Anyone tried this program? I just completed a short 3 week cycle and saw great gains in my 30m times and Vertical Jump. The standing vertical jump test increased by 3inches.
Monday/Thursday: CAD+speed work (200-300m)
Tuesday/Friday: Low intensity tempo and circuits
It was for non track athletes, so speed work consisted of something like
Sled
Accels
EFEs
Med Ball Throws
Spread out over two days, not all on one day. One day we asc, the other day was desc. I randomly chose their days based on what athletes were training that day to make lifting groups comparable.