Monday:
Squat
Lunge
Barbell Bench
Pushup/dips
Row
Core(Hanging leg raise, weighted situp)
Tuesday:
Hurdle drills(don’t know what they’re called in english but basically forward and sideways drills with the hurdles)
10 sets of double leg jumps over hurdles, consists of a total of 8 hurdles per set
10x30meters anaerobic sprints(for 30 meters I sprint %75, then I jog 30 meters or so)
8x40meters anaerobic sprints(same as above)
Wednesday:
5x200meters %75 (at the moment I’m running them around 25.9s at practice)
Medicine ball throws from front and back
Thursday:
OFF
Friday:
4x50 meters of hops, don’t know how to describe them but basically we start from a slight jog and start to jump forwards with one leg trying to go as far as possible, it’s kind of like the second jump of a triple jumper but repeated over a distance of 50 meters)
4x30meters of the same jump but only on one leg
1x300meters
1x250meters
1x200meters
1x150meters
at %80
The times from my last workout was 41.0, 32.9, 18.5 and 12.6
Saturday:
6 sets of various hops and jumps on stairs(double legged jumps, single legged jumps, side to side jumps etc)
8x50meters from running start, slowly accelerating to %80-90 of top speed
Medicine ball throws
Sunday:
Off
This was my training program for the last 3 weeks, it changes every 2-3 weeks or so. Sometimes depending on the weather I replace one track workout with an extra weightlifting workout.
I haven’t been using spikes since 7-9weeks but I will start to use them after the end of this training program which will be in one weeks time.
Oh by the way;
before each workout I do a 4 lap warm up run
followed by a full body stretch and
about 10 to 15 minutes of drills (such as high knee raises etc.)
and to end each workout I do a 2-3 lap cooldown followed by some static stretching