Hello, Im a current sprinter and basically run for fun in open meets. I take it quite serious. I will enter a 100 and 400 meter race in june 1st. I have outlined a complete training protocol I’d like to start asap.
Here it is: (I would appreciate any feedback, recommendations and answers to the areas with question marks) Thank you.
Four Phases
1st - non specific training
2nd - specific, maximum strength
3rd - specific, maximum power
4th - even specific, speed endurance, weights???
Here is the whole outline:
Phase 1
Monday
10m Jog
Dynamic Flexibility
Basketball
Circuit Training
Tuesday
10m jog
Dynamic Flexibility
100x10 – 60sec rest
Cool Down
Wednesday
10m jog
Max Speed ???
Circuit Weight Training
Thursday
10minute Jog
6x200 – 70% 200meter walk rest
cool down
Friday
10m jog
Circuit weight training
Phase 2
Monday
10m Jog
Dynamic Flexibility
6x10m, 4x20m, 2x30m (90 sec rest)
Cool Down
Max Strength weight training
Tuesday
10m jog
dynamic flexibility
100x12 – 45sec. Rest 65%
Wednesday
10 m JOG
Max Speed ???
Max Strength weight training
Thursday
10 m jog
Dynamic Flexibility
200x7 – 200meter walk rest – 75%
cool down
Friday
10 m jog
dynamic flexibility
Max Strength weight training
Phase 3
Monday
10 m jog
dynamic flexibility
3x30, 3x40, 2x50, 1x60 90% 120sec rest
Cool down
Max Power weight training
Tuesday
10m jog
100x12 – 30sec rest 60%
cool down
Wednesday
10m jog
dynamic flexibility
Max Speed ???
Max Power weight training
Thursday
10m jog
dynamic flexibility
200x8 – 75% - 200meter walk rest
Friday
Max power weight training
Phase 4
Monday
10m jog
Dynamic flexibility
600m, 500m, 400m, 300m, 200, 100m – 18sec. Per 100m. Length of rep walk rest
cool down
WEIGHTS???
Tuesday
10m jog
100x15 – 70% - 30sec rest
coold down
Wednesday
10m jog
dynamic flexibility
max speed???
WEIGHTS???
Thursday
10m jog
dynamic flexibility
200x8 – 80% - 200meter walk rest
Friday
WEIGHTS???
Thanks
