Thanks.
Basically S-L program.
Accel development 2-3 x per week from week one of season. Very short stuff early on.
low intense bounding during prep 1 moving onto endurance bounding through prep 2 and prep 3 then onto speed type bounding during competition phase.
Short approach LJ work 1x per week. Starting off with say 10 strides and moving upto 16 strides in training.
Full approach runway work after prep 1. Always done with full take offs but never full jumps in training.
Box jumps after prep 1. Two foot for 6 weeks then moving onto one foot box jumps for distance.
Top end speed work after prep 2. With fly sprints and sprint float sprints. Runway work as well.
Weights - 2-3 times per week. Cleans, squats, step ups, bench. Always a mixture between max strength and power. Weight training is undulating and not block.
Med ball throws 2x per week. After all weights are finished for the day.
Between 8-10 units of training per week. Usually one full day off including various mornings etc…
Also, through prep 1,2,3 I do lots of small circuits things just to keep general strength and fitness up.
Oh, i forget tempo work. Once a week. this moves from Ext to Ints to Speed end.