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
How are the squats going for you?
Id say pretty well since my squat max has probably increased by almost 50% so far this season but the majority of that was in GPP, i havent tested my squat since then but im sure if i cut back the track intensity in order to max out it would go up some more
So the setsXreps are working for you?
I think so, like i said i havent tested recently but the weights were moving up will i was still in maxS period and now that im in maintenance i can handle the weights easily, but in the end im more concerned about building the most speed on the track and not the strongest squat and i think the template you recommended will help with that as it makes sure i dont over do the weight room. thank you
Tuesday November 10
Rowing Machine
3x500m
Tempo
110+110+110++
110+220+110++
110+110+110
Weights
BB Incline Bench 4x8
Lat Pulldown 3x10
Bicep Curl 2x8
Shoulder Raises 7-7-7 3x
abs- 300 reps