Age: 15
Weight: 153
Height: 5’8 1/4
100m: 11.27
200m: 23.42
400m: 54.3
800m: 2:29 (Just did it at practice once)
Long Jump: 5.79m
Fastest Relay Split: 10.4
Bench Press: 245
Squat: 315
Deadlift: 335
Power Clean: 185
Seated Calf Raise: 205 x5 reps
Push Ups to failure: 105
Crunches to failure: 130 seconds
Plank: Just over 6 minutes
Officially started my GPP on the 15th so will start off my workouts from there.
5x100m on grass
5x200m on grass
Runs are at 70% speed
Bench Press 5x12,12,10,10,8
DB Incline Press 3x12,12,10
Lateral Raise 3x12
Deadlifts 4x10,6,6,4
20 minutes general core work
During the weights I would be close to failure at each set.
15 minute easy jog on grass
10x100m at 50-60% speed
(30 crunches inbetween each run)
was a little excited and felt like sprinting full speed after seeing Bolt that morning
3x100m at 70% speed on grass
5x30m bounding
10x 15-20m hill sprints with spikes
5x uphill bounding 15-20m
Bench Press 4x8
Lat Pull Down 3x10
ATG squats 2x10
Back Squats to parallel 2x8
Lunges on the spot 2x8 with dumbbells
Seated Calf raises 3x15
Reverse Hypers 3x8
rest and stretch
Using a field now for most of the running after all the talk about jamaica’s sprinters doing grass work 
5x100m at 70% speed
3x300m at 80-85% speed with 3-4 minutes rest inbetween
2x600m at 50-60% speed
10x 15-20m hill sprints (2 minutes rest inbetween)
5x uphill bounding for 15-20m
5x 20m power skips for distance
Going to do weights later today.
Incline Press 4x10,10,8,8
Bent Over Rows 3x8
GHR 4x10
Deadlifts 3x6
Box Squats 2x6
Bicep Curls to failure
Leg drops for 60 seconds
Bicycle for 60 seconds
Crunches for 120 seconds
Felt a bit sore although not tired really…
Light 15 minute jog on grass
static stretching
3x100m at 50% speed on grass
30 crunches inbetween each run ^^
10 minute light jog on grass
20 minute stretch
Nice stats man. I’m the same height as you and I’m 165. I’m 17 and I gotta say, that is some pretty heavy lifting you do there for your age man.
I bench 165, squat 225, and deadlift 225. Haha. But then again, I haven’t done squat or deadlift since school finished in July. I dont got the money for a gym membership. Cant wait until school starts again lol.
Keep it up!
ya thanks Ive been working out since around mid December.
Wow same time as I began. Nice bro.
3x400m on grass at 70% speed (2 minutes rest in between)
1x500m at 80-85% speed
10x 15m hill sprints
10x 15m hill bounds
Split Squat jumps 3x10m
Frog Jumps 4x10m
Running high knees down field 100 yards x2 sets
Straight leg run- down the field 100 yards x2 sets
Running backward extensions- 100 yards x2 sets
Bench Press 6x12,10,10,8,8,8
Chest Flys 3x12
DB Shrugs 4x15
Burnout set of Bicep Curls
ATG Squats 3x10
Reverse Hypers 2x8
Leg Curls 3x10
Seated Calf Raises 2x15
Rest
Pretty sore today, so stretched out a lot. But even the very short bike ride to my girlfriend’s house destroyed my legs… or so it felt. Main soreness is in quads/groins.
10x100m on grass
5x200m on grass
All runs at 60-70% speed
I had about the same lifting numbers at your age, I was the same size at 15 too. I was no where close to your speed at that age though. Are your 100m and 200m times FAT?
Ya both FAT, I’ve done times in that range a couple other times as well.
Rest
Just hung out with friends and didnt do much.
Tried a earlier morning workout today compared to usual.
Running
10x100 yards on grass at 50% speed
Running A’s down the field x2 sets
15x 15m uphill sprints
Every 3 sets of hill sprints, one set of uphill bounding
3x10m powerskips for height
10x10m sprints on grass
Lifting
Incline Press 4x10
Rear Delt Flys 4x12
One arm seated rows 3x12
DB Shrugs 4x15
Bicep curls burnout set
ATG Squats 5x8
One leg squats 3x8
Seated Calf Raises 2x15 + 1 burnout set
Hamstring curls burnout set
10 minute general ab work
You havent seen my warm ups posted so I’m going to post it now.
1) Light jog on grass for about 10 minutes
2) Static Stretching holding each stretch for about 7-8 seconds.
3) Leg swings
4) Drills (A’s, B’s, straight legs, karoake, backward extension run, fast leg, quick feet, light hops over and around lines)
5) Strides at 40-50% speed 4-6x over 20-30m
6) Hip Mobility Drills
7) Leg swings
I only do this when doing track work, so when doing recovery/veyr light training, I’d just do a light jog and anything else posted like drills/hip mobility drills/stretching.