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
Monday 16th April
2 lap slow jog
15mins warm-up drills
10 sets of various stretches/drills over 6 hurdles
4 sets of 4x50m sprints @ 95%
30 seconds to complete a run and be ready for the next one, 8 minutes between sets
Just had my first outdoor competition of the year, a Division 1 SAL match for Radley AC.
[FONT=Arial, Verdana]10.9 in the 100m with what I thought was a bad start, as I seemed to stumble on my first foot strike out of the blocks, but it equals my PB and is by far the fastest opening run I’ve had to date.[/FONT]
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[FONT=Arial, Verdana]21.7 in the 200m, although I was screwed over by the time keepers on that one. I was timed at 21.47 which should have been rounded up to 21.5, but the goldfish of a timekeeper managed to forget my time, but then remembered there was a 7 in it, so wrote down 21.7! Bloody useless. I would have made a complaint but it was hand timed so it doesn’t really count for much on the Power of 10, but I know for my own reference that it was 21.5 really so I still know where I’m at after my WWT which is the main thing. And again, by far the quickest opening 200m I’ve ever had.[/FONT]
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[FONT=Arial, Verdana]We then ran 42.5 in the 4x100 which was only 0.3 off the division and club record, not bad considering that was the first time the 4 of us had ever run in a relay together.[/FONT]
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[FONT=Arial, Verdana]And to finish off the day, we won the match overall too! So it’s looking like it could be a very good season ahead![/FONT]
Nice openers!
Manual start + finish, or auto-start + manual finish?
Thanks
Manual at both ends as far as I know. The final 2 matches are at our home track which will have electronic timing/photo finish though which is good.
Yup. Sort of like your 21.5 vs. 21.7 event, I’ve seen officials at a small local meet simply make up times because the times for 1-2-3-4 didn’t match the finishing order in a close 100m…
Are u using the 4x50 as spec end?
It’s not uncommon to see a closely finished race be put down as 11.0, 11.1, 11.2, 11.3. When you know full well they have only done that to separate the places.
I’ve got to the point where I just ignore manual times now, they are okay as a guideline but I’d never use them on anything official.
You made a comment about seeming to stumble out the blocks … And I watched your video of your sled runs several times… You look very good and strong but I noticed your arms are too far back and not helping you the way they need to.
If you stumble ever out of the blocks it can be because your have more power than you are able to convert at this time … this is good news.
So now I want to understand a bit more about your arms?
We spent a great deal of time doing arm drills , I did a ton of arm pulls, and I started paying a lot more attention to using my arms in the drills. I don’t know exactly what to tell you do but I see for sure that when you are able to get your arms ( which appear very long which is great physiologically speaking) out in front of you more so you will be able to utilize the strength and power attributes you have already developed.
Have you done many hills? Hills can be very helpful in developing the arm action because you can feel the arm action in a more pronounced way.