I am running my next 100meter on July 26th. I am currently in GPP so this meet will be a training meet.
Here is my current schedule:
Speed1/weights
tempo
Warmup/drills/technique
Hills(Speed2)/weights
tempo
Circuit/Plyos
REST
I am trying to plan my taper for this meet. At my last meet I was in a 3-1-3 strength cycle and didn’t give myself enough rest before the meet.
This meet is a training meet but I still want to significantly better my last time of 12.15 into a -2 wind. I am hoping to be in the 11.60 electric range depending on wind.
I am thinking about the following:
Mon
Speed1 but tapered weights (Maybe half the normal volume on weights: ie: 2 sets squats, 2 sets bench, 2 sets bent over row)
Tuesday
Tempo
3x3x120meter
Wednesday
Warmup/drills/technique
800meter jog, stretching etc
3 sets each A’s, B’s, C’s for 30 meters
Thursday
Hills with no weights slightly reduced volume (say 1x5reps of 40 meter hills)
or possibly a triples circuit with light plyos.
What do you think? I tend to feel the most explosive about 2 days after a circuit/plyo workout but I want to make sure I dont fatigue myself or reduce my effectiveness at the meet.
Thanks man,
Only thing is I am going my GPP till 2 weeks after the meet
What I might do is this:
Mon: tapered speed1/tapered weights
instead of 4x60 and 3x30 I’ll do
3x60 and 2x30 with tapered weights afterwards. (2 sets squats, 2 sets bench, 2 sets bent over rows, 2 sets SLDL’s)
(Speed 1/weights hits me by far the hardest of all the workouts)
Tuesday: Tempo
Wed: tapered circuits/plyos
triple circuit:
burpees (10), pushups (20), alt knee situps (20) x 3 with no rest
2 minutes recovery
squat jumps (10), floppy fish (20), V-situps (15) x 3 with no rest
2 minutes recovery
stiff leg bounds (15), running A’s (15 seconds) situps (20) x 3 with no rest
2 minutes recovery
This workout makes me feel the most explosive and helps my endurance
chris if not doing sp endurance on wednesday why not do starts/accelerations rather than a circuit.work on what you need to,as in speed sessions.follow this by tempo for recuperation on thursday,easy day on friday and then you’re ready to go
