Edit
-Deleted-
OK I will comment
wth… thats a cr=p load of volume and none specific.
your progress may actually have been from simply training a heavy load as relatively young.
Have you been given your training plan for this year?
Run over clifftops and back up the next day.
Wow
your volume is massive for april!
Not that my programme is great but this is the one planned for my group this year
Saturday 16th March
1 lap warm-up jog
30 minutes of drills and stretching
2 x 30m tyre pulls at 85-95%
6 x 60m @ 100% into wind, 2 minute recovery (concentrating on keeping feet low)
6 minute rest
3 x 100m @ 100% with wind, 4 minute recovery (focusing on top end form & knee lift)
Heh, I was only surprised that someone with 21.39 fitness and speed over 200m didn’t have a PB in the 60 below 7.02, that’s all.
I could probably have gone under 7 if I’d gone to another competition, almost every single 60m I’ve done so far this season has been a PB. I didn’t want to do too much though as I was only planning on doing a couple of competitions just as practice before the 200m at the UK Champs.
Had a bit of spare time on my hands so I plotted all my PBs for each year on a graph, then added a trendline to see where it thinks I should end up by 2014 at my current rate of progression…
Tuesday 19th March
30 minutes drills and stretching, dynamic exercises like lunges and chest jumps etc.
300m @ 80% 3 minute rest, 300m @ 85%
5 minute rest
200m @ 95%, 3 minute rest, 200m @ 100%, 3 minute rest, 150m @ 100%
Hey David, just remember that the rate of progression its not something linear. You’ve got to consider many factors, and the main one is that the closer you are to your maximum performance capacity the slower you progress.
Thursday 21st March
1 hour general fitness circuit, mostly bodyweight and med ball exercises
1 x 75m @ 80%, 3 x 75m at 100%
3 minutes between runs
To genke, I know the rate of progression will slow down toward the peak of performance, but there was no option for a line that looked accurate so I just used the linear one as a base line.
Got back from my warm weather training trip to Portugal last night, I tried to keep a note of all my session as best I could. Got about 15 written down which I will get posted up here shortly 
Welcome back! Interested to see how things went.
Monday 25th March (08:30)
5 min jog: clifftops
Core exercises:
· Arm walking on fence (1 post)
· Arm walking on fence (2 post)
· Reaction leg drops (front)
· Reaction leg drops (back)
· Parkour jumps over fence
· Suspended leg press-ups
2 x sprints up stairs
5 min jog: beach
3 min cool down in sea
Tuesday 26th March (07:30)
5 min jog: clifftops
3 mins stretching
30 mins mobility drills up slope
Stairs:
· Sprint up whole set
· 1 legged hop (alternate foot each flight)
· Side steps up 2 flights (1 left, 1 right)
· Timed up stairs: 19.5 (1 step each foot)
5 min jog: beach
3 min cool down in sea
Tuesday 26th March (11:00)
20 min warm up
Lunges, hopping, bunny hops etc.
1 legged hop test: 33m (12 jumps)
Diagonal runs on football pitch at 70% x 4
1 legged hop test: 33m (12 jumps)
1 lap jog: football pitch
20 mins sprint/hurdle drills
Reaction starts: cross legged, laying on front
Jump starts x 2
5 mins football
Wednesday 27th March (07:30)
5 min jog: clifftops
Exercises on stairs:
· Lunges up 3 steps
· Lunges up 3 steps (faster)
· 2 footed hops up 3 flights
· 2 x Side steps up 3 flights (1 left, 1 right)
· 2 x Sprint up whole set
· Exercises on sand:
· 4 sets side steps (turning every 4, 3, 2, 1)
· Fast feet (directional)
15 pressup suicides
5 min jog: beach
Wednesday 27th March (13:00)
1 lap jog on cross country track (1km)
Stability drills
Strength drills
Interval pyramid:
· (Sprint 50m, ease off 50m, sprint 50m etc.)
