Avoiding the shin splint plague

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GT Performance Podcast

Zach Guiser

26 episodes

2 days ago

A show dedicated to all things long-term athlete development.

Learn how to help your athlete get faster, stronger, more explosive, healthier, and prepared for game-day and real-world success.

Join Dr. Zach Guiser as we talk about youth sports, sports physical therapy, sports performance training, strength and conditioning, and everything else around long-term athletic development.

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Avoiding the shin splint plague

GT Performance Podcast

13 minutes 54 seconds

9 months ago

Avoiding the shin splint plague

Let's say you're first week of track practice will look like this:

M: 400m warm-up lap, 5 x 60m, 2 x 200m
Tu: 400m warm-up lap, 4 x 400 m @ 70%
W: 400m warm-up lap, 8 x 20m
Th: 400m warm-up lap, 5 x 60m, 4 x 200m
F: 400m warm-up lap, 4 x 400 m @ 70%

That's a total of 7,160 meters in the first week of practice, with a mix of low intensity to high intensity impacts.

If I had 4 weeks to prep for that, I'd do something like this:

Week 1: (60% - roughly 4,200 m)
- M: 400m warm-up lap, 3 x 60m, 2 x 200m
- W: 400m warm-up lap, 4 x 400 m @ 60%
- F: 400m warm-up lap, 4 x 60m, 4 x 200m
Week 2 (70% - roughly 5,000 meters):
- M: 400m warm-up lap, 5 x 60m, 4 x 200m
- W: 400m warm-up lap, 4 x 400m @ 70%
- F: 400m warm-up lap, 5 x 60m, 6 x 200m
Week 3 (80% - roughly 5,700 meters):
- M: 400m warm-up lap, 5 x 60m, 2 x 200m
- Tu: 400m warm-up lap, 4 x 400m @ 70%
- Th: 400m warm-up lap, 5 x 60m, 2 x 200m
- F: 400m warm-up lap, 4 x 400m @ 60%
Week 4 (90% - roughly 6,400 meters):
- M: 400m warm-up lap, 5 x 60m, 2 x 200m
- Tu: 400m warm-up lap, 4 x 400m @ 70%
- W: 400m warm-up lap, 8 x 20m
- Th: 400m warm-up lap, 5 x 60m, 2 x 200m
- F: 400m warm-up lap, 4 x 400m @ 70%