Ok - yesterday I ran my first electronic timed 200m and it was horrible.
Catastrophy - all I can do is try to forget it. That was 2004 - new start.
So I decided to start a training journal - comments welcome.
My plan for 2005: compete in a few 50m/60m in Jan/Feb, 100m/200m May/June, 400m/200m in September.
Age: 34, did one year Sprint training on my own.
Height: 178 (5-10)
Weight: 170 (offseason) - 164 (comp eason)
I got to work, so usually I can’t manage to train more than 4 times a week.
Basically for Indoor I plan to do sg. like:
Mon: Weight+Plyos
Wed: Weight+Plyos or Speed+Plyos
Fri: Tempo+Core
Sat: Speed+Plyos or Hills
(Main target is to increase explosive power, vert jump till the end of the year, acceleration up to 50m - the indoor track is short)
GPP (first few weeks) I’ll do hill sprints on Sat, closer to indoor comp, I’ll do speed on Wed and Sat.
Usually I have problems recovering…
The days I choose might not be optimal, but depend on when I have access to gym or track.
A typical week in October will look like:
Mon - gym:
Warmup: JumpRope 10x 1min skip, 1min break & streching
Hang Snatch - 3x8 reps
Plyos 3x8 reps: Squat Jumps, Ankle Bounces, Lateral Cone Jumps, Drop Pushups
3x8 reps: deadlifts, military press, standing biz curls (barbell)
Wed - gym:
Warmup: JumpRope or bicycle (20min)
Power Cleans - 3x8 reps
Plyos 3x8 reps: same as MOn
3x8 reps: squat, bench, bent row
Fri - track:
Tempo 7x150m, walkback recovery
core
Sat - outdoor:
Hill sprints 3x3x45m (90secs rest, 5min btw. sets)
Plyos 3x10 reps: same like Mon
A typical week in November will look like:
Mon - gym:
Warmup: JumpRope 10x 1min skip, 1min break & streching
Hang Snatch - 4x5 reps
Plyos 3x10 reps: Standig LJ, Alt Leg Bounds, Vert Jumps, depth jumps, clap pushups
4x5 reps: deadlifts, military press, standing biz curls (barbell)
Wed - Gym:
Warmup: JumpRope or bicycle (20min) & streching
Power Cleans - 4x5 reps
Plyos 3x10 reps: same like Mon
4x5 reps: squat, bench, bent row
Fri:
Tempo 7x200m, walkback recovery
core
Sat:
Acceleration 3x3x30m (90secs rest, 5min btw. sets)
Plyos 3x10 reps: same like Mon
A typical week in December will look like:
Mon - gym:
Warmup: JumpRope 10x 1min skip, 1min break & streching
Hang Snatch - 5x3 reps
Plyos 3x12 reps: Tuck Jumps, running Bounds, Vert Jumps, box jumps, DB arm swings
5x3 reps: NO deadlifts - only military press, standing biz curls (barbell)
Wed - gym/track:
Warmup: JumpRope or bicycle (20min) & streching
Power Cleans - 4x5 reps
Plyos 3x10 reps: same like Mon - from January 7x40m acceleration instead of Plyos
4x5 reps: squat (NOT after mid January), bench, bent row
Fri - track:
Tempo 6x200m, walkback recovery
core