· 150m, 250m, 350m, 250m, 150m
5 mins stretching
Thursday 28th March (08:00)
5 min jog: clifftops
Sprint drills and resistance exercises
Stairs:
· 2 footed slalom jumps (1 step) 4 sets
· 2 footed slalom jumps (2 steps) 4 sets
· 1 footed slalom jumps (1 step) 4 sets
· 1 footed slalom jumps (2 steps) 4 sets
· Wheelbarrow up 2 sets (both legs held)
· Wheelbarrow up 2 sets (1 leg held)
· Wheelbarrow down 2 sets (both legs held)
· Arm walk up hand rail (1.5 sets)
Throwing exercises with rocks
5 min jog: beach
3 min cool down in sea
And for reference, these are the stairs…
Thursday 28th March (13:00)
20 mins core exercises and stretches
Cross country track:
· Interval runs - 1 min run, 1 min jog (5 runs)
· 2 minute rest
· Interval runs - 30s run, 30s jog (5 runs)
Thursday 28th March (18:00)
2 min warm up jog
Beach session:
· Explosive/resistance circuit
· Overhead medball throws
· Flexibility/stability exercises
· Short relay (3 x 20m)
· Bunny hop test (5 jumps)
5 mins stretching & cool down in sea
Friday 29th March (08:00)
5 min jog: clifftops
4 minutes stretching
Stairs:
· Sprint up whole set (frequency not speed)
· Squat jumps up 4 sets
· Side jumps down 4 sets (1 left, 1 right)
· Sprint up whole set (power)
15 mins flexibility drills
5 min jog: beach
Friday 29th March (14:00)
Gym session (Olympic bar): Reps 10, 8, 6, 4, 4
· Back Squats: 35kg, 45kg, 55kg
· Front squats: 25kg, 40kg, 55kg, 65kg
· Bent over rows: 40kg, 55kg, 59kg
· Dead lift: 45kg, 55kg, 85kg, 125kg, 145kg
· Bench press: 45kg, 55kg, 60kg, 70kg
Gym session (machines): 3x10
· Weighted lunges: 45kg, 55kg, 65kg
· Butterfly: 15kg, 16kg, 20kg
· Lat pull downs (front & back): 20kg, 30kg
· 10 dips between sets
· Lat pull downs (front): 40kg, 50kg, 50kg
· 10 leg raises between sets
· Lat pull downs (back): 40kg, 50kg
· 10 leg tucks between sets (8kg dumbbell between feet)
· Tricep curl (single): 10kg, 10kg, 15kg
· Leg press: 40kg, 80kg, 110kg
· Leg press (single): 50kg, 60kg, 60kg
· Bicep curls: 40kg, 40kg, 60kg
· Triceps curls: 30kg, 40kg
Saturday 30th March
Track session:
· 30 minute warmup and stretching
· 3 sets of strides @ 60-70%
· 1 x 30m @ 80%
· 1 x 30m @ 90%
· 3 x 30m @ 100%
· 1 x 200m @ 85%
Monday 1st April (14:00)
Track session:
· 2 lap warmup jog
· 4 sets of flexibility drills over hurdles
· 2 sets of Russian step over hurdles
· 70m stride to 60% on grass
· 50m stride to 80% on grass
· Acceleration run (50m @ 60%, 50m@ 70%)
· Acceleration run (50m @ 70%, 50m@ 80%)
· 150m Interval run (50m @ 60%, 50m jog)
· 250m Interval run (50m @ 70%, 50m jog)
· 350m Interval run (50m @ 80%, 50m jog)
· 300m @ 80%
· 150 @ 80%
· 5 x 30m starts @ 100%
Tuesday 3rd April (08:00)
Track session:
· 30 minute warmup and sprint drills
· 3 x 40m sprints w/weight sledge (15kg)
· 1 x 60m sprint w/weight sledge (15kg)
· 2 x 70m sprint w/weight sledge (10kg)
Thursday 4th April (08:00)
10 min walk: clifftops
20 mins of warmup drills and stretching
Stairs:
· Arm walking on fence (1 post)
· Arm walking with press-ups (2 posts)
· Reaction leg drops (30 seconds)
· Tricep dips (15 reps)
· Stairs session:
· Calf raises up 3 flights (each step)
· Lunges up whole set (3 steps)
· Arm walk up first 2 flights (left and right)
· Bouncing sprint up whole set
· Timed sprint up whole set (12.9s)
Walk back: clifftops
Friday 5th April (13:00)
20min warmup:
· Plyometric exercises
· Core exercises
· Jumps over hurdles
· Jumps into sandpit
Track session:
· 60m acceleration runs to 80%
· 6 x 30m block starts @ 100%
· 2 x 150m @ 100%
Friday 5th April (16:00)
Weight session:
Olympic style lifts warmup (just the bar)
Overhead (standing) press 10 front, 10 back
· Back Squat 3 x 10 (65kg, 85kg, 105kg)
· Dead lifts 10, 6, 4 (105kg, 145kg, 165kg)
How much rest between 150s?
Maybe around 10 minutes?
I was writing down the sessions after I’d got back to my room, and by then I was able to remember the session itself but not the rest periods unfortunately.
Also that is not a complete list of every session I did, as we got closer to the end I was getting a bit lazy writing the sessions down afterwards, so there are a few missing.
Thanks. Mostly I was wondering if it was a full (-ish) recovery.
Lazy with your diary!! Pfffft should be shot lol