Trackdude, could you send me another email with a good contact email for you. I tried and was unsuccessful.
Thanks bro
trackdude, sweet. Iāll be looking forward to it.
James, I will work on finalizing my basic plan today. I will try to post something soon. Thanks.
Hereās a very generic example of something I would do in preparation for the meet. The weekly layout will probably vary depending on how well I can recover. Iām not sticking to it if I start getting overworked.
The last time I ran 11.1x, I remember doing heavy sprinting then trying to lift heavy and barely being able to squat 85% of my max. This was a trend that continued resulting in increasing fatigue.
week#1 5/23- max strength & GPP runs/hill work (have been doing gpp runs for the past few weeks)
tempo runs & charlieās GPP hill work
Mon- heavy legs, tempo
Tue- speed/hills, heavy arm lift
Wed- tempo or long jump work
Thur- rest
Fri- dynamic leg lift, tempo
Sat- speed/hills, dynamic arm lift
Sun- tempo
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week#3 6/6- start SPP & pure speed work (on track). focus on strength maintenance, olympic lifts, and lift/jump complexes
Mon- speed, heavy arm lift
Tue- heavy legs, tempo
Wed- rest
Thur- long jump work, dynamic leg lift complexes
Fri- dynamic arm lift
Sat- speed/hills
Sun- tempo
=================================================================================================
week#6 6/27- deload week
Mon- heavy legs, tempo
Tue- heavy arm lift, speed/hills
Wed- rest
Thur- dynamic leg lift, tempo
Fri- rest
Sat- speed/hills, dynamic arm lifts
Sun- tempo
=================================================================================================
week#7 7/4- less lifting, more running/jumping/throwing
Mon- heavy legs, tempo
Tue- heavy arm lift, speed/hills
Wed- rest
Thur- dynamic leg lift, tempo
Fri- rest
Sat- speed/hills, dynamic arm lifts
Sun- tempo
=================================================================================================
week#10 7/25- race week
Mon- rest
Tue- speed, leg lift
Wed- tempo
Thur- accelerations, arm lift
Fri- starts
Sat- rest
Understanding that this is a generalized constuct, following are some thoughts:
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all the way up to the meet you have speed days and heavy leg days, and heavy leg days and heavy arm days, paired back to back. I view this as a mistake, as this introduces two very high CNS intensive demands to the organism with only 24hrs recovery (if that)
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week 6 and 7-9 you have heavy leg work the day before speed work. again, not only does this introduce CNS intensive activity two days in a row, but additionally, the metabolic and or neural fatigue induced by heavy leg work will likely inhibit speed work and possible heighten injury potential during speed work.
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you have 4 strength workouts per week leading up to week 10, I caution you against this as well. You must consider the reserves you have available for the high CNS intensive demand of sprinting. All means/methods of training tap into these reserves, some more important than others in terms of their correspondence to sprint performance. Not only does 4 strength workouts per week performed in consecutive weeks prohibit 48hrs recovery between like CNS intensive demands but it also competes with the primary demand of speed work.
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you are performing hill work three weeks prior to the meet. this is a highly non-specific activity to be performing this close to competition. remember the general trend has collectively been suggested to concentrate greater volumes of work which has the highest correlation with sport skill expression the closer one is to contest time. The hill sprint, though a great means of developing strength and mechanics, is highly non-specific to meet performance, hence its inclusion in greater volumes during GPP.
In the most constructful and respectful way I must state that training such as this is likely what has kept you from breaking the 11s mark thus far.
My most basic recommendation is to schedule your strength and speed work on same days (eg mon-wed-fri, or tues-thurs-sat) with tempo work in between.
You mention that weights after speed was too taxing/fatiguing for you. In this case, you may want to consider separating the workouts by 4-6 hours (if possible), or try performing weights first then speed (either separated by 4-6 hours or back to back), though in this case you must be careful so as to limit the volume of weights (specifically leg work) and distance of the following speed work.
Additionally, it appears as if you pair speed with hill work. If this indicates a training history than I am not surprised that your leg lifts, following speed work, would suffer as the hill work is much more metabolically demanding of the legs than the flats.
I am confident, however, that we would all appreciate Charlieās view on this as well.
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James, all your points are well taken. The hill work in weeks 7-10 was a cut&paste error but other than that, I recognize your points.
Given that I have a full time job (unfortunately Iām not a teacher with the summers off), it is difficult to seperate sprints & weights by 4-6 hours. Difficult but maybe not impossibleā¦hmm.
I will take your advice and try to put my sprint & leg lifts on the same day. I will move a speed/leg day to Sat or Sun where I can seperate them easily by 6 hours. I will probably only sprint twice a week because I have a difficult time sprinting 3x/week.
Your advice is appreciated!