I stopped training in august i took a long chilling and fun time out doing cycling and swimming it really helped me alot .i started training at the beging of september i did 3 sessions a week of long runs and core strength training then i was busy applying for university then after settled at university i found that i am the only track and field athelete and the there is only a soccer field but the university guy who is the head of the sports activities told me that he will hook me up to train in a near buy club which is ok, when i travel home i do some sessions to keep me going and here i do only the gym sessions.
last thursday i did
tempo
200+100+100+100
100+200+100+100
100+100+200+100
100+100+100+200
rest 90 secs between reps and 5 min between sets
it was a nice fast tempo session
October
Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 200+100+100+100100+200+100+100100+100+200+100100+100+100+200 60-70% 90 sec 5 min
Sunday Speed 510320150 6 min4 min
Monday Tempo (200+100+100+200+200)3 run 1 jog the other 60-70% 5 min
Tuesday Speed (310)2420260 20 meter H&R 2 min2 min 5 min5 min
Wednesday Tempo 3*(3150) 60-70% 60 sec 4min
Thursday Speed (310)24302*60 20 meter H&R 2 min2 min 5 min5 min
Friday Rest
Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 100+100+100+200 100+100+200+100 100+200+100+100200+100+100+100 60-70% 90 sec 5 min
Sunday Speed 510320150 6 min4 min
Monday Tempo 100+200+100100+200+100100+200+100100+200+100 60-70% 60 sec 4 min
Tuesday Speed (310)2420260 20 meter H&R 2 min2 min 5 min5 min
Wednesday Tempo 3(3150) 60-70% 90 sec 5min
Thursday Speed (310)24302*60 20 meter H&R 2 min2 min 5 min5 min
Friday Rest
Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 200+100+100+100100+200+100+100100+100+200+100100+100+100+200 60-70% 90 sec 5 min
Sunday Speed 510320150 6 min4 min
Monday Tempo (200+100+100+200+200)3 run 1 jog the other 60-70% 5 min
Tuesday Speed (310)2420260 20 meter H&R 2 min2 min 5 min5 min
Wednesday Tempo 3*(3150) 60-70% 60 sec 4min
Thursday Speed (310)24302*60 20 meter H&R 2 min2 min 5 min5 min
Friday Rest
Week 4 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 100+100+100+200 100+100+200+100 100+200+100+100200+100+100+100 60-70% 90 sec 5 min
Sunday Speed 510320150 6 min4 min
Monday Tempo (200+100+100+200+200)3 run 1 jog the other 60-70% 5 min
Tuesday Speed (310)2420260 20 meter H&R 2 min2 min 5 min5 min
Wednesday Tempo (200+100+100+200+200)3 run 1 jog the other 60-70% 5 min
Thursday Speed (310)24302*60 20 meter H&R 2 min2 min 5 min5 min
Friday Rest
November
Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 100+100+100+200 100+100+200+100 100+200+100+100200+100+100+100 60-70% 90 sec 4 min
Sunday Speed 510320150 6 min4 min
Monday Tempo (200+100+100+200+200)3 run 1 jog the other 60-70% 5 min
Tuesday Speed (310)2420260 20 meter H&R 2 min2 min 5 min5 min
Wednesday Tempo 3*(3150) 60-70% 60 sec 4min
Thursday Speed (310)24302*60 20 meter H&R 2 min2 min 5 min5 min
Friday Rest
Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 100+100+100+200 100+100+200+100 100+200+100+100200+100+100+100 60-70% 90 sec 4 min
Sunday Speed 510320150 6 min4 min
Monday Tempo (200+100+100+200+200)3 run 1 jog the other 60-70% 5 min
Tuesday Speed (310)2420260 20 meter H&R 2 min2 min 5 min5 min
Wednesday Tempo 3*(3150) 60-70% 60 sec 4min
Thursday Speed (310)24302*60 20 meter H&R 2 min2 min 5 min5 min
Friday Rest
Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 200+100+100+100100+200+100+100100+100+200+100100+100+100+200 60-70% 90 sec 5 min
Sunday Speed 510320150 6 min4 min
Monday Tempo (200+100+100+200+200)3 run 1 jog the other 60-70% 5 min
Tuesday Speed (310)2420260 20 meter H&R 2 min2 min 5 min5 min
Wednesday Tempo 3*(3150) 60-70% 60 sec 4min
Thursday Speed (310)24302*60 20 meter H&R 2 min2 min 5 min5 min
Friday Rest
Week 4 morning (active recovery)
Day Develop Session Effort Recovery
Rep Set
Saturday Pool
Sunday
Monday Pool
Tuesday
Wednesday Pool
Thursday Pool
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo (200+100+100+200+200)3 run 1 jog the other 60-70% 5 min
Sunday
Monday Tempo (200+100+100+200+200)3 run 1 jog the other 60-70% 5 min
Tuesday
Wednesday Tempo 3(3150) 60-70% 60 sec 4min
Thursday
Friday Rest
Good to see you back in training, i like the title. Revenge, proven a point us sprinters should always be out for that. Theres always something to prove, and something to beat.
