Plyos are intense. Easy to overdo things ...looks like you've found your limit.
Pros and cons of adding speed at the end.
Good for fatigue management/training, bad for speed.
If going down the route of doing 400s and 100s and currently training 400s ....is there benefit to going all out when already tired and fatigued, and under recovered from plyos?
For you, that is, right now?
If you were competing in a 400 in 2 weeks time and you haven't really trained extensively, then maybe but otherwise?
I get the speed tempo but perhsps drop the all out finish as an option?
I'd favour (light) plyos and quality warm up, short quality speed first....then tempo/lactate sub max.
Use quality warm ups and drills and short speed sprints AS plyo.
Can you get a coach?
Feedback following:
Plyos are intense. Easy to overdo things ...looks like you've found your limit.
- I don't think so, I believe I'm going throughout an adaptation process, my body and mind needs to assimilate hard workouts.
Pros and cons of adding speed at the end.
Good for fatigue management/training, bad for speed.
If going down the route of doing 400s and 100s and currently training 400s ....is there benefit to going all out when already tired and fatigued, and under recovered from plyos?
- It seems no benefit at all, that workout were very useful to realize that I need to do plyos (intense) 2 days before of. Otherwise if I do plyos (intense) 1 day before speed workout I will feel really bad plus I'm in adaptation process ( I think)
For you, that is, right now?
- Yes however that workout must be done when fresh. Is a part of lactic and speed endurance workout.... but fresh.
If you were competing in a 400 in 2 weeks time and you haven't really trained extensively, then maybe but otherwise?
- Sorry, I don't get this question, ¿Could you be so kind to reformulate?
I get the speed tempo but perhsps drop the all out finish as an option?
- No, workout was made in that way, first 400 m tempo last 100 m all out (speed). All in one race.
I'd favour (light) plyos and quality warm up, short quality speed first....then tempo/lactate sub max.
- Ok, good, I take that advice, and yes.... I do quality speed first = Max Velocity Wickets (Drills) after that workout of the day tempo/lactate sub max. Definetely I need to do plyos I could see changes in my performance with that. I do plyos in a special day (power training day) outside the track and field workout day. So... I'm adding light plyos in T&F workout day.
Use quality warm ups and drills and short speed sprints AS plyo.
- mmm.... I think plyos is a very dedicated word to mean short jumps and explosive movement, actually I do a special warm up: dynamic, quick fiber activation, short sprints and workout of the day... but... I like you advice to add plyos... I think I can add some of those after quick fiber activation.
Can you get a coach?
- This is a very sad question.
Short answer: There is no way.
Long story: I spend a lot of years with a coach sharing my dreams to be a really good sprinter but somehow he said to me that I can't be successfull in that, then instead of sprinting he advised to me to get into triple jump or other T&F event but after a couple of years I realized he really hadn't the skills and necessary proficiency to teach sprinting so I gradually lost interest and passion to train under his tutelage but always with focus to do sprinting. Ok, at this momento you probably can say "Ok my fiend So ¿Why Didn't you pick up another coach?, you see there is no a lot of coach with proficiency and skills/experience to sprint and the few that have the proficiency are in places like god only know and very far from my place (another state... but there is a very very few coaches) plus that maybe I can't get same schedule as him... really .... sprinting have a very low level here in Mexico in the other hand you can find a soccer coach inside a radius of 200 m near to you and a soccer player in 20 m radius (anywhere you be), unfortunately that is the ugly true. So 1.5 year ago I got tired to go nowhere and I started to get education, learn english (not good but still progressing), sprinting programs and books, T&F gear block start, proper spikes ...not low quality spikes shoes.. that was the coach recommendation and most importantly train by myself, putting all the learning I got and improving in real life (daily training). Since then I've seen a very solid progress.... slow but bigger that I had with past coach. Here we say "I'm putting all the meat into the gril" (sparing no expense on ...)
Of course there is another pieces in this "sprint" puzzle that I don't know how to handle so that's why I'm here to improve my knowledge.
Sorry, I think I deviated from the main objective in this post chain, very dramatic..jaja....... Ok.... So..... let's do sprint work out first and after that weight/power/lifting workout.