Starting blocks , short speed running 20 to 40 metres, 8 to 12 series. Then after heavy weights trainning and massage therapy.
Technical training session
exercise on hurdle
exercise with the medecine ball
Focus on the smaller muscles.
Speed endurance running ( 90 to 150 metres ) and heavy weights.
Regeneration day. A lot of technique, stretching , boundir on grass.
Power speed running ( 30 to 40 metres) and heavy weights.
3 x 150 metres with 3 minutes rests in between or 1 x 250 metres 1x200 metres 1x150 metres or 3 x 60 metres 3 times