3. 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
4. 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
6. Increasing Strength
The maximal amount of force a muscle
can exert (I.e. one time)
What influences strength?
% of fast-twitch fibers
size of the muscle (I.e. cross-sectional area)
intermuscular coordination
7. 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
8. 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
9. Increasing Power
Power is the ability to express strength
quickly
What influences power?
% of fast twitch fibers
Maximum strength
Intermuscular coordination
Stretch shortening cycle
10. 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
11. 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)
12. 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.
13. Devil’s Advocate on Training for
Goals
Where do the recommendations on sets,
repetitions, and resistance come from?
14.
15. 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
16. 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
17. Preparation Phase I: General
Preparation
Most important
component:
Track work
Second most:
Strength training
Third most:
Plyometrics
Fourth most:
Everything else
Preparation I (GP) Acceleration
Maximum Velocity
Speed Endurance
Maximal Strength
Power
Hypertrophy
1x/week
1x/week
1x/week
1x/week
2x/week (1
wt, 1 plyo)
1x/week
18. Speed Training
Day 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
19. Adding Strength Training
Day 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, 3x6-10
Bench Press,
3x6-10x80-
90%
Bent Over
Rows, 3x6-10
Military Press,
3x6-10
Power Clean,
h, AK, 3x3x60%
Clean Pulls, h,
K, 3x3x60%
Push Jerk,
3x3x60%
Upper/Lower
Body Weight
Circuit, 3x8-
12 reps
20. Adding Plyometrics
Day 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/Energ
y System
Speed/
Strength/
Phosphagen
Endurance Speed/
Power/
Phosphagen
Rest Endurance /
Glycolytic
Strength
Training
Emphasis
Maximal
Strength:
Back Squats,
3x6-10x80-
90%
RDLs, 3x6-10
Bench Press,
3x6-10x80-
90%
Bent Over
Rows, 3x6-10
Military
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,
3x10
Hurdle
hops, 3x5
yards
CM Jump,
3x10
Jump to
box, 3x10
21.
22. Steps for Organizing
Training
Identify the competitions
Organize the year around the
competitions
Plan the concept
Plan the details
23. 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)
24. 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
25. 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.
26. Periods and Phases: General
Focus Period Focus
Prep I:
GP
SP
PC
Sprinting techniques
Speed endurance base
Strength training techniques
Physical base
Sprinting techniques
Block starts
Maintain speed endurance
Increase strength/power
Acceleration/maximum velocity
Increase strength/power
Develop any shortcomings
Comp I:
PC
Comp
Maximum velocity
Peak strength/power
Develop any shortcomings
Peak
Develop any shortcomings
Maintain/peak strength/power
Prep II (SP) Develop any shortcomings
Peak strength/power
Comp II Peak
Trans Maintain fitness away from track and weight
room
27. General Preparation
Soft tissue injury prevention
Hypertrophy if needed
Strength training technique basics
Begin developing strength and power
28. Early General Preparation
Monday Tuesday Wednesday Thursday Friday
Back Squats, 3x8-12x80-
85%
Romanian Deadlifts, 3x8-
12
Bench Press, 3x8-12x80-
85%
Bent Over Rows, 3x8-12
Military 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
29. Late General Preparation
Monday Tuesday Wednesday Thursday Friday
Front Squats,
3x8-12x80-
90%
Romanian
Deadlifts, 3x8-
12
Incline Press,
3x8-12x80-
90%
Bent Over
Rows, 3x8-12
Military 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,
3x12-15
Back
Raises,
3x12-15
Reverse
Hyperextens
ions, 3x12-
15
Calves
Dumbbell
Bench
Press, 3x12-
15
Dips, 3xMax
Pull-Ups,
3xMax
Shoulder
Circuit,
3x12-15
Biceps/Trice
ps, 3x12-15
30. Special Preparation
Continue reinforcing strength training
techniques
Maintain hypertrophy
Focus on strength and power
31. Early Special Preparation
Monday Tuesday Wednesday Thursday Friday
Back
Squats, 3x4-
8x80-90%
Romanian
Deadlifts,
3x4-8
Bench
Press, 3x4-
8x80-90%
Bent Over
Rows, 3x4-8
Military
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-
8
Incline
Press, 3x4-8
Pull-Ups,
3x4-8
Dumbbell
Shoulder
Press, 3x4-8
Power
Snatch, h,
AK 3x3-4
Snatch
Pulls, h, K,
3x4-6
Dumbbell
Split Cleans,
3x3-4
32. Late Special Preparation
Monday Tuesday Wednesday Thursday Friday
Front
Squats, 3x3-
6x80-90%
Good
Mornings,
3x4-8
Incline
Press, 3x3-6
Dumbbell
Rows, 3x3-6
Military
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,
3x3-6
Pause
Bench
Press, 3x3-
6x60-70%
Pull-Ups,
3x3-6
Dumbbell
Shoulder
Press, 3x3-6
Power
Snatch, h,
AK, 3x3-
4x60-70%
Snatch
Pulls, h, K,
3x4-6x60-
70%
Dumbbell
Split Clean,
3x3-4
34. Pre-Competition
Monday Tuesday Wednesday Thursday Friday
Back
Squats,
wave
Romanian
Deadlifts,
3x2-6
Bench
Press, wave
Bent Over
Rows, 3x2-6
Military
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-
12
Eccentric
Incline
Press, 3x2-4
Pull-Ups,
3x2-4
Dumbbell
Shoulder
Press, 3x2-6
Power
Snatch, h, K,
3x2-4x70-
80%
Snatch
Pulls, 3x3-
6x80-90%
Dumbbell
Split Cleans,
3x2-4
35. 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%
36. 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
37. Competition Training
Day 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% + 10
Bent 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, 3x3-4
One-Leg DB Snatch,
3x3-4
Eccentric Squats, 3x3-
4x60-70%
Eccentric Bench
Press, 3x3-4x60-70%