Parts of a presentation for the New Mexico Track and Cross Country Association's annual conference in 2012

1. John M. Cissik
Human Performance Services, LLC

2. Training for Specific Goals
 Hypertrophy
 Strength
 Power

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

5. Pro’s/Con’s of Hypertrophy
Training
 Provides material to do things with
 Injury prevention
 Extra mass
 Angle of pennation

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?

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

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

33. Pre-Competition
 Continue reinforcing strength training
technique
 Maintain hypertrophy
 Increase strength
 Increase power
 Very intense

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%