Damn, somehow I read Thursday as Tuesday.
I still think Monday should be running if you can.
Maybe I’ll trade the depth jumps for accel work on the track and a few odd plyos then. The weights will have to come afterwards.
I’m curious as to why you would prioritize depth jumps to acceleration work? Surely you aren’t concerned about improving your vertical at this stage of the game?
I hope I don’t come off as picky, but why accels? Why not max speed? As CF said somewhere, hundreths saved at the start can cost you tenths later in the race. He was referring to race strategy but it’s a training strategy as well. You are already strong, quick and explosive. Speed work will retain these qualities (for 8 weeks anyway) and allow you to hone your form which can’t be as smooth as it could be after the long Winter. You probably won’t get much faster in the first 40 meters in the time available but you can improve your SE enough to PR big.
He’s been doing strictly SE for months in what he terms “speed work.” He mentioned that his acceleration was down because of a loss of quad mass.
To be quite honest I don’t know what exactly to recommend now that his season has started. What I do know is that a few top sprint programs have some form of acceleration work at least 2x a week.
I don’t see any SE in the past month. There’s no reason for us to go back and forth on details. We agree he ought to focus on running instead of emphasizing plyos or whatever.
bevolution!
June 5, 2009
Lower Body
Submax Rate An-2[/b]
Current Condition:
Since I only ran one race last night I was feeling pretty good today. My right glute was tight, but it went away in the warmup.
Warmup:
Some RW drills
Workout:
Tempo Runs
4 x 200M @ easy pace, 120 sec. rest
Times of: 30.0, 32.7, 32.4, 34.7
Cooldown:
Some RW exercises
Notes:
Well, my second tempo session ever went about as planned. I wanted to do 5 reps for an equal kilometer, but my lungs got the better of me.
Each lap was just an attempt to get the right pace down and I think I did okay. I know they’re all supposed to be the same speed, but I’m not used to running under 95% so pacing is hard.
Anyways, as embarassing as it is to admit, the workout was challenging. 8 more weeks of this crap should help me out though. Before the season is over I’d like to be able to hit 5 of these runs in under 30 seconds without being ready to hack up a lung.
Okay guys, you’re actually both right. I did focus on SE earlier in the year, but life has kept me away from the track for the last month and my endurance is dragging. Like Juggler said, I’ve been on the track once in the last month, and that was doing 60s. My SE was in place a month and a half ago, but it’s not now. I’m not worried as it will jump back quickly.
Tom, you’re right in that accel should be present often. I know I need to sprint more. I would like to point out that every time I do a sprint rep I do have to accelerate to top speed, and I also get accel work in my warmups. You’re also right in that I should be doing accel over DJ work. I just like the potentiation effect depth jumps can have. They provide a good strength stimulus too.
Juggler, you’re right here too. I probably should be emphasizing top speed runs. I’ll likely alternate between those and SE.
Is there anyway to incorporate Inno into a high/low scheme to get more overall work in? Perhaps doing low int. work on the off days?
Yeah, conditioning can be done on the off days or after the main workout. Don’t worry, I’ve finally learned my lesson. Low intensity conditionin is necessary. Now it’s just a matter of making myself stick to it. 
You may have 8 weeks but you don’t have 6 races. You need races!!!
I’m wondering is general fitness really an issue because you performed 4x200 at around 30sec with 2mins, I probably couldn’t do that shit and I’m in the 10.7-10.8 range.
Early season:
Thursday: 100/200
Friday: Rest
Saturday: Speed 3x30,2x150/weights
Sunday: Tempo (3x300)
Monday: Starts 4x30,1x60/weights
Tuesday: Tempo (4x200)
Wednesday: Rest
Thursday: race
Mid-Late season:
Thursday: 100/200
Friday: Rest
Sat: Rest
Sun: Speed 3x30,1x150/weights
Mon: Tempo 6-8x100 Or Easy warm-up
Tue: Rest
Wed: Starts 3x20 etc
Thur: Race
I know I need races. I’ll try and setup some of my SE sessions like mock meets. That could help.
And I can’t do repeat 200s in 30 seconds. I averaged mid 32s and it wasn’t pretty, even after only 4 reps. General fitness is a problem.
Also, I like your setup, but 48 hours between serious sessions isn’t enough for me. I’ll probably be sticking with what I put down, except for exchanging the depth jumps for more sprinting.
My friend, listen to one of the best sprint coaches (CF) in the business, all runs are submax, if you can’t handle 3x30 and 2x150 submax then you have major problems that won’t be fix this year.
bevolution!
June 9, 2009
Lower Body
Dur/Mag An-1[/b]
Current Condition:
Feeling good. I wanted to sprint, but no dice.
Warmup:
Some RW drills
Light Plyos
Workout: Rotation Style
SL Reverse ADA Drops
3 x 4 (2 per leg) @ 23", 180 sec. rest
(out or rotation
Single-Leg ISO DLs (left)
2 x 10 seconds @ 208 lbs, 180 sec. rest
Single-Leg ISO DLs (right)
2 x 10 seconds @ 208 lbs, 180 sec. rest
OI SL HF Abs (left)
2 x 25 reps @ BW + 15 lbs, 180 sec. rest
OI SL HF Abs (right)
2 x 25 reps @ BW + 15 lbs, 180 sec. rest
Cooldown:
Some light plyo exercises
15 minute continuous cardio circuit (heart rate between 120-140 bpm)
Notes:
Everything went well today. I wanted to sprint, but I didn’t get off work until later and I don’t have a car right now. Oh well. I’ll get to the track on Friday.
On a good note, I’m several pounds over bodyweight now on the single leg DL ISOs. Also, I’m adding in general conditioning work. That session of 200s late last week fried my right calf, so I don’t think running for tempo would be too good of an idea, at least for a while. I am getting in shape though. To everyone who has told me to get in shape over the years, I’m sorry for blowing you off.
Thought I’d note, I just did 40 more minutes of conditioning work with my heart rate between 110-130 bpm.
If performing 4x200’s on grass in 33sec kills your calfs, I think it’s gonna be very diffcult to reach your goal in 2012.
Quick tip:
Before you give up on something try doing it 2x per week for 4-5 weeks.
Haha, it’s going to be pretty much impossible for me to reach my “goal” no matter how you put it. 
The runs were on a track. And it was my second tempo session ever. You’re right though. I’ll stick with them for a few weeks and see how I do. I really do want 5 x <30 seconds w/2 minutes rest.
bevolution!
June 10, 2009
Lower Body
Submax Rate An-2[/b]
Current Condition:
My glutes are a little tight from yesterday’s session. Other than that though, I feel good, if not a little tired.
Warmup:
Some RW drills
Workout:
Tempo Runs
4 x 200M @ easy pace, 120 sec. rest
Times of: 30.1, 33.5, 32.4, 32.5
Avg Time: 32.1
Cooldown:
20 minutes of cardio work with heart rate @ 100-120 BPM
Some RW exercises
Notes:
Today went well. I wanted to do five runs, but I had just eaten and dinner wasn’t sitting well in my stomach. I averaged 32.1 seconds this time, as opposed to 32.5 last time. And this was with a full stomach, so I’m okay with it.
Again, I’d like to see 5 in under 30 seconds, but that’s a long ways off.
Why under 30 seconds?