) / Abs: Landmine Russian Twist - (4x12@45#)
Finisher: 1/2 Tabata Real Runner

Matthieu Hertilus · 08-09-2009, 06:54 AM

Day3:
Rest + Active Recovery (Foam Roll, Stretching, Mobility Work)

Timothy Holmes · 08-09-2009, 09:14 AM

Lateral Raise, DB Curl, Tricep Pressdown? ... What is the reason for these?

Scott Kustes · 08-09-2009, 02:57 PM

Guess he feels the need to work "the gunz". I wouldn't suggest such things if one's goal is to be faster and stronger.

Matthieu Hertilus · 08-10-2009, 05:19 AM

I did these accessory movements to support heavier movements like the bench press. I feel as though if the shoulders and arms are weak, it limits your ability to bench heavy. Along the lines of Westside Barbell who use those accessory movements to improve their performance in the "core" lifts. I'm open to other opinions and ideas though, but that's what I believe

Matthieu Hertilus · 08-10-2009, 05:20 AM

Day4:
Speed Endurance: 2x3x110m

No access to a 200m track; however, I believe this worked out better since I am not a very experienced runner and should probably work up to doing 200m for speed endurance.

Scott Kustes · 08-10-2009, 05:42 AM

Rest period?

Matthieu Hertilus · 08-10-2009, 03:49 PM

3 min b/t reps; 6 min b/t sets