I havent decided if i want to focus on the hurdles or just the 100, if my time is at 11 flat or below i will do the 100, if not: just hurdles.
For jumping, my main focus for the entire year is going to be Triple Jump. The jumping sessions will have full out tj’s from various steps (2,4,6), bounding, stuff like that. I will also be doing LJ and 4x1. Our 4x1 will not be that spectacular I think. We should make it to ofsaa regionals though.
My SE will serve as most of my meets, however right now (when the freezing rain stops) i will be doing the majority of my SE at the beginning of the season.
The speed/se sesssions were designed by clemson and are very nice and low volume as I get a lot of work during the jumping sessions from run ups and stuff.
The weights are basically OLs with some bent over rows, squats, and benchs in there as well. The weight program is nice because the volume is reduced near the end of the season and is based on the 3 weeks accumulative volume and 1 low volume week. the low volume week is at ofsaa finals.
I sure hope I will make it past all of these meets into ofsaa because I made it last year into the regionals as a 1st year junior, and so unless something bad happens I should make it to ofsaa as a 2nd year junior.
I also hope to set a record in the TJ at my city meet which is only 13.50
Here is the meet schedule for may/june leading up to ofsaa:
4 - speed/jumps, weights
5 - tempo
6 - rest
7 - MEET (LJ, TJ, 100, 4x1
8 - rest
9 - tempo
10 - speed/jumps, weights
11 - tempo
12 - rest
13 - City Finals (LJ, 4x1)
14 - City Finals (TJ, 100 or 110 HH)
15 - rest
16 - speed/jumps, weights
17 - tempo
18 - rest
19 - speed/jumps, weights
20 - rest
21 - OFSAA Regional Semis (110 HH or 100, 4x1, TJ)
22 - OFSAA Regional Semis (LJ)
23 - rest
24 - speed/jumps, weights
25 - tempo
26 - rest
27 - speed/jumps, weights
28 - tempo
29 - rest
30 - OFSAA Regional Finals (TJ, 100 or 110HH, 4x1)
31 - OFSAA Regional Finals (LJ)
1 - rest
2 - speed, weights (80%) - 4x30m 1x80m
3 - light tempo 10x100m
4 - speed, weights (80%) - 4x30m starts
5 - OFSAA FINALS (rest = nothing)
6 - OFSAA FINALS (TJ, 100 or 110HH heats/finals)
7 - OFSAA FINALS (LJ, 4x1)
thanks for your interest in this stuff…
I appreciate it