speed workouts, how do these look

Some workouts I’ve done throughout indoor season and will continue to use along with a couple others, how do they look?

I jus turned 16, can run 11.2-11.5 in the 100, weigh 146. Lifts: bench-265/squat-315-335 /clean-180 (lil quick info bout me)

2x (10m/20m/30m)
4x50m

3x med ball starts
6-8x60m

6x med ball starts
4x75m

2x10m
3x30m
3x flying 50s

2x20m
3x85m
2x115m

2x10/20/30
2x120m

Plyos/weights are done after.

Since your title is “speed workouts”, I’ll question the following two.

2x20m
3x85m
2x115m

and

2x10/20/30
2x120m

The above workouts don’t seem like speed workouts to me; they seem like speed endurance. 85m, 115m, and 120m are too long to be considered pure speed work. This isn’t to say that you shouldn’t incorporate these runs into your training, but just don’t confuse them with something that will be working on your top speed. You have terrific strength to weight ratios for your age.

Sorry the title is vague, im talking about speed endurance workouts as well.
Can I work on both in the same session?
And dont you think that clean is looking a bit low :smiley:

Be patient with the Clean, much of anyones progress has a lot to do with technique. Best to stick to acceleration before speed endurance e.g. 20-30m then the longer work. Keep maximum speed separate from speed endurance otherwise you will be flat after the speed reps and have little left for the e.g. 120s.
Keep up the good work. :slight_smile:

Wow close to 2x be for bench very immpresive

welcome back track_man!! lol
you’re what? only 9 less than me and a full 1.5 seconds faster than me now lol
our lift numbers are similar minus my bench press where I can so far do 160 x 2.

Anyway, for speed and se you can do something like.

3x3x60 (first set 90 second rest, 2nd 3 min rest, 3rd 90 second rest…6 mins between sets)
2x200 (full recovery)

thats one of my speed + se workouts.

With those recoveries, it looks like its speed endurance and SE1 to me.:confused: