31 minutes | Jul 20th 2020

4: Breaking Down a College-Level Sprint Program

Thomas interviews Eric about his experience racing and competing in the sprints during his 4 years at Cornerstone University. Eric competed in the short sprints from the 60m up to the 400m and was part of an Indoor All-American 4x400m team. Learn not only what it takes to train and compete at that level, but also what mistakes were made in programming. Also, learn how the OPTC approach to sprint development differs from your typical college program. Athletes coming out of blocks. Transcript: What’s up podcast? Welcome to another episode of the OPP? Optimal performance podcast, yes, this is Eric Schroder and Thomas Bose how’s it going guys and today’s gonna be a little bit different we’re gonna break down my collegiate track and field training look at what was done correctly if anything and then what was done incorrectly kind of break it down yeah this should be fun.  I’m excited we. I’ve been looking to do something more like this kind of more X’s and O’s especially when I’m like, It’s just track and field um I like using that they’re kind of style for speed training obviously it’s not kind of like go one size fits all but I think this is gonna be good to kind of really narrow the focus and just kind of deep dive on this one thing of speed and weights and how they all kind of work together and we talked about jumps a little bit too before we opt down here, but I think yeah, it’s gonna be good so how should we start so I was thinking initially let’s just let’s start with the whole whole thing in mind so I’m thinking like maybe whatever year you want to pick.  I mean, What it what was it was the breakdown of your year. I mean, you obviously have the the indoor and the outdoor season always mm-hmm, yes. College is a little bit different yeah. So I’ll just start with freshman year because it’s you know, they’re they’re bringing me on as a new athlete and I don’t have the past year’s experience to know what to go in on so they sent me like programming to do in the summer beforehand classic yeah it’s pretty standard yeah which included like three workouts on the track a week and then two.  Or we’re called jump circuit workouts, so you end up doing five days of work and if you could lift they sent you a program to do lifting as well, which is very lower body based as a track athlete, okay, so we did that that was from. June until August and then our season started when school started so when we went to college yeah, which what is it?  September. I mean, yeah you typically like most schools are open on end of August. I think cornerstone was always kind of like that first week of September like Labor Day yeah, yeah, so. I remember we came on the first very first day, they took us to the bleachers and it was kind of like.  It was a workout to design to show like who did the work over the summer who did oh yeah separating like for sure experience athletes who were like yeah, I’m gonna be ready yeah it’s not easy and I I hung tough on that but you know, it was it’s kind of like you didn’t know yet what was gonna happen for day and day out and then from that point on the workouts themselves were we’d go to the field we would do.  X by 100 meters, which would they would measure out 100 meters and we would I think we started with eight the first day. And then working up throughout the season to like 12 14 16, we did more than 16 that’s an example of one workout and how they kind of scaled it up as a season went on but our indoor track season didn’t start until January.  So we went from so we had three months of like general preparation yeah, okay well I can see that I could be pretty beneficial honestly. I mean in turn like when they when you’re doing those like you said you call them X by 100s are you doing like where you you said you started with say like eight would you go maybe like eight nine ten and then like back down to nine and like wave it like that or was it a constant progression and you guys never really went backwards or you never constant progression yeah, okay, yeah and each each time was recorded and You were kind of graded based on did you improve did you get also faster okay yeah not only which is good because otherwise you can just yeah I did more I did more reps this week but you might be slower right exactly there’s a lot.  I mean, there’s a lot of attention paid to the details which was good but as we’ll get into like the capacity the volume that we didn’t so that was one example of a workout and then lifting. Typically there’s a power lift like a clean or a jerk there was a compound movement like a squat bench shoulder press and then accessory work which is usually very leg development hamstring quad, mm-hmm sometimes calves I can like body armor almost yeah yeah resiliency piece okay and you were doing that what like three to four days a week, you said three days a week, okay, if you were a multi athlete look at the Catholic you’re doing four, oh wow, okay.  Now what like a decathlay like now go deep down on that just first quick second like I’m not super familiar with it yeah, so I have to athlete is indoor that’s seven events in one meet and then a decathlete is 10 events, okay since and the decathlons over two days but it’s from the 60 meter hurdles up to the 1500 meter run whoa and six five or six field events, so it’s very to be very diverse and a very gifted athlete yeah, it’s got to be someone special.  I’m trying to think I don’t know anything but anyways about the Catholic the Cornerstone. At one Spencer Perry, of course, yeah that makes sense he’s pretty good but it’s you you can see it firsthand like how. I mean we’re going to work two hours a day every day two and a half hours a day sometimes but they’re there they’re doing morning practices they’re lifting before they run it’s just a whole nother level now would you guys run and then go lived or would you lived and then you go wrong you would always yeah run first and then lift okay just I think good from injury perspective yeah.  I mean, I think it’s like what what is what is the the running faster is the goal and yeah, you probably want to run first and especially I mean, you look at even what it’s done, right, you look in terms of energy system use and how that gets replenished now it gets unlocked.  As like if you’re doing. Doing high intensity spring training like that’s going to fall when that category was weight lifting is going to be a little more kind of anaerobic not so much CP based but not should be good yeah, so how the week would break down with Monday was high intensity.  Tuesday, low intensity Wednesday. High intensity. Thursday would be low or medium intensity on Friday would be medium to high intensity yeah so it was kind of waved through the week, but it was you typically doing three really difficult workouts. Gotcha. Huh yeah I mean that’s not that’s a two bed you guys just did the five days you didn’t understand you know like a Saturday like recovery run you guys what was your recovery looking like oh, you know, what now I think about we would Saturday we would typically lift oh would you yeah, okay yeah, it’s just like kind of whatever you were feeling or was it a prescribed it was prescribed so that we’d have three lifting days.  I think Tuesday Thursday gotcha, now that I yep as a long time ago, so yeah, no worries, no yeah, that’s all that’s not a terrible explain. I mean, you wrote down here. I got like we got some. Nose in front of us today for once, um, Looking at like how it’s broken up, um.  Honestly the first thing that jumps out of me is just the volume for developing speed now. I know like you you’re 400 meters. Hey, I mean, you could say that was my best event but really it was the the relay okay so we had a good team for it and I was kind of like the second or third guy depending okay, yeah so.  I think between the training based on the volume that we had and what the team needed I ended up being 400 meter guy but my bread and my bread and butter the thing I enjoyed the most and I thought I was meant for her was short distant yeah 60 meter 100 meter 200 meter okay and you’d be never gonna chance to do that or did you I did yeah and I ended up doing well my senior year.  But as we’ll talk about I kind of took my own approach to training yeah, okay, so that was the but I mean, so you guys would run like you said general. General kind of prep work up until January once you’re in season, what’s your in season program look like?  So January would start considered. It’s considered like a new phase so okay, we’re not quite tapering down and getting speed and our workouts we’re actually increasing the volume so early January we have a J term yes and we would do two days okay six am and four four PM and.  Similar stuff, maybe a little more technique because there’s more time to work on it, but it was tough. I mean, you’re doing I think we did core every. Morning some kind of core workout and a lift in the morning and then the sprint workout and the evenings. And then from there once we were going to meet on Saturdays.  So typically a meat day was considered like a hard workout day, so they would. Pull off the Friday workout. Once we were doing meats. So whereas before we’d have like a long-ish workout like a 300 meter 400 meter sprint. Yeah, we would pull that off so that we were fresh for Saturday.&nbs
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