HS Short Sprinter's Training Journal

as for squats im staying in 8+ reps for the first 4 weeks then im going to do mid rep stuff like 5x5 for a few weeks. i have it kinda planned but for weights, the workouts are made depending on how i am feeling at the time. Originally i was gonna do a max strength phase after that, but im thinking about not doing too formal of a MaxS phase since im still relatively untrained and might not be appropriate or needed. What are you thoughts on that?

As for cleans, they are not nearly as difficult as i thought they would be. i can easily finish the session with no problems. I find keeping track of the time more difficult than actually completing the workout. I think they are helping me but i find them boring an monotonous and cant wait to be done with them.

July 5

Off

Notes: I had a workout planned but missed/skipped it.

July 6

Off

Week 3
July 7

MB Throws
6x BLFT
6x OHB
6x Squat Throws
6x 1 Hop
6x 2 Hop

Tempo
5x200m R: 75"

Weights
Cleans 24x1x80% R: 45"
Squats 3x10
RDL 2x12
abs- 150 reps

Today was supposed to be a sled day but it was very wet out so i switched the week structure around from speed,tempo… to tempo,speed… so that i could get in the workouts.

July 8

Afternoon)

Sled
2x4x30m + 1x5x30m
R: 2’, 4’

On the last set i cut the rest a little shorter to fit in the workout.

Night)

Weights
DB Incline Press 3x10
Military Press 2x12
Seated Rows 2x12
abs- 250 reps

How do you like your format of doing singles for your oly’s? I have been contemplating it.

Its very different from anything i have ever done, in the past i usually stayed with lower reps and heavier weight. But overall i like it, im not sure how much it has helped since i have only been doing it for 3 sessions, but i will retest my max clean in week 4, so that will provide some feedback. I personally dont like doing 3x10 with olympic lifts and feel this is much better. The only bad things so far is it does take a beating on your wrists and timing the rest between sets and keeping track of how many sets you have done is annoying to say the least.

July 9

Med Ball Accelerations
6x BLFT
6x Squat Throw

Tempo (w/ 5 push ups and 10 abs between reps)
100+100+100++
100+200+100+200++
100+100+100

Weights
Squats 3x10
Hypers 3x10
abs- 150(100 during tempo) reps

July 10

Sled
2x4x30m + 1x5x30m
R: 2’, 4’

Weights
Upper Weightlifting Circuit (8 exercises) 3x10
abs- 250 reps

July 11

Off

Notes: I missed/didnt have time for training.

July 12

Off

Notes: I missed/didnt have time for training.
Originally i had tomorrow as an off day but since i missed training the past two days and i really dont feel like taking 3 days off, i am just going to make next week an 8 day training week and start it tomorrow.

Week 4-Unload
July 13

Sled
2x5x30m
R: 2.5’, 5’

Weights
DB Incline Press 2x10
Military Press 2x12
Chin Up 2x10
abs- 300 reps

July 14

Weights
CLEAN TEST - 160 (+5)
SQUAT TEST - 250 (+25)
SLJ 2x6
RDL 2x12
abs- 200 reps

July 15

MB Throws
6x BLFT
6x OHB
6x Squat Throws
6x 1 Hop
6x 2 Hop

Tempo
100+100+200++
200+100+200++
100+100+100

abs- 200 reps
Push Ups 5x10

July 16

Sled
2x5x30m
R: 2.5’, 5’

Weights
Upper Weightlifting Circuit (8 exercises) 2x10
abs- 300 reps

1: How long is your GPP1?

2: Are you training for the short sprints?

3: Do you have plans on adding MB accel 1/2?

4: Why so little heavy upper body work?

  1. 10 weeks on grass then i will move to the track for spp
  2. yes, i run the 55m and 4x200m indoor and 100m/200m outdoor
  3. i have been doing med ball accels just not the ones from the gpp video, i do a BLFT followed by a run of 10-15m and a squat throw followed by a run.
  4. im not strong at all and feel i could use some size, but starting in week 5 i am starting do more sets with 8 or less reps and more intermediate stuff like 5x5

Do these answer your questions? thanks for asking, i like to know people are reading this and im not pointlessly posting

Why not the accels from the dvd?

It seems like you are doing mainly circuit training for upper body instead of something like this:

Tue:
Bench press
db row
weight circuit

Thur:
Db incline press
pullups
weight circuit

well, i tried doing it the way where you do a squat through into a pushup and then accelerate and just found it very uncomfortable so i just prefer to do a squat throw not necessarily going for distance on the throw but releasing the med ball at an angle that i can then follow up with an accel

as far as the upper weights situation i have never seen or thought of the one you proposed but i really like and i am going to give to use it now, thank you

You can keep the 8-10reps for the bench press etc and just add 7-12 aux movements for the weight circuit for 2x10.