Had to find out that it was naive of me to believe a 34 year old recreational athlete at a beginners level (~12.00, ~54.00) could benefit from a “intensive” sprint training with main focus on weight and acceleration in early season.
Changed my routine to the following:
only 3-4 sessions a week:
Mon: bicycle or tempo (sometimes with plyo) long cooldown and a lot of streching
Wed: a lot of core and a little bit of oly. lifts (hang snatch and clean) long cooldown and a lot of streching
Sat: Speed - drills and ins- and outs and/or flying 4 to 6 seconds at 92-97% of top speed (not more than 200m wo. run-up) slowly increasing speed towards indor comp. to >100%
Soetimes a second spped or tempo session
Whenever I feel a bit tired I drop weight and plyos first.
For the first time i feel flexible, strong and painfree all the time and my top speed increases.
And after 6 weeks i tested my 40m acceleration and was even a few 0.01s faster than my former 40m pb.
More volume might work for younger athletes or top level athletes trying to drop their times from 10.40 down to 10.00.
The lesson I learned is: as long as you can’t run faster than 10 m/s don’t waste one thought on how powerful your start is, how fast you accelerate, on your vert jump, your standing long jump or how much you bench or squat.
SUN - circuit @ gym (still loads of snow outdoors…)
3x1 min rope skip w. 30 secs breaks inbetween
3xprogram1 w. 30 secs breaks inbetween
2 min break
3x program2 w 30 secs breaks inbetween
2x1 min rope skip w. 30 secs breaks inbetween
20 min strech
felt dead afterwards…
programm1 (no breaks between exerc.):
15 x pushups w. clap
15 x hangning leg raises
15 x hang snatch w. bar only (44 pds)
10 x jumping up to the bar and do one pullup, jumping down
15 x hyperextensions
programm2 (no breaks between exerc.):
15 x split squat jumps w. bar only
15 x situps
15 x cleans w. bar only (44 pds)
15 x jumping up to the “dip-bars” and do one dip, jumping down (saw Evander Holyfield do that)
15 x jumping jacks w 12 pd weight in each hand
TUE - tempo
600m - 300m - 300m - 150m - 150m (@70-75%)
30 min strech
was somehow still tired from Sunday’s circuit - usually that kind of volume is not exhausting for me
WED - core@home 450 reps
FRI - weight
all 3x8rep
leg extentions
leg curls
bench
lat pulls