How much training during a competition block?

[tamfb]

Sat: Race
Sun: Rest or tempo - I perfer rest
Mon: Tempo
Tue: speed 4x30, 4x60, weights clean, bs, bp (1-3 setsx2repsx70-75% for lower body and 70-90% upper), and therapy…
Wed: Tempo
Thur: Rest
Fri: starts and throws
Sat: race

@gofast

This is a sample week of the volume and intensity of work I did for 8 weeks (racing only once/week) with a 10.35 sprinter. This is the first time I have tried reducing the intensity of work during a competition block, and this kind of format with times improving/reducing (generally) from week to week.

Charlie, others, what do you think?? Is this the way to go? It seemed to work!

Sat
Race

Sun
a.m 2x5x100m at 60% with 45s/2 mins rec.

Mon
Rest day

Tuesday
p.m (all at 95% max speed)

1. Starts to 30m x 4
2. 80m, 150m with 10-15 mins rec. Sometimes just a 120m as we got closer to peak…

Wednesday
a.m Weights (strength maintenance)

• 3 sets of 2-3 at 75-85% of 1RM
  Split Cleans
  Bench
  Single Leg Squats
  Seated Row…

and swim for 15 mins

Thursday
Rest day and ART Massage

Friday
Warm up

Saturday
Race