I wanted to follow this program. I am not sure about the wieghts.
First 3 weeks of November.
weights @ home before work(need help with this)
Strides out to 80m (very relaxed)
A skip B skip High knee 3x30m each
5x6 low hurdle hops
5 frog jumps (last jump into LJ pit)
15-20 reps of 20m falling accelerations
<2000m of tempo work (i will try to mix it up here to keep it from getting boring) no more than 70% intensity.
Abs and calisthenics
Wieghts @ home before work
stick drils 5x30m
5x30m (stride)30m (ease) 30m (stride)
Same as tuesday
wieghts @ home
5x30m stick drills
5x30m (drive) 30m (stide) 30m(lift)
2x300m @ 85%
4 100m hills
Tempo and Core work
I am not sure of the wieghts (loads, intesities etc.) But am doing olympic lifts. Right now i am just doing non specific wieght loads 3x15 of all possible lifts. This program will change slightly in the middle of november and get a little more intense if i see any real improvements in strength and speed. If anyone has any ideas on this program let me know.