HS Short Sprinter's Training Journal

Cool makes sense. Thanks for the clarification.

I wouldn’t say power endurance but more work capacity development.

June 29

Off

Week 2
June 30

Sled
2x6x30m R: 90", 4’

Weights
DB Incline Press 3x12
Military Press 2x12
Seated Rows 2x12
abs- 200 reps

July 1

MB Throws
6x BLFT
6x OHB
6x Squat Throws
6x 1 Hop
6x 2 Hop

Tempo
100+100+200++
200+100+100

Weights
Cleans 28x1x70% R: 30"
Squats 3x10
RDL 2x12
abs- 100 reps

July 2

Sled
2x6x30m
R: 90", 4’

Weights
Upper Weightlifting Circuit (7 exercises) 3x10
abs- 200 reps

June 3

Med Ball Accelerations
6x BLFT
6x Squat Throw

Tempo
100+100+100++
100+200+100++
100+100+100

Weights
Squats 3x10
SL Bridge 2x10
abs- 100 reps

July 4

Sled
2x6x30m
R: 90", 4’

Weights
Circuit 4x

  1. Pull/Chin Up Variation
  2. Push Up Variation
  3. 50 reps of Abs

How many weeks do you plan on sticking with the 10reps for squats? Do you like the density cleans?

as for squats im staying in 8+ reps for the first 4 weeks then im going to do mid rep stuff like 5x5 for a few weeks. i have it kinda planned but for weights, the workouts are made depending on how i am feeling at the time. Originally i was gonna do a max strength phase after that, but im thinking about not doing too formal of a MaxS phase since im still relatively untrained and might not be appropriate or needed. What are you thoughts on that?

As for cleans, they are not nearly as difficult as i thought they would be. i can easily finish the session with no problems. I find keeping track of the time more difficult than actually completing the workout. I think they are helping me but i find them boring an monotonous and cant wait to be done with them.

July 5

Off

Notes: I had a workout planned but missed/skipped it.

July 6

Off

Week 3
July 7

MB Throws
6x BLFT
6x OHB
6x Squat Throws
6x 1 Hop
6x 2 Hop

Tempo
5x200m R: 75"

Weights
Cleans 24x1x80% R: 45"
Squats 3x10
RDL 2x12
abs- 150 reps

Today was supposed to be a sled day but it was very wet out so i switched the week structure around from speed,tempo… to tempo,speed… so that i could get in the workouts.

July 8

Afternoon)

Sled
2x4x30m + 1x5x30m
R: 2’, 4’

On the last set i cut the rest a little shorter to fit in the workout.

Night)

Weights
DB Incline Press 3x10
Military Press 2x12
Seated Rows 2x12
abs- 250 reps

How do you like your format of doing singles for your oly’s? I have been contemplating it.

Its very different from anything i have ever done, in the past i usually stayed with lower reps and heavier weight. But overall i like it, im not sure how much it has helped since i have only been doing it for 3 sessions, but i will retest my max clean in week 4, so that will provide some feedback. I personally dont like doing 3x10 with olympic lifts and feel this is much better. The only bad things so far is it does take a beating on your wrists and timing the rest between sets and keeping track of how many sets you have done is annoying to say the least.

July 9

Med Ball Accelerations
6x BLFT
6x Squat Throw

Tempo (w/ 5 push ups and 10 abs between reps)
100+100+100++
100+200+100+200++
100+100+100

Weights
Squats 3x10
Hypers 3x10
abs- 150(100 during tempo) reps

July 10

Sled
2x4x30m + 1x5x30m
R: 2’, 4’

Weights
Upper Weightlifting Circuit (8 exercises) 3x10
abs- 250 reps

July 11

Off

Notes: I missed/didnt have time for training.

July 12

Off

Notes: I missed/didnt have time for training.
Originally i had tomorrow as an off day but since i missed training the past two days and i really dont feel like taking 3 days off, i am just going to make next week an 8 day training week and start it tomorrow.