Get stronger and faster with 5 hours a week

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1

Hey Guys…
Im just back in college and id love to put together a decent program to help with speed.

First off - I have GPP essentials and have been following it on and off for a few years now. Im not a sprinter btw. I play rugby along with some other sports…

Anyway id love to improve my 40m-60m time. Im not at all concerned with anything longer than that.

And i have only got about 5 hours a weeks to spare from studying, usually 7am to 8.15am 4x a week.

Do you all think its possible to keep improving my speed and keep or improve strength with this time allocation?

Now, I have access to the best of facilities on my doorstep, but no real training partner or coach to guide me. Plus, i dont really have any timing equipment (this has really pee’ed me off for some time)

Id give a go at putting a program together myself, but i know it’d be fairly crap. Id appreciate some input from you guys.

What ive been doing for some time has been…

Monday :
Warmup on treadmill for 5 mins
Dynamic warmup up with core work
5 bounds on 1 leg followed by 40m sprint - 5 each leg
Cleans - Upto 3x5 @ BW ~ 85kg
Bulgarians - 3x7 with 30kg DBs-ish
Leg curl - 3x10
Core work and stretch to finish

Wednesday
Warmup on treadmill for 5 mins
Dynamic warmup up with core work
10 Medball jump&throws + 40m sprint
Upper body weights
Push press 3x7@85kg
Chins - 3x8@BW
Rows - 30kg DB 3x10 sets each arm
Core work to finish

Friday
Same as Monday

Now this is probably crap.
I just cant really think of how to jazz it up, keep it fresh and progress.

Im very interesed in Eric Cressey’s article on Glute exercises. I’ll definitely add those exercises on leg day.

But its the idea’s for sprints that are getting me.
Do i run as fast as i can every day? How do i push myself when im on my own? How do i time myself to ensure im getting faster?
What about weights? Do i need to start a 3weeks on 1 week off loading cycle?

Being honest about it, I have read alot, but understood very little.
My 30m time is around 4s (Well it was anyway!). Id love to improve this and maybe even do a full 60m race and perform well in it.

Id really love some advice from you guys.
Studying Med here, so it would be a shame to waste away into a book worm over the next 4 years!

Thanks :slight_smile:
John

2

Well, I certainly think its possible to improve.
My suggestions:

-It would probly be tough to try and fit sprinting, lifting, medball, and plyos in for the majority of your workouts so you are going to have to separate.
-condense as much as possible and get rid of any unnecassry exercises. Just the basics.
-consider switching to 2 brief (45 minute) workouts in a day as an option for certain days
-And IMHO the biggest mistake people make in planning a sprint program is planning the weights first. If your trying to run faster, than sprinting should be your priority.
-how many times a week you sprint will be determined by you, but should fall between 2 and 3
-i dont think you have to worry too much about sprinting at 95% or 100% as the distances you will be covering will not be as taxing as training for the 100m. Maybe once you start to get up to the 60m range, than you can think about that.

Will you be training indoors?

3

Thanks Speedster…

I’m still trying to fit it all together and try ramp up week on week as well as figure out how to self motivate and self test my speed.

All suggestions welcome!
Btw…
Here’s the glute link
So excellent info there!
http://www.tmuscle.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth