100M training

[aleko]

im in gr 10 and stopped for a year due to certain issues but now am back and ready to start again im pretty fast, my constant time ranges from 11.30 - 11.15 sec and iv never really got any proffetional training but i really want to get better and am wondering if anyone can tell me how i should train to get better

[purple]

Well we could start with the obvious:were the issues physical that could reoccur or effect your running?

Otherwise can you possibly outline your current training regime? The more we know about how you train yourself now the better we can point out things and give suggestions on more than just your current times.

[aleko]

Compulsary to my everyday training. warm up and cool down plus strechting.

Monday - tempo run around a 400m field 1 rep and 6 sets
- give 60 - 80% on a 60M lane 1rep and 5 sets

Tuesday - tempo run around 400m field 1rep and 3 sets
- 80% on a 60m track
- upperbody weight training for acceleration

Wednsday - small break sometimes a little upperbody training

Thursday - tempo run 400m 1rep and 2sets
- all out 100% on the 100m 1 rep and 6 sets
- 60% on the 60m track

Friday - squats and uphill downhill training

Satuday - small jog around the board walk down by the beech

sunday - breakday Lords Day RELAX

[Incassum]

Well, I am also a sophomore in High School and I have invested quite a bit of time into learning HOW to train. If you know what plyometrics are, you'll want to incorperate plyometric training, into a less frequent speed workout. A speed workout composed of 6x40m:90%, 2x80m:85%, depth jumps, sled training, ect. The following days should be spent conditioning with intensive tempo workouts, interval running and ladders, all of which should be run sub-70%, and all on separate days. Conditioning is simply a supplement to more intense speed workouts. And relax a day, everyone needs it. Good luck.
And 11.15 is good for a sophomore. With workouts like these I've brought my time down from a 11.6 as a freshman to a 10.9 FAT as a sophomore.

[aleko]

thanks and i was also wondering ........... ok this is just something that i have heard of and its creatine, i heard it helps a littlebitt but i dont know if i should take it, because its not like it's expensive or anything, its actually pretty cheep and mabe itll help give me the extra edge and on top of that i heard it was legal, but i still dont know so mabe you can give me some advice wheather or not to take it or to take something else

[Big Dawg]

creatine..yes its legal and you can use it, if you drink plenty of water during the day.
Creatine occurs naturally in your body and helps to supply energy to muscle and nerve cells. So it will provide you with more energy when you work your muscles to fatigue on the track. If you take creatine you should push yourself even harder in the gym/track. The idea is with more energy you should be able to workout harder. A harder workout leads to increased muscle mass and power.

[aleko]

thanks but im wondering if i should take it in the pill form or as powder, because i heard that one of the 2 absorbs through the body alot better, and im also wondering, i did some research and apearantly it has alot of water retention in the muscles, is that bad?

[Fences]

I wouldn't do it in either form personally. If you can't do it without taking things to give you an edge that you otherwise wouldn't have, then you shouldn't do it at all. Sorry aleko.

If you really want to work on it you might be best placed to see if your town has an athletics club, or else see about it at your school.

[grimyd18]

i use creatine in the gym and on the track nd it helps make sure you use it 25-30 minits befor u train tho i use capsules

[purple]

You never really answered if your reason for not competign for a year was physical...so I'm going to guess it wasn't.

I'm with fences on the creatine though. If you need to take it to get to the level you want, you will presumably have to continue or you will drop back down to a normal level. Then you have to ask if its you earning the times, or the creatine that should be mentioned instead...