Everythings gonna be alright!
Thanks MR Shumon Cool
I just wanna prove the others wrong and that i am on of the top sprinters in my age at this country and what happened to me last nationals in the 100 meters was just BAD luck
bytheway i am a fan of MO
Yeah i know your a fan of Maurice Greene man. What happened to you at your nationals, and what age group do you run in.
Keep it up
thanks
juvenile but this year i am junior
i reached the 100 meters semi’s i foud that they put the top 5 sprinters in the same semi heat and left in the other heat only one strong one so i ran like shit very fast i just popped up like kim collins did in the last olymoic 100 meters final i came 5th so i didnt qualify i ran 11.07 FAT
and found my self not in the final and others who ran 11.6s were in
so on the 200 meters i made it to the final and came fifth but after i lost the chance to win a medal in the 100 and what makes me angry is this semifinal times were better than the final
December
Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 200+100+100+100100+200+100+100100+100+200+100100+100+100+200 60-70% 90 sec 4 min
Sunday Speed 510320150 6 min4 min
Monday Tempo (200+100+100+200+200)3 run 1 jog the other 60-70% 5 min
Tuesday Speed (310)2420260 20 meter H&R 2 min2 min 5 min5 min
Wednesday Tempo 3*(3150) 60-70% 60 sec 4min
Thursday Speed endurance 100+80+100 9095% 5 min
Friday Rest
Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 200+100+100+100100+200+100+100100+100+200+100100+100+100+200 60-70% 90 sec 4 min
Sunday Speed 510320150 6 min4 min
Monday Tempo 100+200+100100+200+100100+200+100100+200+100 60-70% 60 sec 4 min
Tuesday Speed (310)2420260 20 meter H&R 2 min2 min 5 min5 min
Wednesday Tempo 3(3150) 60-70% 60 sec 4min
Thursday Speed endurance 100+80+100 9095% 5 min
Friday Rest
Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 200+100+100+100100+200+100+100100+100+200+100100+100+100+200 60-70% 90 sec 4 min
Sunday Speed 510320150 6 min4 min
Monday Tempo 3(3150) 60-70% 60 sec 4min
Tuesday Speed (310)24202*60 20 meter H&R 2 min2 min 5 min5 min
Wednesday Tempo (200+100+100+200+200)3 run 1 jog the other 60-70% 4 min
Thursday Speed endurance 120+80+120 9095% 5 min
Friday Rest
Week 4 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Pool
Sunday Coordination Pliometrics
Monday Pool
Tuesday Coordination Pliometrics
Wednesday Pool
Thursday Pool
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo (200+100+100+200+200)3 run 1 jog the other 60-70% 4 min
Sunday 510320150 6 min4 min
Monday Tempo (200+100+100+200+200)3 run 1 jog the other 60-70% 4 min
Tuesday (310)24202*60 20 meter H&R 2 min2 min 5 min5 min
Wednesday Tempo (200+100+100+200+200)*3 run 1 jog the other 60-70% 4 min
Thursday
Friday Rest
January
Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 100+200+100100+200+100100+200+100100+200+100 60-70% 60 sec 4 min
Sunday Speed endurance 80+50+80+50 90-95% 3 min
Monday Tempo 100+200+100100+200+100100+200+100100+200+100 60-70% 60 sec 4 min
Tuesday Speed (310)2420260 20 meter H&R 2 min2 min 5 min5 min
Wednesday Tempo 3*(3*150) 60-70% 60 sec 4min
Thursday Special endurance 120+80+120120+80+120 60 sec 18 min
Friday Rest
Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 100+100+100+200 100+100+200+100 100+200+100+100200+100+100+100 60-70% 90 sec 5 min
Sunday Speed (310)2420260 20 meter H&R 2 min2 min 5 min5 min
Monday Tempo 100+200+100100+200+100100+200+100100+200+100 60-70% 60 sec 4 min
Tuesday Speed 510320150 6 min4 min
Wednesday Tempo 3(3*150) 60-70% 60 sec 4min
Thursday Special endurance 250200180 90-95% 10 min
Friday Rest
Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo (200+100+100+200+200)3 run 1 jog the other 60-70% 5 min
Sunday Speed endurance 80+50+80+50 90-95% 3 min
Monday Tempo (200+100+100+200+200)3 run 1 jog the other 60-70% 5 min
