Dlive
Correct me if I’m wrong Puds are Kettlebells?
If yes I haven’t used them this year due to two factors - injury and time.
I don’t quite understand your one question. Tuesday speed and Wednesday Weights, what am I doing Wednesday?
I could just be stupid but, weights are tuesday and sprints wednesday?
Tim every think of doing your lifting a few hours after the sprinting?
Sorry DMA.
I did mean what was your weight routine on Tuesday and then on Thursday. Do you still feel fresh on Wednesday for your speed work? It just looked like you had 3 demanding days in a row. Could you switch Monday and Tuesday? Maybe make Monday’s throw session more technical (no full throws)? Just a thought. I believe we are talking the same language as puds and kettlebells. 
Do you still feel fresh on Wednesday for your speed work? It just looked like you had 3 demanding days in a row. Could you switch Monday and Tuesday? Maybe make Monday’s throw session more technical (no full throws)? Just a thought. I believe we are talking the same language as puds and kettlebells.
I see.
Weights
Tuesday - Clean & Jerk 2 x 4
Clean Pull 2 x 5
Split Squat 2 x 2 x 6
Jump Lunges 2 x 12
Barbell Swings in Corner 2 x 8
Reverse Back Extension 2 x 8
Thursday - Power Snatch 2 x 3
- Snatch Pull 2 x 5
- Back Squat (at 75%) 2 x 5
- Jump Squats 2 x 6
- Disc Swings 2 x 6
- Back Extension 2 x 10
Thursdays weights are easier than Tuesdays
I actually feel ok. Better than Tuesday. I thinif I was doing longer sprints >30m I would struggle.
During summer (now) my coach has throws on Sunday, Tuesday and Thursdays. So it is difficult to change Tuesdays session. I don’t throw Thursday due to coaching committments.
Perhaps I need to change Weights sessions around. ie Thursday to Tuesday.
Sorry for it being long winded reply.
Regards
Darren A
Well, you could switch that around and place the quicker lifting along with the throwing, but you are fresher in earlier in the week so Tuesday’s weights (as they are now) fit. As long as you are not feeling sluggish, then the set-up may be fine for you. I will continue to look at it and think. (Gotta have some caffiene!)
When doing Speedwork I try and stay under 270 m per session. Example:
Sample for week 1 (total SP 265)
Example for a cycle
Speedwork Total for week 1 500m (95%)
week 2 430m (100%)
week 3 350m (100%)
week 4 140m (100%)
(no plyos or lifting
conducted on wk4)
Rebound 7-10days
Start of next training cycle. I believe done this way it always a performance free athlete to stay fresh during a whole 4 week cycle while recieving the proper recovery to maintain a consistent level of performance in practice.
Any comments…
What about performing the plyos and fewer med ball throws after warm-up, before the starts? To help get ready. How much time are you taking in between the 20’s and 40’s?
Thanks dlive11. The reasoning for weightts as they are so I can feel better for comp.
Timothy - if I’m reading it right your doing 36 contacts for plyos, including 12 high hurdles. Dlive suggested doing this before speed workout - good point. I tend to do a light plyo workout as part of warmup. 20 ankle jumps or similar.
Example for a cycle
Speedwork Total for week 1 500m (95%)
week 2 430m (100%)
week 3 350m (100%)
week 4 140m (100%)
(no plyos or lifting
conducted on wk4)
Your 4 week cycle is dropping volume, how and why?
It looks okay to me. I would like to see the sprinters from Tassie do a proper speed session.
Regards
Darren Alomes
To stay fresh. Only one speedwork session is conducted on monday week 4 which invovles a few starts over 10m-20m, falling starts and cones. Tempo on tuesday. And warmup wed then the rest of the week is off. Its the only way I can achieve the rebound effect I need to start the next cycle and still be fresh.
Dlive I have never tried this before speedwork how has it worked for you. I am talking about 4 minutes inbetween 40m. And 90seconds to 2 minutes inbetween 10ms. Rest between 20s and 40s is about 3-5minutes.
Timothy,
I like having my athletes do some light plyo’s or medicine ball throws prior starts (speed work) to get the CNS prepared and a get a bit more dynamic movements in. We only do a few. You should not feel fatigued, just stimulated. About the time in between the speed intervals. It wouldnt hurt to get a bit more rest. I know the old standard is 1 minute for each 10m travelled, but you can extend this. Also take a much longer break in between the sets.
Was wondering the amount of speedwork per week week each forum member did? How they periodizied it? And what they counted as speedwork? Nothing in depth just the total amount per week. Thankyou. I might run a poll on this one later.
dr.sprint