4 week cycle(just 4weeks before a big meet)
each Microcyle(MIC) could be repeated up to 4-6 times and then it would be a Mesocycle(MEC):
So, folllowing program:
1st MIC / MEC 1(4-6weeks)
MO weights 3x8-10
TU tempos at 100%(long rests)
WED submaximum techniquel runs(60-1 00m)
FR splitted: wights 3x8 lower body + plyos
SA splitted: speed work+weights upper body
2nd MIC / MEC 2(4-6weeks)
MO weights upper body 3x8-10
TU speed work or tempos+ weights lower body
THU splitted: weights 3x8 lower body+plyos
FR splitted: submax runs+weights 3x8 upper body +plyos
SUN speed work(next Monday rest, if the MIC repeats or the 1st MIC of the 3rd MEC begins)
3rd MIC / MEC 3(4-6weeks)
MO weights 3x8-10 or rest
TU speed work or tempos
THU weights 10-8-6-4 reps
FR rest or little work(starts,relay…)
SA speed work or (training)-competition
4th MIC / MEC 4(4-6weeks)
MO weights 3x8-10 +plyos
TU restFR rest SA rest or little work
WED weights 9-6-3 reps
THU submax runs
(starts,relay…)SUN speed work or (training)-competition
The following week could be a competition week with 4 sessions, last speed work 3-4 days before race.
And: instead of Speed work oe tempos(watching for physical conditions), you can run some hills also.
free weights: snatch, bench, deadlift, squats and so on. At the splittes workouts there are also some isolations exercises.
So, what do you guys think of it?