Thank you very much guys,I’m so motivated and excited and i will do any thing to get fast,But this is really hard to me,I’m new to the sport and if I see flyings,goodmornings,rainbow…etc I don’t understand,I was looking for somthing simple and i still didn’t find,I am not gonna give up thats for sure.
I will keep my lifting programme the same on sat,mon & wed .
I want someone to help me what to do on sun,tuesday…
I will search and look too.
Thank You Very Much.
General strenth…
Squat:
3*10 @ 50kg
Bench:
3*10 @ (30,35,35)kg
Straight Legged Deadlift :
3*10 @ 50kg
Military press:
3*10 @ (12,17,17)kg
Barbell reverse curl:
3*10 @ 17kg
situps:
3*20
I’m better now 
General strenth…
Squat:
3*10 @ (50,55,55)kg
Bench:
310 @ (35,35)kg
18 @ (40)kg
Straight Legged Deadlift :
3*10 @ (50,55,55)kg
Military press:
3*10 @ (17,20,20)kg
Barbell reverse curl:
3*10 @ (17,20,20)kg
situps:
3*20
Now am really strong…
Your weight program seems sound, you need the higher reps to put on some muscle, but you need to do some back movements, pull ups, lat pull downs, rows, etc as the back is very important in sprinting, just look at the backs of elite sprinter!!!
General strenth…
Squat:
3*10 @ (60,60,60)kg
The bar was going to fall on me :eek: ,Thank god there were two things holded it at the last seconds
THANK GOD REALLY. 
Bench:
3*10 @ (35,35,35)kg
Straight Legged Deadlift :
3*10 @ (50,60,60)kg
Military press:
3*10 @ (20,20,20)kg
Barbell reverse curl:
3*10 @ (20,20,20)kg
Wide grip pull down:
3*10@ (80,90,100)lbs
Back hyper extension:
3*20
situps:
3*20
I did a two lap warmup before,and some drills,and streched.
And finally i timed my 100 to see how it’s going …
It was that stupid 12.7 again…Thats because am lifting and i dont run, I will start my habitual sprinting because that really helps…But ofcourse thank god am alive and moving
Habitual sprinting? What the hell is that haha. Heres a basic structure of what workouts should look like for you, it’s only one week but it will help.
Day 1-Strength and acc
Sprints up to 40m
Strength training
Day 2-Extensive Tempo and GPP Circuits
Tempo runs up to 2000m
GPP circuits between sets could be things like push ups, burpees, and ab exercises. Ie you would finish a set of tempo run, then immediately do this circuit, then you would get your 5 min rest.
Day 3-Speed Endurance(since you lack speed, I would recomend split runs with walk back recoveries)
1-2xtotal 200-250m per run(so that means like sprint 50m, walk to start, sprint 50m, walk to start, etc until you reach 200-250m, then take the very extended rest period between the sets)
Strength Work
Day 4-Repeat day 2
Day 5-Max V and Strength
You do not have the acc. to do max V yet, but don’t worry, thats the purpose of this strength and acc. stage. Here you would do well to basically do an acc. day much like the one you did on monday, but instead of stopping at 20 or 30m, try and maintain the speed you have reached by 20 or 30m and run relaxed and smoothly at that speed for another 20 or 30m.
Strength work
Day 6-Lighter Day 2
Tempo w/ GPP circuits between sets except today you may want to do your push ups to failure, since you have the next day off.
Day 7-Off
There you have it. This is what your GPP phase should look like. Acc. should be kept short(30 t0 40m) and hills should be included in order to get the appropriate drive like an acc. You are not strong nor fast enough to keep in this without leaning over. And remember, tempo is a form of recovery, it is supposed to be light intensity. And I would keep with weights as you have been doing until you have gained some more muscle, at which time you may be able to start doing max strength.
Thank you very much numba
I will try what you said the next month(after two weeks)…
Habitual sprinting…
ok I used to sprint whenever i have time and space(when I go to the gym,school,friends house…)for short distences at full speed ,that makes the sprinting a habit for my legs and helped me alot, thats how i went from 13.xx to 11.9.but now i went back to 12.7 but my speed will come back…
Today was great.
I did 2 lap warmup,some accelerations,jumps and strech…
Than i timed my 100 …my start was slow but my finish was strong i did it in 12.43 improving from 12.79 cool 
My speed is coming back, and I still belive I can do 11.5 with my last speed, and I will do it before the end of this month for sure,I just need to get my technique back again. May god help me…
I will buy some ice cream for my self …good job!
And hey numba your programme is great and kinda hard ! I like it,but is it ok to do it on my gpp,If so than i will start it the next week.
Thank you very much
PS:You are not waisting your time with me numba!I will mention your name on T.V
u dont have to do the trainning on mackenize’s web site the program is put just for a sample u have to organise ur self start to increase u general fitness and endurance then the specific fitness and endurance also u have to to sum polymetrics and circuit training
There is a very thin line between confidence and bein cocky. It’s a general structure, basically a high intensity day followed by a low on and so on to allow recovery. This habitual sprinting is a bad idea, so why not start off fresh and in a proper way. The more specific parts I put in are for what I would consider a GPP phase until you feel you are at the level of fitness/bodyweight that you want to be at.
