Hi sprinters,
i´m 26y/o train GPP since may 2003,
bellow, my first week train 2004 season,
Monday: 3x400m ( under 1m15s )
PB to 400m: 1m05s Tuesday: 4x300m ( under 55s )
PB to 300m: 49.15s
Weights lowerbody ( 5 sets of 8/5/3 reps to quads + 6 sets of 8/5/3 to hamstring )
Wednesday - Recovery day ( stretch and walk )
Weights uperbody ( 5 sets of 30s running move with 7lb weight hands + 5 sets of 8/5/3 reps bench press + 5 sets of 8 reps in a Fixed bar ) Thursday: 3x100m ( under 14s ) + 3x200m ( under 30s )
PB to 200m: 28.19s
PB to 100m: 12.40s Friday: 4x100m ( under 14s ) Saturday: Plyos and weight uperbody ( bench press, inclined bench, fixed bar…)
Sunday: Recovery day ( stretch and walk )
Here is my 2nd week of training
variation from 1st week:
less tempo exercises and more speed endurance;
- Monday:
4x300m under 52s ( PB to 300m 48.41s )
- Tuesday:
Morning: 5x200m under 32s ( PB to 300m 27.75s )
Evening: Leg Curl ( 3sets of 8/7/6 reps Dorsiflexion + 3sets of 8/7/6 reps plantar )
-Wednesday:
Weight Uperbody:
5 sets of 80 reps with 7lb weigh each on hands
5 sets of 15 reps bench press with my weigh on bars
5 sets of 10 reps in a fixed bar ( pull chest / pull back )
- Thursday:
8x110m under 16s ( PB to 110m 14.53s )
- Friday
8 x 80m under 12s ( 2 sets of 4 each ) ( PB to 80m 10.75s )
- Saturday
Morning: Plyos ( 3 types of jumps 4 sets of 8 reps each )
Evening: Weight Uperbody
3 exs for chest about = 8 sets of 8/7/6 reps
2 exs for shoulders = 4 sets of 12/10/8 reps
3 exs for back = 9 sets of 10/9/8 reps
1 ex for biceps = 4 sets of 10 reps
1 ex for triceps = 4 sets of 10 reps