Okay, i have done some research and have put together a training program.It primarily focuses on increasing my speed and speed-endurance as that is what i need to get better at the 800 meters.I want to get down to a 24 second 200 and around 53 second 400 in a few months.So here it is
Day 1
20yard sprints-till time drops off
Low Box Depth Jumps
Box Squat Jumps
2*800 meters at 3:00-3:15 pace
Day 2
Box Squat 5*3 50%
Box Squat-work up to max single
ISO Deadlifts
Back Extensions
Day 4
40 yard sprints-till time drops off
Depth Landings
Box Squat Jumps
4*300 meters at 48-50seconds
Day 5
Full Squat 4sets of 5 reps-each week add 1 set and reduce a rep
Romanian Deadlifts-same
GHRs
Back Extensions
Day 6
8*100 meters at 13-15 seconds
after last rep begin jogging a half lap and then sprint the last half of the lap as fast as possible
please, can some one tell me if this will greatly increase my speed (as i have never done short sprints before to increase speed always like 200 meter sprints with 2 minutes rest) and hopefully keep my endurance steady.Just please give me some feedback.
will this work.I want to improve my 400/800, but i want to increase my vert for basketball too.I have greatly reduce the volume of weights and increased the running significantly
Day 1
40yd sprints-4 min rest
flying 30’s-4 min rest
Depth Jumps-sets of 3-low box-2 min rest
Box Squat 63 50%
Box Squat-work up to max single for day
Full Squat-sets of 3 reps
S/L Back Extensions-36-8
Day 2
4400-(70-75 seconds-mile pace)-rest 2 min-reduce rest every week
Bench Press-work up to 5 rep max
Pullups-sets of 5
Day 3
6200-(28-30seconds-800 pace)-rest 2 min-reduce rest every week
2*400-(60-65 seconds)-5 min rest
Day 4
20yd sprint-5lb weight belt
40yd sprint-5lb weight belt
Depth Drops-sets of 3
Stiff-Leg Deadlift 6*3 50%
Deadlift-work up to max single for day
Split Squat-sets of 3 reps
S/L Back Extensions-3 *6-8
Day 5
8*100 meters-(13-15 seconds-400 pace)
Dips-sets of 5
Seated Rows-sets of 5
Day 6
4*800 meters(3:00-3:15-5k pace)-1 min rest
Day 7-rest
The End.I think it is much better than the first setup[/b]