Bodge Job - Advice appreciated

Expert Discussion Planning and Periodization
1

After being in hamstring rehab all summer, With luck - it looks like I’ve got a chance at 4 comps between 22nd August and 5th sept. I was wondering if the following seems ok considering my position and the desire to maybe get a 200m* the following week ( and not wanting to get injured again )

I’ve eased carefully back into faster work and have only had 8 speed sessions ( in the last 3 weeks ) and only moved up to 100% perceived effort on monday last ( I dread to think what the times are )

Anyway this is what I’d planned for the time up to the first comp - all areas are weak - top speed feels strongest area at present. I’ve only had 1 acceleration session* and 1 SE session ( tuesday just gone ) which was -
80m x 2
120m x 1

I’m introducing blockwork at a minimum as I’m prone to injury if I overdo it with em at first. I’m keeping volume low it’s all I can handle at present and I wanna stay fresh.

Day 1 - Emphasis ACC

2 x 30m HILL* flats
2 x 10m TRACK spikes
2 x 30m Blocks
2 x 60m @ 100%
2 x 10m power skips
1 x 6 step jumps

LPD 2 x 3 x 80kg ( 80% maintenance )
Good Mornings 5 x Light ( 30kg )

Day 2 - recovery - x-trainer / abs / drills / stretching

Day 3 - Emphasis SE

1 x 30m ACC @ 90%
2 x 30m Blocks V easy
1 x 120m @ 100% SS
1 x 180m* @ 100% SS
2 x 10m power skips
1 x 6 step jumps

Aux lifts - medium / light

Day 4 - recovery - x-trainer / abs / drills / stretching

Day 5 - Emphasis ACC

2 x 30m Hills*
2 x 60m Acc @ 100% Blocks
1 x 80m SS
2 x 10m power skips
1 x 6 step jumps

Bench 2 x 85kg ( 80% maintenance )
1 arm rows 5 x 25kg

Day 6 - recovery - x-trainer / abs / drills / stretching

Day 7 -

2 - 3 x 40m From blocks
1 x 60m 3 pt Start
No weights

8- recovery - x-trainer / abs / drills / stretching

9 - Competition

Obviously it’s not an ideal situation to be in and I’m making the best of it with no time - if anyone can run their eyes over this and see areas for improvement I’d be glad to hear.

PS - I’ve been light squating once a week - but there’s no room for a 2 day recovery from lower body weights - which is what I need at the moment. Hence Light GM’s.

Cheers

Pete

2

Looks OK except I’d go 95% on the day 1 60s- as long as you are comfortable throughout the period and and there are no tight spots.

3

Thanks Charlie - it’s day 1 today and I’m considering taking it off and doing tempo because of DOMS - I’m gonna warm up and see how I feel - but 95% sounds sensible if I do train today.

I’m also re-considering the 200m option because of the bend and the extra stress it puts on my right leg

4

Actually - had a re-think and have removed a speed-day and added 2 rest/recovery days - I’m not 100% confident about my hamstring and I’m quite tired as well after the last weeks events -

I think I need 2 be fresh for next week + a 2 day recovery from SE will be of benefit and should rule out DOMS - I have also decided 200m is out - too risky too soon - so -

Day 1 ( today ) - Emphasis - relax / recovery

EMS / Soak in bath / contrast / ice

Day 2 - Emphasis SE

1 x 30m ACC @ 90%
2 x 30m Blocks V easy
1 x 80m Blocks @ 95 - 100%
1 x 100m @ 100% SS
1 x 120m @ 100% SS
2 x 10m power skips
1 x 6 step jumps

LPD 2 x 3 x 80kg ( 80% maintenance )
Squats 2 x 3 x 50kg ( maybe )

Day 3 - Emphasis - relax / recovery / maybe gym tempo or possible massage

Day 4 - recovery - x-trainer / abs / drills / stretching

Day 5 - Emphasis ACC

2 x 30m Hills
2 x 30m Blocks
1 x 60m Acc @ 100% Blocks
1 x 80m Acc @ 100% Blocks
2 x 10m power skips
1 x 6 step jumps

Bench 2 x 85kg ( 80% maintenance )
1 arm rows 5 x 25kg

Day 6 - recovery - x-trainer / abs / drills / stretching

Day 7 - Comp-speed-prep

2 - 3 x 40m From blocks
1 x 60m 3 pt Start
No weights

8- recovery - x-trainer / abs / drills / stretching

9 - Competition

After this I’ll just keep things ticking over and work on problem areas for the next 3 meets - possibly more - there’s always a few late ones come up.

I’ll be on ZMA after each speed day or maybe every night + I ordered some powerdrive - fond memories of last year - this superjuice may be 50% placebo but it helps.

5

Excuse me but same Volume/Intensity/Frequency in every Microcycle of 4-8 weeks?