Its Saturday, May 31. I’m running a fake meet today on all-weather chasing after my brother who will be starting 20 meters ahead of me. This will be the end of my competitive season and I won’t be competing again until the beginning of next April.
Background info:
Almost 17 (in September)
I’ve only been sprint training for probably around half a year, when I found this board.
My best 100m time was an 11.6h. I ran winter track this year also, which I will not do again as it was a disaster, and I only got to do two 55s. During one I slipped really badly at the beginning so the time doesn’t tell much, but it was a 7.5 FAT. The other was a 7 flat handtime. I was running all by myself. I ran these without spikes or blocks and on crappy indoor tracks.
I know this is a lot to read, but any help would be greatly appreciated, even if you just skim it. So without further ado this is what I’m thinking for periodization until next April:
2 week recovery phase. Tempo 4 times during this period (1200m) and some wrestling, touch football, and basketball.
3 week Accumulation/hypertrophy/GPP phase. The speed work will be all 30s or shorter. I’m looking to gain about five pounds which I think will be easy if I just eat more. I’m going to try to gradually bump tempo back up to around 1800m and do some sledgehammer and ab work. The weightroom scheme will go: Week 1: 310, week 2: 38, week 3: 3*6. I will do three weightroom sessions a week after speed as usual, fairly light even considering the high reps. The third session will be higher rep than usual O lifting, but not as high as the rep schemes for the other exercises.
The exercises will be full squat, box squat, and O lifts for squat-type exercise. Bench, incline bench, and dips for bench-type exercise. Weighted chinups, lat-pulldown, and O lifts as lat-pulldown type exercise.
Max strength phase, 3/1/3:
It will be all 30s or shorter for the first 3 weeks and all 40s or shorter for the rest of the phase.
The weightroom scheme will go like this: 1st week: 35, 2nd week: 5,4,3, 3rd week: 33, 4th week:just 3 reps, 5th week:3,2,1, 6th week:32, 7th week: 31. These will be at near max for the reps allotted. I will try to do it so that I’m confident I won’t fail for any of the reps, but they do feel hard to complete.
6 week Maintenance phase:
40m or under for this entire phase. Weights based on Pioneer’s awesome formulas.
Do you guys think that during this phase I should try to do some tapering and fake meets racing for 30m at the end of the week? Or should I just do 30s and 40s in regular volume all week?
Max Strength 3/1/3:
For the first three weeks I’ll be doing all 40s and under. Then for the next 4 weeks I’ll stretch it out to 50s and under.
The weight room work will be the same as for the other max strength phase, hopefully with higher numbers. Reprinted:
1st week: 35, 2nd week: 5,4,3, 3rd week: 33, 4th week:just 3 reps, 5th week:3,2,1, 6th week:32, 7th week: 31. These will be at near max for the reps allotted. I will try to do it so that I’m confident I won’t fail for any of the reps, but they do feel hard to complete.
6 week maintenance phase:
This will be all 50s or below. For this one I’m planning on having fake meets, but maybe without that much taper (i.e. Monday a little less than regular volume of speed work probably mostly work under 50m, Wednesday just enough for a little stimulation and then Saturday fake competition for 50m).
Max Strength 3/1/3:
At this point there will be about 16 weeks left until the season begins. For the first week in this I’ll stay with 50s and under. Then for the next 4 weeks I’ll start doing top speed work as well, starting with low volume since the speed change runs are apparently very hard on the CNS.
Same set/rep scheme as before reprinted here:
1st week: 35, 2nd week: 5,4,3, 3rd week: 33, 4th week:just 3 reps, 5th week:3,2,1, 6th week:32, 7th week: 31. These will be at near max for the reps allotted. I will try to do it so that I’m confident I won’t fail for any of the reps, but they do feel hard to complete.
6 week maintenance phase:
For the first 2 weeks I’ll work on top speed work and 50 or under acceleration. Then for the next 4 weeks, 1 CNS day will be speed endurance, 1 CNS day will be top speed work, and 1 CNS day will be acceleration (50m or under work).
Pioneer weight formulas.
3 wk. Max Strength phase:
Same thing as last four weeks: 1 CNS day will be speed endurance, 1 CNS day will be top speed work, and 1 CNS day will be acceleration (50m or under work).
I’m not exactly sure how the set/rep formulas will work I’ll work that out when this phase comes.
Competition will start the next week and I’ll do tapering and maintenance weights throughout competition. I may have as much as eight meets or more in competition. Do you guys think that because of this I should maybe cut back on the maintenance phase preceding the last max strength phase and add some weeks to the max strength phase?
If you’ve gotten to this point you have my deepest gratitude.