I just started a new progression with one of my sprinters. He came off a spring track season, had 3 weeks of casual tempo work and we resumed training 2 weeks ago. The plan is one day of sled work, one day of modified wk 5-8 of GPP type workouts.
His running technique needed lots of work and with team workouts and limited practice teim with weather in the fall etc, we had few chances to work on this. We are focusing on mechanics to improve overall speed to create a reserve for the 200 and 400 next spring season.
I will report back at the end of August when we time trial for the 100m. Our goal is to get from a 11.6 ht down to low 11s.
Example of workouts:
day 1
3x3x30 sled
day 2
flat 4 x10
push up x4x10
4x20 hi
3-4x EFE