Does this set up look good for 5 days out of my meet.
Friday: 1x20m 1x40m 1x60m 1x80 1x100 (95-100% speed) + 1x30m bounding + 3-5x1 light cleans (focusing on explosion)
Sat: rest
Sun: 3x20m (100% speed) 1-2x70m at 95% speed
mon: rest
tues: meet (100 heats, semis, finals)
wed: 200 heats, finals, 4x1 relay
Before this friday (today) I’d done:
Sat: 4x flying 35m + 12 plyo contacts + squats/bench/cleans/lat pull down (2 days after a meet)
Sun: tempo
mon: 6x50m at full speed + 5x relay exchanges
tues: rest
wed: 1x20m + 4x150m at full speed (focusing on relaxation + form) + 2x30m bounding + squats/bench/cleans (all at 85%) + pull ups
thurs: short light jog + little bit of tempo + lots of stretching
Any help/thoughts is greatly appreciated.
Friday session seems a bit heavy , just 5 days out of an important meet
. 60-80-100 95-100%…great range …soo near a meet…
I run mid 11s btw and am 16 years old if that makes a difference.
If it was 95% strictly, is that better?
Ok…hehe better towards 95%…would also have something like that:
20 20
30 30
40 40
1x 100 (or 1x80)(95%)…
On tuesday, block starts, +1x80m (.30 fast and relaxed acc+ mantain)
Off course…I’m a bit sleepy…
I did the 80 and 100 submax, the 100 was timed (hand obv) and it was just about my 100m pb, i wasnt pushing hard and just focused on keeping the shoulders low and arms moving properly (had a earlier technical issue) and stayed relaxed the entire way.
so sunday… 3-5x 25m from blocks + 1x70m sub max look good? Also will do some fats leg/quick feet drills before during the warm up
