but now Think about my training.
i want to do a 3 week/1 week deload.
6 day training/weeek
1 day: speed. Acceleration/top speed. 500 m total.
3x30m no block. 3x40 block. 2 x FEF. 3x60.
weight to correct my anterior pelvic tilt, so dead more glute ham raise, squat
2day: tempo + med ball + weight upperbody: bench, ab work, shoulder
3 day: football to relaxe
4 day: sprint. focus on Top speed. only 120 m acceleration.
2 x 30- 2 x 40. 2 x FEF 2 x finish drill. 2 x 60 total 500 m. weight whit emphasis on velocity and explosiveness.
5 day. tempo + med ball
6: a sort of “SE” wo whit 2x100m -1x120-1x 150 whit 10ì rest. 90% of max intensity
day 3: 5-6x 5 @8 bench + dip
day4: eccentric + explosive (like day 2)
I have a “normal” 30 m time, but bad and very bad 60 and 100. Need to do more SE or need to improve my posture and glute firing? I have anterior pelvic tilt and Quad and hip very tihght (doyou know a flexibility test to hip and quad?)
W: football.
yesterday: tempo run (1200m) + abs + weight arm and shoulder. a lot of stretching.
now i’m goind to activate my gluteals, i noticed It’s very inhibed, when I try to do “bridge” i use only low back and harmstring. it’s a problem, true’?
First off I am not overly familiar with S-L so treat this with some caution
Are you following the S-L template and adjusting from that or is it a S-L you wrote?
I wonder if you are better going to a clearer differentiation between days, and reducing the distance of your accelerations. If you are running 12.5 why are you doing accelerations to 60m? IMHO better to replace with some shorter accel to say 20m and add in 2-3 E/F/E and work on top speed.
I did the training in Vancouver 04 and it’s give me a little gain (only in short distance). now i want to follow it, but i want to modificate something to improve more my 60-100 m ( I started at 7.8 and my PB now is 7.6 (60m).
I don’t do acceleration of 60m, i do it to improve my top speed. now I think my problem is hip mobility, it’s rare that I improved only 0.2’’ on 60 m.
so you think I must do acceleration of 20-30 m maximum?
I do this weight work to improve my strenght, i don’t know why but my squat decreased. and this work I have copied by T.-nation is a work to use more the gluteal and the muscle to fire with more strenght!
SE at 90-95% to don’t overstress. is better to do different? say me!
however my problem are: top speed, hip mobility and glute activation. I wanto to improve it and to see if i improve my time.
you think i must add other exercise? hudle? or?
baiolo acceleration on 150 m is impossible. the best sprinter accelerated to 50-60 (i think) i must accelerated only to 30
I think that your weekly and your per session volume is much too high for a sprinter at your level. Your speed sessions should be about 300m in total. You should have at least two rest days per week and no back-to-back sprint sessions. I would start with 2 speed/SE sessions and 2-3 tempo/low intensity sessions per week. You are not progressing because you are overtrained.
According to your own calculation, two of your speed sessions are 500m each and the SE session is 470m.
I have been sprinting for 8 years and am significantly faster than you, but if I do more than about 3x350m of sprinting per week my performance suffers.
Two weights sessions a week should be ok for you if you do at least one of them on your high intensity days and none of them on the day before or after a sprint session.
aren’t 4, only 3:
i sprint on day 1 -4 and SE. other day are tempo or football (in the small field, 5 vs 5).
so how you modificated my train? only 1 speed and 1 SE? or 2 sprint whitout SE? whit 2-3 tempo (how much tempo). and 2 por weight not the day before sprint?
can you put this point in a post whit day of sprint and distance?
Assuming that you want to continue playing football on day 3, I’d suggest something like this:
Day 1: acceleration and top speed (e.g. 30, 40, 50, 3x60m; the 60 could sometimes be done as flying sprints or F-E-F) + weights
Day 2: 1200m tempo
Day 3: football
Day 4: off
Day 5: acceleration and SE (e.g. 2x30m, 120m, 150m) + weights
Day 6: 1500m tempo
Day 7: off
yes. Now i do approximative:
1d acc + speed end (400m) + weight
2d: tempo 1200 + med ball
3d: football.
4d. light tempo or rest + stretch a lot
5d: high intensity, Acc + top speed. weight
6d: tempo long circuit
7d: rest or a little circuit weight (upperbody)
1weight: eccentric squat + squat explosive
support weight (glute han raise)
2 weight: squat power clean 4-5x 4-5 reps
3 weight: if I do it: bench military press.