Here is my pre-comp phase
Unfortunately work/time constraints limit me to 3 workouts a week on the track tops. Sometimes two a week.
Your thoughts appreciated…
Pre-comp: (8 weeks)
1 - Max speed/weights
2 - Rest/Recovery
3 - Accel/weights
4 - Rest/Recovery
5 - Strength/Speed Endurance
6 - Core/Anc weights
7 - Rest/Recovery
Workout 1 - Max speed/light plyos/weight
2 x 4 x flying 20’s with 30 meter runup - 5 minutes rest between reps (400 meters total including accel zone)
3 sets frontsquats
4 sets rev leg press (2 sets each leg)
3 sets flat bench
3 sets chins
Workout 2 - Rest/Recovery
Workout 3 - Accel/plyos/weights
2 x 5 x 30m - 5 minutes rest between reps (300 meters total)
3 sets backsquats
4 sets Rev leg press (2 sets each leg)
3 sets bench press
4 sets very light standing ham curl (2 sets each leg, ham rehab)
3 sets chins
3 sets standing shoulder press
Workout 4 - Rest/Recovery
Workout 5 - Strength/Speed Endurance
Warmup, drills then:
6 x 120 @90-95%
3 x 40 running A’s walking pace forwards
2 x 30 running A’s walking pace forwards
3 sets frontsquats
3 sets reverse leg press
3 sets light calf raise
3 x depletion pushups
3 x depletion chins
Workout 6 - Core/Ans Weights
Hanging Leg Raises, 4 x 20
Weighted incline situps 3 x 10
Back Extensions, 3 x 10
Machine weighted crunches
3 sets adductor
3 sets abductor
Workout 7 - Rest/Recovery
