This Sunday will be the first full 100 meter race I have run in YEARS!! I have been training pretty consistently since the middle of April or so.
Here is what I have planned up until the race on Sunday (heats are at 11:30am) supposed to be 25 C and warm with a 5kmh wind!
I am planning a taper, though this meet is just a training meet. (Planning to peak indoors in Jan)
Monday: Speed/weights
2 x 2 flying 50’s with 6 minutes recovery between reps and 10 minutes between sets. 15 meter accel, 20-25 meter decel)
3 sets of backsquats
3 sets good mornings
3 sets flat bench
3 sets bent over rows (barbell)
3 sets rev legpress/hip extensor
Tuesday
tempo/core
4x4x100 meter with 30 seconds rest between reps and 60 seconds between sets (situps between sets as well)
Wednesday
Speed/weights
2 sets x 3 reps x 60 meters lying start
3 sets of powercleans
3 sets of snatch grip deadlifts
3 sets of rev leg press/hip extensor
3 sets of push press
3 sets of chins
Thursday
Tempo/core
Friday
Warm up, drills
3x30 meter accels
couple of block starts (probably 3x10meters)
Maybe just do weights or just do speed on Wednesday. If you do weights maybe squats instead of powercleans and snatch grip deadlifts. I think the reverse leg press and hip extrensor probably isn’t necessary because it will just deplete muscles and make you sore instead of helping by the time Sunday rolls around. Maybe just military instead of push press. If you do speed maybe take a rep or two out. Just my .02 dollars.
Well, it’s a training meet, so you don’t want to compromise your overall plan too much for it, but on the other hand, it is your first meet in years so it would be nice to get a good result.
That said, it why don’t you follow something similar to Charlie’s 10-day taper in CFTS?
Your Friday workout looks good assuming you can recover from it? Don’t you usually do speed every three days? If you want your last speed prior to competition on Friday, then take it easy and don’t go over 95%. Otherwise, you could move the whoe plan back one day.
On thursday, feel free to taper your tempo a bit. Perhaps three sets of 4 instead of your usual 4 x 4.
On Wednesday I would do something like 4 x 30m, then maybe one or two runs out to 80m all at 95%. You would drop the lower body lifts altogether if this was a true peak. Since it is not, it is up to you. I would suggest perhaps doing snatches and back squats instead of power cleans and deadlifts.
I like snatches close to competitions because they are more explosive. I don’t like snatch grip deadlifts close to competiton because they are so stressful on your lower back.
weights:
backsquats 2 sets
powersnatch/powerclean 2 sets (depending on how my shoulder feels)
flat bench 2 sets
bent over rows 2 sets
I find the flat bench and bent over rows more effective than the push press and chins. Makes me feel more powerful and I seem to recover quickly from them
Thursday tempo:
3 sets x 4 reps x 100 meter
Friday I might just do a good warmup and a few strides. Maybe 2-3 block starts tops.
Saturday Rest and Food
Sunday race
As far as times I am going in with NO expectations. If I run sub 12.00 I’ll be happy
I found during my workout yesterday that my heartrate was unusually elevated the entire time. (Even between reps and sets) between 155bpm and 185bpm.
I think the past couple nights of bad sleep have caught up with me. I hope this doesnt screw up preparing for the meet on Sunday…
I am going to do very easy tempo today and tomorrow is going to be nothing but rest. Then I’ll see about a few block starts and a couple of 80m runs on Thursday with only a warmup and drills on Friday.
