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
Thursday November 5
Track
2x30m
2x30m Blocks
4x60m Blocks
Running A’s 2x30
Weights
Clean 3x3
Squat 3,3,2
I timed some runs today and they were a little disappointing but its kinda late to make changes so I guess i just gotta hope that everything comes together and that today’s session wasn’t an indication of my season.
The weights volume (for lower body) has dropped way too dramatically, like I said some weeks ago. Just stick with your plan though and getting meet experience should help substantially. One session can just be a one off–just be confident that you’re working hard daily and you’re recovering well and it will pay-off in the coming months.
Friday November 6
Tempo
3x4x110m
Weights
Bench Press 4,4,4,5,7
Brief Arm and Shoulder Circuit 2x
abs- 150 reps
Week 11
Monday November 9
Track
2x30m
2x40m Blocks
3x60m Blocks
Weights
Clean Pull 3,2
Clean 2,2,1
Squat 3,3,2
RDL 2x8
abs- 200 reps