I am posting here to have valuable feedback. Please feel free to critique.
Stats from last year:
24.2 Handtimed 200m
370 Parallel Squat,
200 lb power clean
Body weight:156 lbs.
PROJECTED GOAL: 11.6 FAT on May 6th, 2009 at Cate School, Carpinteria, CA.
Right now, I am using a hybrid between CF and Verkhoshansky’s Conjugated Sequence System Concentrated Loading block. I am using a very concentrated explosive phase using short and long jumps, barbell jumps, and drop jumps. In a few weeks I will be using depth jumps as I decrease the volume markedly, and run the sprints with more intensity.
I am using the concentrated block because I haven’t improved in the sprints even though I have done so considerable amount of high intensity sprinting for five months. The only explanation I have is that the sprints have lost its training effect, and the body needs more variety. Therefore, I don’t think I would be disappointed by using the concentrated loading phase. Prior to the use of concentrated loading, I had run 11.8 handtimed twice without blocks separated by the span of 5 months. Thus, I am using the CSS.
Density training (replacement for tempo) using Thera-band Resistance Tubing.
11 sets x 6 reps
Back Elbow Raise
Core (Goal: 1000 reps)