Thanks,but was this necessary ?
Few questions…
1-Day 1-Strength and acc
Sprints up to 40m??
How many sets and reps and recovery should that be ?
2-Tempo runs up to 2000m?
Should I run 100s or 200s? and at what pace or effort ?
3-What the hell is burpees 
Thank you very much
General strenth…
Warmup(800m jog , Strech)
Squat:
3*10 @ (60,60,60)kg
Bench:
3*10 @ (40,40,40)kg
Straight Legged Deadlift :
3*10 @ (60,60,60)kg
Military press:
3*10 @ (20,20,17)kg —This is really hard one—
Barbell reverse curl:
3*10 @ (20,22,22)kg
Back hyper extension:
3*20
situps:
3*20
Cool Down ( 800m jog )
This was a nice day… :rolleyes:
Today was great but not perfect!
I did two laps warmup and streched…
And than timed my 100m it was like this:
12.10
12.18
coooooooooooool so my speed is coming back!
I will lift tomoz and than on 9-12-2004 I will time my 100…
I know it will be sub 11.9
After I get that time I will relax and start the real work
Well…
#1- 3-5x40m w/4-5 minutes recovery between each… emphasis on mechanics and relaxation (the two are almost one and the same so keep that in mind)
#2-Never done a sprinter tempo workout in my life… well, I have Just don’t remember it 
#3- Burpees are the evilist… most satanic… calisthenic bodyweight excersise known to man.
From a frog position (knees completely bent and feet under you with ankles just about touching your butt) you jump straight up extending your hands and arms into the air, you then land frog-style (not all the way, but close to starting)Put your hands on the ground and kick your feet out behind you like you’re going to do a pushup. then pop your feet underneath you again back into you original frog position and jump straight up.
you asked:
“-Tempo runs up to 2000m?
Should I run 100s or 200s? and at what pace or effort ?”
In tempo;Do not go faster than 70-75% - tempo is for aerobic endurance, and phosphate production and capillary benefit. It is also considered part of recovery from the previous day doing speed/strength.
work on grass if you can.
If you go faster than 75% you will be hurting your top speed conditioning, so stay in tempo range.
sounds pretty good; I like the way you are feeling your way into it. You are obviously willing to do the work.
take the advice you’re getting about alternating cns work (speed, strength) with recovery work (endurance, aerobic). If you work a good program, you will get best results.
When does your season start?
Are you training with a team and coach?
Thank you very much palmtag and thank you very much joesdad .
Thank you for the explanaition,I am learning alot from you guys…
When does your season start?
Are you training with a team and coach?
Well i think I started allready,I want to compete on june…
I am training alone ,My coach is you guys and my self
Thanks.
Ahmed.
General strenth…
Warmup(800m jog , Strech)
Squat:
3*10 @ (60,60,60)kg
Bench:
3*10 @ (40,40,40)kg
Straight Legged Deadlift :
3*10 @ (60,60,60)kg
Military press:
3*10 @ (20,20,20)kg
Barbell reverse curl:
3*10 @ (20,22,22)kg
Wide grip pull down:
3*10@ (80,90,90)lbs
Back hyper extension:
3*20
situps:
3*20
I did some plyo too(Barrier Lateral Jumps,Long Jumps)
Cool Down ( 800m jog )
It was raining!(ok It rains in saudi arabia too)
A canadian guy who were in saudi arabia,When he went back to canada,they asked him about saudia and if they have four seasons…He said they have two seasons Summer and hell ! :eek:
LOL
Strength and Acceleration
Warmup(800m jog , Strech)
Sprinting 30m from a standing start,I did 5 sprints with 4 min recovery,all of them was like 4.6 - 4.3 sec.I have to go sub 4 i think but I need more strenth .
Strength training
Squat:
3*10 @ (40,50,55)kg actually I was not doing them to parallel but this time I did,thats why went back to 55kg.
Bench:
3*10 @ (40,40,40)kg
Straight Legged Deadlift :
3*10 @ (60,60,60)kg
Military press:
3*10 @ (20,20,20)kg I still find it the hardest one…
Barbell reverse curl:
3*10 @ (22,22,22)kg
Wide grip pull down:
3*10@ (90,100,110)lbs
Back hyper extension:
3*20
situps:
3*20
Extensive Tempo and GPP Circuits
First I did 100m after that i did 30 pushups,30 situps,10 burpees,I did this 4 times than I found it is hard …
So I did 2*100 walk back recoery than I did 30 pushups,30 situps,10 burpees.
Than I did 6*100 with walk back recovery than did 30 pushups,30 situps,10 burpees.
So in the end I did:
26100 with walk back recovery(1200m)
180 pushups
180 situps
60 burpees
It was so hard…