To be honest, I really have to force myself to do tempo runs. I know I need them in my training and that fact that they kill me, even at a relatively slow pace, is proof that my lazy ass needs it. (And it doesn’t help me at all knowing that John Smith’s sprinters never do tempo runs but instead practice starts between speed days) I’d asked Ato about tempo runs a few months back and he said the never do any tempo. Maybe I’ll throw that question out there for Charlie in another forum since he probably knows Coach Smith’s philosophy. I suppose even though 10-20 meter starts are CNS related, the short dash has a relatively low overall CNS impact. Anyway, this is what I typically do:
Warm up-
Instead of just running 4 laps (BORING!), I jog 12 100’s on the football field while tossing the MedBall.
stretch
I don’t do any high knee drill- should I?
Tempo runs ( I do one of two types)
10x 100 meters- push ups/sit ups
or
100+100+100
200+200+200
200+200+100
Abs w/ medball
Weights:
Upper body Circuit= do whatever I want really.
I do like large shoulders so that’s the one area I will do more sets and exercises than I probably should.
Shoulders: (Try-set) each exercise done immediately after each other- no rest.
Bent over laterals (rear delts)
Side Lateral (side delts)
Standing Military press (front delts)
3 sets each; 10 reps- rest 2 minutes btwn sets.
Dumbbell weight for the two laterals- 35 lbs
Barbell weight for the press- 115- 135 lbs
Shrugs- 1x15 reps- 225 lbs
Weighted Dips: all the way down- armpit even with bar
2x 10 reps- 135 lbs
Close grip bench press (hand position just inside shoulders)
1x10 reps 205
Barbell curls:
1x10 reps- 80 pound bar