Critiques/Suggestions For Season Plan

Expert Discussion Strength Training
1

Monday/Wednesday - Cleans,Squats, RDL’s, Core
Bench, Rows,Chins, Arms (curls/tris)

Sept________4 weeks - Hypertrophy (3-4x6-12 reps,60s rest,70-85%)
Oct-Nov_____8 weeks - Max Strength(3-4x2-6 reps,3-7min rest,85-95%)
Dec_________4 weeks - Power-Speed (3-4x2-6 reps,3-7min rest,75-85%)
Jan-Feb_____6 weeks - Max Strength/ revisiting Power-Speed by-weekly, ballistic reps
Feb_________2 weeks - Maintenance (conference champs @ the beginning of Mar)
——————depending on season results the following may change/ may drop weights all-together————
Mar 4 weeks - Max Strength/ revisiting Power-Speed by-weekly, ballistic reps OR 2 weeks Hypertrophy
Apr ??? OR 6 weeks Max Strength/ revisiting Power-Speed by-weekly, ballistic reps
May 2 weeks - maintenance—> completely drop out weights

this is my plan for the season, 100-400m sprinters. Any advice or critique would be greatly appreciated.

2

Weights are supplementary. What are you doing on the TRACK?

3

gpp looks like this

Week 1-4
sun-long run (15-20mins)
mon-Acc Dev + body weights ( http://www.trainforstrength.com/workout1.shtml )
tues-600,500,400,300,200 @ 65%-EXT Temp
weds-body weights
thurs——-Rest——
fri-3x200,2x200 in 26.0—>24.5 Int Temp (10 mins btwn sets)
sat——Rest———

Week 5&6
sun-4xLong Hill Str/ ExtTemp
mon-GS circuit +10-15min GS/Long Run( or acc dev?)
tues-600,500,400,300,200 @ 75% EXT Temp
weds-GS circuit GS
thurs-4x5mins run with 3mins rest EXT Temp
fri-3x200,2x200 in 25.5—>24.5 Int Temp
sat——-Rest———

Mon and Weds would become gym days after going back to school, but after that time the training would be Long-Short and all Ext Tempo Mon-Thurs with a XC meet on Sunday.