HS Short Sprinter's Training Journal

You don’t want to unload volume that dramatically this early in the season. On an unload week, you only need to have a slight lowering of both volume and intensity. Too much tends to often be counter productive (at this point in the year).

Do you take any supplements?

not really, i occasionally use a protein powder but mostly i just eat healthy

Saturday September 26

Off

Sunday September 27

Bike Tempo
10x40" with 20 abs between reps

General Strength 1x12

Weight Circuit 2x12

abs- +100 reps

Monday September 28

Off

Week 5
Tuesday September 29

Track
2x30m
2x30m Blocks
2x3x20m Finish/30m Accel
1x60m (30+m) Blocks

Weights
Clean Pull 2x3
Clean 3x2
Squat 4,3,3
abs- 200 reps

Wednesday September 30

Tempo
110+110+110++
110+220+110+110++
110+220+110+110++
110+110+110

Weights
Bench Press 5,4,3,2,1
Lat Pulldowns 3x10
Bicep/Tricep/Shoulder 2x12
abs- 300 reps

I guess i finally have a goal for this indoor season. I talked with my coach very casually today and I am not sure how serious he was but he said if i run 6.6ht then I can write my own workouts instead of training with the team. Basically I get the impression that he doesn’t think i can do it but i think i have a shot. So, my goal this indoor season is to open in a 6.6ht. I think its doable and really depends how well I respond to training. Any thoughts? this would be a .5 second improvement in the 55m in one year.

Go for it, you can’t go wrong with CF workouts anyways

haha, i couldnt agree more

Thursday October 1

Off + Foam Roll

Friday October 2

Track
2x30m
2x30m Blocks
2x[4x60m (25+m)] R: 2.5/10

Weights
Clean 4x3
Squat 4,4,3
abs- 200 reps

Saturday October 3

“The Circuit” x1
BW Leg Circuit x1

Weights
Bench Press 5,4,3,2,1
Seated Row 2x10
DB Shoulder Press 2x8
Weight Circuit 1x12
abs- +200 reps

My upper body strength has improved, i have been doing the upper weights but haven’t been really pushing them (I love doing speed work, ive learned to appreciate tempo, i generally like doing lower weights, and i have a lack motivation for upper weights) to the limits so i was pleased with what i was able to do today. This wasn’t meant to be a test or anything, and wasnt, but for the BP set of 1 i benched pretty easily 160 and think i could do atleast 10-15 pounds more which im pleased with at a body weight of 140. My next workout has 2 full 60s with no accel limit, im very excited to run a rep without keeping the lid on.

Sunday October 4

Off

Week 6
Monday October 5

Track
3x30m
3x30m Blocks
3x 20m Finish/ 40m Accel
2x60m 1 Stand/ 1 Blocks

Weights
Clean Pull 2x3
Clean 3x2
Squat 4,3,3
abs- 200 reps

Today just felt okay but i believe that is okay because of the training plan and up till week 7 being building weeks then ill start feeling fresher. Anyone have any ideas on what kind of reps/sets i should use once i go into maintenance in week 8?

Tuesday October 6

Tempo
100
4x300

Weights
DB Incline Press 4x8
Seated Row 2x10
Lat Pulldown 2x10
7-7-7 Shoulder Raises 2x
abs- 300 reps

Foam Roll

I was gonna do 5x300m for tempo but my calves cramped on the first rep.

Wednesday October 7

Off + Foam Roll

20m Fly/ 30m accel
20m Finish/ 40m Accel

Quick question. How would I do these reps?

They are the same thing. You have a 30m or 40m run-up/acceleration (which should be essentially as fast as you can while relaxed and entering the fly zone @ full speed) and then maintain the top speed you reached for 20m in each rep. At your speed, you likely don’t need a 40m accel before the fly.

Tricky stuff if you are reading CF spp graphs, I say this because if you do the flys the way fog mention above they are nothing more then doing a 60m sprint with 30m acc zone. Some people prefer to do flys by acc to 30m then take off (increase speed) when you hit the fly zone.