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I would drop the volume by reducing set lengths considerably.
A typical workout would look like this - pretty much like a warm up for a
power lifting meet
if you squat 200kgs IRM then I would do 2 X 20kg bar x 5 reps then 1set of
5reps on 60, 80 then 3 reps on 100 and one single each of 120, 140 and 160.
Next exercise or go home. The idea is to do just enough to maintain
strength gains that you have made or improve slightly over the season with
low volume. we aim at about 80% of 1RM and depending on the athlete may
occasionally go to 90%. Train 3 days a week something like Squat Monday,
Deadlift/overhead squat Tues, Clean Thurs.
We use protocols similar to this for our in season rugby players they play
games every Saturday, we include exercises like benching, rowing and front
squats for them, but not sure you need this for 800m races. The Rugby
season starts in late February and goes on until October (if you win
tournaments)
(practice) and strength endurance in scrums and rucking practice, so we try
to keep the volume down, but keep % of 1RM max up to maintain strength.
These are my thoughts, and I'm giving a principal. What else do you do
except running, do you do plyometrics or weight vest running, or do feel
that you get enough of that in you speed work and other training. Not sure
how to taper for your races, others might have an idea. How you taper
training for an MMA fighter or boxer might be similar, I will try to think
this through more. WIll talk to the 10k runners about their tappering
stratergies.
Nick Tatalias
Joahhnesburg
South Africa
On 07/01/2008, itsmeyoungb <howmanyukno@
>
> Hello Everyone!!
> I just finished my last cycle for pre season lifting and now it is
> time for me to taper down kind of because in three weeks it will be
> time for me to start competing. I am very please with where I am at
> and I think that this is the strongest I've been over all.
>
> Now I have the task of putting together an inseason program in which
> I find difficult because of peaking purposes..Thank God for
> Supertraining.
>
> So I wanted to get the input on in season training from you guys.
>
> I start competing January 25th.
> My first peak needs to be the weekend of Feb. 29-Mar. 1. It is our
> indoor conference meet,so I figure I need to taper before that. I
> will be running the 600meters that meet.
>
> Between March 1st and March 27th I don't have a meet, so I would like
> to do some good liftinng in between that time to get my strength
> levels back up and then begin to taper off for outdoor.
>
> My first outdoor meet is March 28th.
>
> The main outdoor conference meet is May 3-4 and I know I have to
> taper for that..
>
> So that is the outline of my season.
>
> I would just like to have a basic outline of how many days a week I
> should lift, how many lifts and when to stop lifting.
>
> I was thinking maybe a Tabata session once a week would be good or it
> could be my last workout before the meet that week and maybe two
> heavy lifting sessions early in the week. Just an idea.
>
> Something else to think about,our running workouts are close to
> threshold so I know fatigue will be an issue, and I should be care to
> monitor how I feel and how much work Im getting in.
>
> I appreciate all the info.
>
> Thank You,
> Brian Archield
> Tampa,Florida USA
>
>
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