Last training of the season
20m 2,81
60m 7,49 (45F/15E)
Du to financial reasons, I am considering about doing a very long GPP (3 month) OCT-NOV-DEC and after pay for the indoor track JAN-FEB-MAR-APR (200m) and then going outdoor.
plyo emphasis stride rate*
13 weeks - (oct + nov + dec) Focus 0-30m
med ball throws + ub bw work for strength
uphill accel work on concrete
Light plyo from weeks 5 to 12 (on box jumps + fast skips + quick feet drills)
Bw circuit & tempo work on a uphill concrete
17 weeks (jan + feb + march + april) Focus 30-60m
med ball throws +ub weight work
spikes accel work on track + top speed drill (20E/20F/20E) + Flying 30-40
Mid intensity plyo (two legs bounds + fast skips)
Tempo work on track and/or Bw circuit
2 weeks transition - off ( 2 first weeks of may)
15 weeks (2 last of may + june + july + august) Focus 60-100m
med ball throws +ub weight work
emphasis speed 60-70m, speed endurance 80-100-120m
Low intensity plyo (fast skips)
Tempo work on track and/or Bw circuit
5 weeks transition - off (september)
For the 12 weeks max to work speed, does that apply to 0-30m as well? Since I will not compete next season, the low week to cut the longer periods of speed training would be accel only or tempo only, sub-max?