Hello friends!
I’m a sprinter and on 100 mt my PB is 10.5.
I would submit you my program for GPP:
Day 1:
hills 6x10 – 2x(6x20) rec.1’+4’-1’30” + 5’
plio
ub weight:
bench press 4-5x12
military press 3x8
hyperextension 3x15
hamstrings
crunch
day 2:
burpee 3x8
medicinal ball 5x5@5Kg
LB weight:
pistols
ghr 3x8
squat 4x6
DL 2x6
reverse hyperextension 3x12
tempo run 12x80 mt
day 3:
rest
day 4:
hills 2x(4x40) rec.3’+ 6’
plio box jump 3x5
weight
leg-curl 3x8-10
step up 4x8
bench press 4-5x6
lat machine
crunch
day 5:
mobility @hurdles
tempo run 9x150@25” rec.2’30”
circuit training
day 6:
medicinal ball 5x5@5Kg
LB weight
pistols (2+2)x5
ghr 3x8
DL 4x6@80Kg
squat 2x6@72kg
hamstrings
chins 4-4-3-3
tempo run
GIORNO 7:
rest
day 8:
drills
5x150@75% rec.5’/6’ (@22”)
Strenght run a’s 2-4x15” rec. 90”
GIORNO 9:
rest
What do you think about it?
Thanks for now