Indoor season is about to end, and we are looking up to outdoor with inspiration. For both of us this is the second year of outdoor and the first year of indoor. Our coaches are all long distance runner and dont know much about sprinting, so they will allow us to design and do our own sprint workouts in outdoor. However i dont know exactly what i’d doing so i am here asking for help from more experienced people.
first of all, our stats:
Me: age 18 My friend/teammate - age 17
height - 6’0 height - 6’2
weight - 175 weight - 165
max bench - 300 max bench - 205
max squat - around 350 max squat - around 350(like me)
max cleans - 260 max cleans - 2
100m - 11.89 FAT last year outdoor 200 - 25 flat FAT(last year)
200m - 25 flat FAT last year oudoor 400 - 53.6 FAT this year indoor
long jump - 20’2.5 - this year indoor triple jump - 42’6.5 this year
55m - 6.85 - this year indoor 300 - 39.18 FAT
300 - 40.34 FAT (very bad, i know)
As you can see i am pretty strong but i lack speed endurance. My friend has much more endurance but his top speed and acceleration arent too good.
this year I am focusing on 100, 200 and LJ. My friend is doing 200, 400 and TJ
I was thinking about doing the same pure speed workouts but different speed endurance sessions ( for ex. i would start off with 2X3X300 at 80% effort and gradually move down to 2x300 at 95+% before competition. As for my friend, i’d thought he would start off with 3x500 at 80% and first move down to 400’s and then 300’s at higher percentage effort before the competition.) Does that seem like the right idea?
Also, what about tempo sessions - should they be the same for both of us, or should mine be shorter?
Will 1 day of plyometrics be enough per week?
And after the competition starts, what should our workouts look like? Training begins in ealy March, the first meet in on April 15th, and peaking should occur around mid May.
Here is a weekly outline of workouts before the competiton:
Day1 - starts, speed, lower body weights
day2 - Tempo
day3 - speed endurance
day4 - Tempo, upper body weights
day5 - starts, speed, plyos, lower body weights
day6 - jog, long jump / triple jump technique, upper body weights
well this is my story. I’d appreciate all suggestions and opinions. Thanks.