I’m going to be training for the 400m and jumps over the summer. But primarily the 400m runs. I have constructed what I will be doing over the summer. It’d be great if you guys can tear this apart for me and tell me if there is something wrong with it. Anyways its really simple, its mostly Int. Tempo used to train my LA capacity with some tempos. There will be one day for plyos/acc dev work and 2 days of weight training. My workouts in the weight room will be kept to a maximum of 3 workouts: squat/ RDL or Reverse Hyper/ Power Clean. I bench press too, but i have a program for it and it’s working really well for me so i want to keep it. The days when i bench will be at mondays and fridays.
I’m going to change the workout every 3-4 weeks due to anticipated improvement. I will basically just increase the volume of training.
First:
Monday: 3x 300m @ 85-90% w/ 3’ rest ; 4x 150m @ 85-90% w/ 2’ rest [10’ rest between 300& 150]
Tuesday: 10x100m @ 75-80% w/ 5’ rest [weights]
Wednesday: Plyometrics/ Acc. Dev ( 5x 30m w/ 5’ rest)
Thursday: 8x150m @ 75-80% w/ 5’ rest
Friday: 6x200m @ 85% w/ 3’ rest
Saturday: Long Jump Drills/ Weights
Sunday: Active Rest
The second one is:
Monday: 2x 500m @ 85-90% w/ 5 min rest ; 2x 300m @ 85-90% w/ 3 min rest [10min rest in between]
Tuesday: 5x200m @ 75-80% w/ 5’ rest [weights]
Wednesday: Plyometrics/ Max V (5x Flying 50s w/ 5 min rest)
Thursday: 100-200-300-300-200-100 @ 70-75% w/ distance ran walk in between
Friday: 8x200m @ 85% w/ 3’ rest
Saturday: Long Jump Drills / Weights
Sunday: Active Rest
Third:
Monday: 2x600m @ 85-90% w/ 10 min rest ; 3x 300m @ 85-90% w/3 min rest
Tuesday: 8x200m @ 75%-80% w 5’ rest [weights]
Wednesday: Plyos, 4x150m @ 95% w/ 5 min rest
Thursday: 4x300m @ 75-80% w/ 5 min rest
Friday: 6x200m @ 90% w/ 3min rest ; 4x 150 @ 90% w/ 2 min recovery ; 2 x 100m @ 90% w/ 1 min recovery
Saturday: Long Jump Drills / Weights
Sunday: Active Rest
So, what do you guys think?