How should I plan to perform my spped work, plyos, weights, and tempo training in a given week. Should Plyos occur on non-weight training days? Should Weight training occur on speed work days, or tempo days? Is this sample workout OK?
Mon: Speed & Plyo
tue: Tempo & weights
Wed.: rest
Thur: Speed & Plyo
Fri: temp & weights
This is one pssible set up (I assume you intend Sat, Sun off) Fill in some more details with volumes for discussion.
I have a fulltime 9-5 job, and this is what I’m trying to work into my schedule for this summer. No competing this summer. I want to compete starting next winter 2004.
Mon. (5am): 15 min. elliptical machine and stretch
Mon. (11:30am): flying 30’s speed work & Plyos
Mon. (5pm): weights
Tues. (5am): core work
Tues. (5pm): tempo - 150’s
Wed. (5am): 15 min. elliptical machine & core work
Thur: Same as Mon.
Fri.: same as Tues
Sat. same as Wed.
Sun: off
My weight rountine is low rep (6 max)
- power cleans
- good mornings on smith machine (single leg)
- Glute ham raises
- step ups or single leg squat or lung squat
- Bench press
- dumbell curls
- abs and obliques
I work about 60 hours a week and the following is my routine…
Speed1/weights1
Tempo/Core
Rest
Speed2/Weights2
Tempo/Core
Rest
Speed3/Weights3
Tempo/Core
Rest
Then repeat the above from the beginning. I am trying to get 72 hours rest between maximal CNS sessions/weights. I can’t handle any more frequency than that with my schedule without getting into massage and other expensive means of regeneration.
I have been making steady gains and follow a 3-1-3 cycle for weights. I too am looking to peak for indoor 2004. I am going to run a couple of test meets to see how things are looking this summer. I perform all my workouts after work in the evenings or mid day on the weekends…
If you need more detail check out my journal in the training journals section…
cheers,
Chris