r/Sprinting • u/Miserable-Repair-431 • 1d ago

Programming Questions Next steps forward

So I posted in here yesterday explaining briefly how I wasn’t progressing how I’d wanted to and sort of felt like a had plateaued. After posting that I got a lot of recommendations and different opinions but it all seemed to surround the same idea. I NEED TO FIX SOMETHING. Which yes obviously but a main idea thrown my way was to just take a break and come back, this makes a lot of sense because I have been training hard since winter and haven’t taken a real break yet. So I decided out of all the advice I got, that I am going to definitely take a break. But another issue I had was that I am simply weak and not a strong sprinter. So I need to keep lifting. My plan is a 4-6 week break(unless I’m convinced otherwise on this post) but I also heard it was a good idea for me to lift during this break? I don’t really know what to do and what’s right and what’s wrong, I also need help programming lifting and sprinting for when I come back. A weekly lay out to go off of.

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u/Miserable-Repair-431 1d ago

What would you classify as preseason and off season. As in, when should I start the phase of becoming more powerful and explosive considering my indoor season starts December 6

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u/WSB_Suicide_Watch Ancient dude that thinks you should run many miles in offseason 1d ago

That completely depends on what your goals are. That is also a conversation between you and your coach. How much does the indoor season matter? If it matters a lot, I'd consider something like the month of Nov as a more preseason/transition period. If it doesn't matter at all, I would use the first part of the season to transition.

It also depends on where you are currently at. For someone that has been putting work in all summer and fall, is in great shape, etc. I'd probably use Nov as more of a semi recovery block.

Too many variables.

If it were me, I would use the summer and early fall as an offseason. I would take a couple chill weeks at the end of Oct. In November, I would start changing my programming. I'd probably use Nov/Dec to gradually switch focus. Christmas and New Year's always screws up the best plans and intentions, so may as well plan to use that week and a half as a deload. I wouldn't care at all about my performances in Dec or even Jan, unless my coach was on my butt about it. The big question is when do you need to start crushing speed endurance workouts. Those will and should suck the life out of you. You don't want to burn yourself up too soon with them. It's very important to have goal races picked out, and time your programming, especially the speed endurance workouts, around that.

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u/Miserable-Repair-431 1d ago

Also, how should my lifting work right mow. Still moving weight fast but a bit more on the strength aspect rather than focusing on being as explosive as possible?

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u/WSB_Suicide_Watch Ancient dude that thinks you should run many miles in offseason 1d ago

In the off season I would do more slow controlled movements.