Thanks chupa and tamfb for the maintenance program.
I would probably make the inseason bp a little heavier. The bp can always be heavier then the squats.
So stick with 80-85%?
Monday 11/11/08
3x30m, 1x50m, 1x80m
Wed 13/11/08
Accel – 5x30m
Special end – 1x300m
I timed the 300m rep at 39.50 sec. That’s 2.09 sec faster than I was 7 weeks ago 
I think part of the improvement is due to the warmer weather conditions though.
didn’t have time to do weights today, so I will go to the gym tomorrow morning.
14/11/08
Ext tempo - 1200m
Weights - Squat (77.5x3,3), Bench (70kgx3,3), Pullups (2x5), Hyper (15kg-2x8)
Saturday 16/11/08
Accel – 4x30m
Speed end – 150m,120m
Weights – Squat (82.5kgx3,3,3) RDL (90kgx5,5, 95x5), Bench (72.5kgx3,3,3) DB row (90lbx5,5,5)
Monday 17/11/08
3x30m, 1x60m, 1x80m
Wednesday 19/11/08
Accel 4x30m
Special end - 1x300m
Weights – Squat (80kg – 3x3), Hyper (15kg – 3x8), Bench (70kg – 3x3), Pullups (3x5)
Friday 21/11/08
Ext tempo – 1300m
Sunday 23/11/08
I couldn’t make it to the track today, so todays session was on grass.
Accel – 4x30
Speed end – 3x60m (walk back recovery)
Weights tomorrow
I was planning to do a few 100 and 200 races in December, but I have had a change of plans. I have realized it would cost me around 140 dollars to join a club and compete. This would not be a problem if I was able to compete for the whole season, but I will be moving interstate in mid/late January, so I would be paying 140 bucks for only three or four meets.
Instead I will run a 100 and 400 in a meet at the end of Jan. My training will be focused on the 100 though. I will do a 2 week GPP phase followed by 7 weeks SPP (still L-S).
Monday 23/11/08
Ext tempo – 1600m
Weights – Squat (82.5-3x3), Bench (67.5-3x3), RDL (90kg-3x5), DB row (90lb-3x5)
Wednesday 25/11/08
Track - 4x30, 2x60
Weights – Squat (80kg-3x3), Bench (70kg-3x3), Hyper (15kg-2x10), Pullups (3x5)
Thursday 27/11/08
Ext tempo – 1200m
GPP2
Friday 28/11/08
Speed (on grass) – 10x10m, 5x20m
Broad jumps – 4x2
Weights – Squat (72.5kg – 3x8), Pull through (3x10), Incline bench (60kg-3x8), DB row (100lb–3x8)
Saturday 29/11/08
Ext Tempo – 2200m (big circuit)
Can I use the in-season maintenance for indoor as well??
I want to stick with 3-4-day weight plan.
The season begins tomorrow…and finishes Feb. 28th…Then there’s a 4 week break until outdoor, which will go on from April til June…
Maybe you should ask tamfb, but I would say yes.
Monday 1/12/08
Speed (on grass) – 5x10m, 5x20m, 5x30m
Broad Jumps – 4x2
Weights – Squat (75kg-3x8), Leg curl (50lb-3x10), RDL (85kg-3x8)
Wednesday 3/12/08
Ext tempo – 1800m
Thursday 4/12/08
Speed (on grass) – 5x10m, 5x20m, 5x30m
Weights – Squat (77.5kg–3x8), Leg curl (60lbx10, 70lbx10, 80lbx6), Pull through (3x8)
Friday 5/12/08
Upper body – Incline press (60kg-2x8), DB row (100lbx10,8,8)
Saturday 6/12/08
Ext tempo (big circuit) – 2200m (100’s in 18.5, 200’s in 38)
Monday 8/12/08
Speed (on grass) – 5x10m, 5x20m, 5x30m
Weights – Squat (80kg-3x8), Leg curl (80lb-3x8), Pull through (3x10)
Wednesday 10/12/08
Intensive tempo (on grass) – 6x200m (3 mins between reps)
Times – 30.93, 30.97, 30.71, 30.90, 31.12, 31.44
Weights – Seated row (63kg - 4x8), DB shoulder press (45lb – 3x10)
GPP
Friday 12/12/08
Speed (on grass) – 5x10m, 5x20m, 5x30m
Weights – Squat (82.5kg-3x6), Hyper (25lb-3x12), DB row (110lb db -2x5), Standing overhead press (52.5kg-2x5)
Saturday 13/12/08
Ext tempo -1200m
SPP
Monday 15/12/08
Speed – 5x30m, 1x60m (30m intensity limit)
Special end – 250m, 200m (20 mins rest between reps)
Strength end – 3x30m
Weights – Squat (3x6), Hyper (3x12), Incline bench (3x5), Seated row (3x8)
The 200m rep was done in 25.09. I also tested my standing broad jump before the session – 2.70m.
