phase 1 training

Expert Discussion Advanced Sprint Training
1

I am a 20 year old male, ncaa college sprinter at DII Level, 170lbs, 5"10.
Pb: 100m-10.88
200m-22.24
60m-7.00

Week 1

Monday Strength General Weight Training (what types of exercises should i use??)

Tuesday Endurance General 2 * 3 * 200 80% 400m pb 3 mins 5 mins

Wednesday Strength General Weight Training (same as above???)

Thursday Anaerobic Quality 3 * 6 * 40 80% 100m tpb 3 mins 5 mins

Friday Strength General Weight Training (???)

Saturday Rest

Sunday Technique 3 * 3 * 30m (with tyre) 3 mins 5 mins

Week 2

Monday Strength General Weight Training (???)

Tuesday Endurance General 2 * 3 * 250 80% of 400m pb 3 mins 5 mins

Wednesday Strength General Weight Training (???)

Thursday Anaerobic Quality 3 * 6 * 50 80% of 100m tpb 3 mins 5 mins

Friday Strength General Weight Training (???)

Saturday Rest

Sunday Technique 3 * 3 * 40m (with tyre) 3 mins 5 mins

Week 3

Monday Strength General Weight Training (???)

Tuesday Endurance General 2 * 3 * 300 80% of 400m pb 3 mins 5 mins

Wednesday Strength General Weight Training (???)

Thursday Anaerobic Quality 3 * 6 * 60 80% of 100m tpb 3 mins 5 mins

Friday Strength General Weight Training (???)

Saturday Rest

Sunday Technique 3 * 3 * 50m (with tyre) 3 mins 5 mins

Week 4

Monday Strength General Weight Training (???)

Tuesday Evaluation Cooper test 100%

Wednesday Strength General Weight Training (???)

Thursday Evaluation Quadrathlon 100%

Friday Strength General Weight Training (???)

Saturday Rest

Sunday Endurance General 30 to 40 min fartlek

(I took this sample from another website)
Any changes would be GREATLY APPRECIATED!! THANKS!!)

2

I know EXACTLY where you got that from, as I was thinking about using that. But, you have to remember that you should be running and weightlifting on the same day and putting tempo work in between. Like this:

Monday - Acc. Dev./Plyos/Weights
Tuesday - Tempo/General Strength (different from traditional weightlifting)
Wednesday - Hills or something like that/weights
Thursday - Same as Tuesday
Friday - Acc. Dev./Plyos/Weights
Saturday - Tempo/GS

I am not as sound in training philosophies of 100/200 runners as I am a 200/400 runner, but maybe somebody else can help you. What I do know, though, is that set up is not the best set up and will need some major changes to the point where it is not even the same setup.

3

400 has the right idea

monday-speed/weights
tuesday-tempo(recovery/rhythem/fitness)
wednesday-sp endurance
thursday-tempo
firday-speed
saturday-tempo/sp end depending on what stage you are at

on wednesdays session you all seem to do hills.i would leave hills to the GPP phase.try to get as much quality track work in while doing the outdoors.you could also do stadiums instead of hils