HS Short Sprinter's Training Journal

Friday October 16

Ultimate Frisbee

Tempo
6x150

Saturday October 17

20 Min Light Bike Ride

Weights
Bench Press 5,4,3,2,1
Weight Circuit 2x12
abs- 300 reps

Sunday October 18

Off

Week 8- Start of Maintenance Weights
Monday October 19

Track
2x30m
3x30m Blocks
3x60m Blocks

Weights
Clean Pull 3,2
Clean 3x2
Squat 3x3
Bench Press 3,2,1,Fail
abs- 200 reps

I have a lot to report today. I have really underestimated my upper body strength. The most I have ever tried benching was 170 but my training partner noticed how easily i was doing 2x165, so for the rep of one I wanted to try 185, and I did that comfortably, so then I tried 200 and it was the closest fail possible, I think if i were to try again i could have gotten it.
Also today I video timed some of the 30m Blocks and 60m (through 55m) Blocks. I wasn’t very happy with the times (4.32, 7.20) but after I account for the cool weather (high 40s). slight headwind, and where I am in the training cycle, I don’t think the times are too bad, i guess ill just have to wait and see…
My training partner who was about .3 faster in the 55 last year was only .2 faster today, so I guess that’s a good sign, although i would like to beat him or at least close that gap more.

Tuesday October 20

Off

Wednesday October 21

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

Weights
Weight Circuit 2x12
abs- 300 reps

Thursday October 22

20 min Light Bike Ride

abs- 300 reps
Push Ups- 80 reps

Friday October 23

Track
2x30m
2x30m Blocks
2x[3x60m (30+m)] R: 2.5/15
Running A’s

Weights
Clean 3x3
Squat 3x3
abs- 200 reps

Saturday October 24

Off

Sunday October 25

Off

Week 9
Monday October 26

Track
2x30m
3x40m Blocks
3x60m Blocks

Weights
Clean Pulls 3,2
Clean 2,2,1
Squat 3x3
abs- 200 reps

Tuesday October 27

Tempo
1,2,3,2,1
1,2,2,1

Weights
DB Incline Press 4x8
Pull UP 1x15
Short Weight Circuit 2x10
abs- 300 reps

Wednesday October 28

Tempo
6x100

abs- 300 reps

Is it safe to assume that you’re doing a standing start for the 2x30m?

yes, unless i say otherwise, it means standing starts

Thanks for your help!

Thursday October 29

Track
2x30m
2x30m Blocks
4x60m Blocks
Running A’s 3x30

Weights
Clean 3x3
Squat 3x3

Today was pretty good. I felt very smooth at top speed and felt like I had good hip height. I wasn’t tired but i was dead when i was lifting weights so I am hoping that was indicative that i had a great quality speed session.

Friday October 30

30 Minute Light Bike Ride

Weights
Bench Press 5,4,3,2,1
Lat Pulldown 3x10
Shoulder Press 2x10
Bicep Curl 2x10

Week 10
Monday November 2

Track
2x30m
2x40m Blocks
3x60m Blocks

Weights
Clean Pull 3,2
Cleans 2,2,1
Squat 3,3,2
abs- 200 reps

Tuesday November 3

Bike Tempo
15x 1 Minute with 20 abs between reps

Weights
Bench Press 5x5
DB Shoulder Press 3x8
Lat Pull down 2x10
Seated Row 2x10