I am training for bobsled and I am basically all power and no speed. I can clean 180kg+ can jump 35+ but my best flying 30 from a 10m run in is only 3.58 (done in november). I went through the entire gpp series and got a lot stronger in the weight room and more techniquely sound on the track. I did the first 2 weeks of spp vancouver but i think i got overtrained. I took my 30m time electric from a standing start 4.32. The last combine i did was 4.02 and i know i went faster since then. I feel relaxed but my legs are pretty fatigued even tempo isn’t feeling to good right now. Although i have a high level general fitness i am 220+ and have to put in some more time in the weight room than a typical sprinter but i am going to reduce the volume in the weight room from 5s to 3s on squats and hopefully i can still maintain my bodyweight. I also usually do some sled pushing on saturdays. For bobsled i don’t have to accelerate a full 60m it was reduced to 45 at the combine so where should I reduce the volume?
M/F: 3x30, 4x30, 3(3x60m)
W: 2x30, 4x30, 2(3xEFE), 3x60
Because acceleration and the flying 30 (15to45 split) is most important should i keep in all the 30m starts and just reduce the number of sets of 60s to 1 or 2 or should i reduce the volume from every area. Like 4x30, 2(3x60). Or i thought maybe i could keep the repititions the same but reduce the 30s to 20s. and reduce the 60s to 50s and reduce the acceleration zone distances so instead of having a short to long it would be a short to short. Any help would be appreciated i would love to hear from the experts.