Tuesday Speed (310)2420260 20 meter H&R 2 min2 min 5 min5 min
Wednesday Tempo 3*(3*150) 60-70% 60 sec 4min
Thursday Special endurance 120+80+120120+80+120 60 sec 18 min
Friday Rest
Week 4 morning (active recovery)
Day Develop Session Effort Recovery
Rep Set
Saturday Pool
Sunday
Monday Pool
Tuesday
Wednesday Pool
Thursday Pool
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo (200+100+100+200+200)3 run 1 jog the other 60-70% 5 min
Sunday
Monday Tempo (200+100+100+200+200)3 run 1 jog the other 60-70% 5 min
Tuesday
Wednesday Tempo 3(3150) 60-70% 60 sec 4min
Thursday
Friday Rest
February
Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 100+200+100100+200+100100+200+100100+200+100 60-70% 60 sec 4 min
Sunday Speed endurance 12080120 90-95% 5 min
Monday Tempo 100+200+100100+200+100100+200+100100+200+100 60-70% 60 sec 4 min
Tuesday Speed (310)2420260 20 meter H&R 2 min2 min 5 min5 min
Wednesday Tempo 3*(3*150) 60-70% 60 sec 4min
Thursday Special endurance 120+80+120120+80+120 90-95% 60 sec 18 min
Friday Rest
Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 100+100+100+200 100+100+200+100 100+200+100+100200+100+100+100 60-70% 90 sec 5 min
Sunday Speed (310)2420260 20 meter H&R 2 min2 min 5 min5 min
Monday Tempo 100+200+100100+200+100100+200+100100+200+100 60-70% 60 sec 4 min
Tuesday Speed 510320150 6 min4 min
Wednesday Tempo 3(3*150) 60-70% 60 sec 4min
Thursday Special endurance 250200180 90-95% 10 min
Friday Rest
Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo (200+100+100+200+200)3 run 1 jog the other 60-70% 5 min
Sunday Speed endurance 12080120 90-95% 5 min
Monday Tempo (200+100+100+200+200)3 run 1 jog the other 60-70% 5 min
Tuesday Speed (310)2420260 20 meter H&R 2 min2 min 5 min5 min
Wednesday Tempo 3*(3*150) 60-70% 60 sec 4min
Thursday Special endurance 120+80+120120+80+120 60 sec 18 min
Friday Rest
Week 4 morning (active recovery)
Day Develop Session Effort Recovery
Rep Set
Saturday Pool
Sunday
Monday Pool
Tuesday
Wednesday Pool
Thursday Pool
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo (200+100+100+200+200)3 run 1 jog the other 60-70% 5 min
Sunday
Monday Tempo (200+100+100+200+200)3 run 1 jog the other 60-70% 5 min
Tuesday
Wednesday Tempo 3(3150) 60-70% 60 sec 4min
Thursday
Friday Rest
hey guys . the nationals are in april which means. hard work no playing .i got a friendly 80 meters on thursday at my club hope to do well
the 80 meters what a shitty messy race.i injured my hams wow tare out for 2 weeks then like a month of rehab and shit, the problem is i did a 2 days before a sprint session which was good compared to me not spriting for 3 weeks . the slam 80 meters with clumsy start cuz the stupid referee said go ‘no guns’ i came put late and tried to catch up boom 60 meters the stop sign injured
Now i am runniing tempo for almost 2 weeks my hams are fine but still not to sprint .i am doing well wit weights i am lifting my weights at 100 % no more 80 % shit i did 90 kg in bench press which i didnt do for almost 6 month . i feel great , i keep remmembering my self take it easy
you’ll all be surprised after i tell u that i am playing the nationals this wdnesday . anway after injury i started doing tempo and improving in it and i did weights and back to what i did when i was in form but not too many sprints and i think my fitness is better but my specific endurance need to be improved hope i do well as ia m playing 100 meters ad 4*100 meters relay running 2nd leg
i came 8th in the 100 just managed to go to the final anyway it was an easy chapionship if i ran my personal best i would came 2nd 11.07 but i ran 11.68 which is shit but no need to get mad since i didnt do speed endurance nor specific endurance , in the relay we made it to the final as the fastest team but in the final all things got fucked up we managed to come third thanks to our anchor leg