Wednesday 17/12/08
Ext tempo – 2000m
100’s in 19 sec, 200’s in 38 sec
Friday 19/12/08
Speed – 4x30m, 1x40m
Special end – 400m, 400m
Strength end – 40m, 50m
Weights – Squat (3x6), Pull through (3x12), Incline bench (2x6), DB row (2x6)
Saturday 20/12/08
Ext tempo – 1400m
Sunday 21/12.08
Speed – 5x30m, 1x60m (30m intensity limit)
Special end – 200m, 200m (20 mins rest between reps)
Strength end – 3x30m
This session was supposed to be done tomorrow, but I had to move it to today, as I won’t have time to do both speed and weights tomorrow. I felt a bit flat today, probably because I did 2x400 only 48 hours ago. I timed the first 200 at 24.97.
Monday 22/12/08
Weights – Squat (3x5), Pull throught (3x12), Incline press (3x5), Seated row (3x8)
Wednesday 24/12/08
Ext tempo – 1200m
Friday 26/12/08
Speed – 4x30
Special end – 400m, 300m (20 mins between reps)
Strength end – 60m
Sunday 29/12/08
Speed – 4x30, 1x60
Special end – 200, 150
The gym is closed until Friday.
Wednesday 31/12/08
Speed – 5x30m
Special end – 2x300m
Strength end – 60m
Friday 2/1/09
Weights – Squat (3x5), Pull through (3x15), Bench (3x5), DB row (2x5)
First weights session in almost 2 weeks due to the gym being closed.
Saturday 3/1/09
Tempo – 6x200m in 30-31 sec (2 mins btwn reps)
Monday 5/1/09
4x30, 2x60, 1x150
Strength end – 3x30m
Weights - Squat (3x5), Pull through (3x15)
Wednesday 7/1/09
Ext tempo – 1800m
Thursday 8/1/09
Accel – 4x30m
Special end – 2x300m
The first 300 rep was done in 39.19 (0.31 sec PR). Hopefully I can break 39 next week.
Friday 9/1/09
Ext tempo – 1900m (100’s in 17-18, 200’s in 35-36)
Sunday 11/1/09
Accel – 4x30m
Special end – 2x150m (20 mins between reps)
Both 150’s were done in 18.35 HT
Monday 12/1 - Thursday 15/1
Holliday - no training
Friday 16/1/09
Accel – 4x30m
Special end – 2x200m
Felt a bit rusty
Sunday 18/1/09
Ext tempo – 1400m (100’s in 17-17.5, 200’s in 35)
Due to some issues I have had with my gym, I haven’t done weights for the last couple of weeks. I will look for a new gym tomorrow.
Tuesday 21/1/09
Track – 4x30m, 60m, 80m
The 60 was done in 7.44 HT
Sunday 25/1/09
Accel – 2x30m
Special end – 2x200m (25 mins rest btwn reps)
The first 200 was timed at 24.62 (0.35 sec PR)
Well it looks like I won’t get a chance to run any meets this season. After next Friday I won’t even have access to a track to train on for at least 3-4 months. This is kind of disappointing, as I have been making some pretty consistent gains on my 200.
I will probably play football (Australian) this year over winter (southern hemisphere) and then join a track club in spring/summer and run some meets. I’m also planning on buying a second hand squat rack/stands off ebay so that I can be more consistent with strength work. My legs are still weak as hell, so I think that getting my squat up to at least 1.5xBW for reps before next season will make a big difference.
Just for fun I will test out my 400m this week. I will be aiming to break 55 HT
These are just some notes I have made for myself to read when I start training for track again.
Things I would have done differently with the benefit of hindsight:
(1) Way more focus on ext tempo during GPP. By the end of GPP I would build up to around 2000m per day done at least 2xper week. Also, a lot of the ext tempo work I did do was done way too slow.
(2) More consistency in the weight room. I was making some good gains with Tamfb’s max strength phase, but then I pissed all the gains away by missing too many gym sessions. Having a squat rack at home will help a lot.
(3) Nothing over 450m. The 600m reps I did at the start of SPP were a joke. I was nowhere near fit enough.
(4) More stretching/mobility work
(5) Join a track club. The only reason I didn’t was because my work hours meant that I wouldn’t have been able to make it to the training sessions regularly. Some coaching would have been better that none though.