The following is Shirvington’s in-season training plan from 1998, the year he ran 10.03. It was published in the “Australian Athlete” magazine :
MONDAY :
Morning session - Maximum strength
Dynamic warm up (includes jgging, drills, general stretching and specific stretching exercises for this particular session.)
Power cleans - 90kg x 5 reps, 100kg x 3 reps 110kg x 2 reps 120kg x 1-2 reps
Bench press - same progression up to 130kg (286lbs)
Squats - up to 200kg (440lbs)
Various exercises for abs and back
Sprint drills and plyometrics at the track
Warm down including jogging, stretching and massage.
Afternoon session - Stretching and Swimming
TUESDAY :
Morning session - maximum velocity and starting acceleration -
dynamic warm up
technical runs: 6 x 60m
acceleration runs: 6 x 60m
starts - up to 10 starts over 30m
handicap starts (putting training partners in front 1m- 3m)
“flying sprints” or assistance sprints (down hill or using wind) 4-6 x 50m
warm down
Afternoon session : massage
WEDNESDAY :
Morning session - power strength
warm up
explosive weights ( performed as fast as possible with only 50% of max or
lighter for 3 x 10 reps)
power clean or snatch
bench press
speed squat
jumps from half squat
“Borzov” jumps
sprint drills and sprints at the track
warm down
Afternoon session - technical and tactical (video and biomechanical
analysis)
THURSDAY
Morning session - speed endurance and bend technique (for 200m)
Dynamic warm up
technical drills and runs on the bend
sprint into bend and off the bend 4-6 x 60m
speed endurance - 2 sets (8 x 80m) at 95% intensity
technical tempo 75% intensity (2 x 250m)
warm down (jog and stretch)
Afternoon session - regular physio treatment
FRIDAY :
Tactical preparation for Competition and rest
SATURDAY :
Competition
SUNDAY :
Video analysis