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
Thursday November 12
Track
2x30m
2x30m Blocks
2x40m Blocks
1x200m
Weights
Clean 3x3
RDL 2x8
Squat 3,3,2
abs- 200 reps
First Indoor meet in 1 month from today. I am excited.
What are you running?
I am in high school so i have a lot of meets during December and January and a few championship meets in February. The first meet has a restriction of only 1 running event so I am going to do the 55m.
Friday November 13
Tempo
5x200m
Lower BW Recovery Circuit x1
Weights
Bench Press 5,4,3,2,1
Shoulder Press 2x12
abs- 200 reps
Week 12
Monday November 16
Track
2x30m
2x30m Blocks
3x60m Blocks
Weights
Clean Pull 2x2
Clean 2,1,1,1
Squat 3x3
RDL 2x12
abs- 200 reps
Tuesday November 17
Tempo
110+110+110++
110+220+110++
110+110+110
Weights
Bench Press 5x2
Weight Circuit 2x12
abs- 300 reps
Thursday November 18
Track
2x30m
3x40m Blocks
1x200m
Weights
Clean 3x3
Squat 3x3
abs- 200 reps
Friday November 19
Rowing Machine Tempo
4-5x500m
Weights
Bench Press 3x10
Shoulder Press 2x12
Bicep Curl 2x12
abs- 300 reps
Week 13
Monday November 23
Track
2x30m
2x40m Blocks
2x55m Blocks
Weights
Clean Pull 2x2
Clean 2,1,1
Squat 3,2
abs- 200 reps
Tuesday November 24
Weights
Bench Press 3x10
Lat Pulldown 3x10
Shoulder Press 3x10
Arm/Shoulder Circuit 2x10
abs- 300 reps
These 1x200m came out of no where. Any reason for adding them?
He has to do something… he’s already tapered down his volume a ton and it is only November.
What are your training plans for December through April???
Yes, in addition to running the 55m as my main event i will also be running in the 4x200m relay for my school team. So I wanted to do some SE before the first meet. I choose 200m and im going to do 150s tomorrow because I remember reading that Speed Endurance conflicts with top speed so i skipped speed endurance and went with special endurance because i am still training my top speed but would like to address the demands of the 200s that i will have be running.
And as the 200s coming out of nowhere i see how that appears but it was more of I am introducing them now that i am kinda in Pre-Comp and out of SPP (although the distinction is vague).
My plans are rather vague as I will be changing training settings. Previously I have been training on my own with a partner but starting Nov. 30 I will be in season with my school team that doesnt exactly follow the same training style. My coach is more of the classical tempo style coaches, although i talked with him today and he was willing to listen about changing the program but he hasn’t decided yet and i dont want to get my hopes up.
So my reasoning for what I have done has two parts. One, i did this because i am considering running in college next year and would like to run some decent times to give to coaches early in the season (this was not the main reason, just a result) and secondly i set it up like this so that in the worse case scenario, which would be me entering the tempo program, that way at least i would have my accel and top speed in place and then i could just race myself into shape for the 200s and fine tune the 55.