Does this workout look good for 5 days out of a meet thats 2 days and very important.
Bench press: 10x135/2x8x155/3x185/burnout 135
Squat: 6x135/6x205/6x225/4x275
Cleans: 2x2x115/1x125/1x135/1x140
Also what can I do if it rains today and I cant get my speed session in, another one is on Tuesday with school and yes it will be light, but any tips for the rain? Also does this look good to be my last strength session before the meet? Keep in mind Im 15 and my 100/200m times are mid 11’s and high 23’s. Both in not good conditions however.
But it is 15 reps to absolute exhaustion and I don’t see what benefit your going to get for that so close to a meet, but others may want to comment here. I know rain is not ideal, but like you say, you’ve raced in the rain. Need to prepare for that man! If here in the UK we didn’t do speed as it was raining, we’d have nobody currently break 10 seconds Ha!
ok I see. Just a fyi question, would speed in a indoor track be as good? The atmosphere is different and it seems just different if you know what I mean.
When lifting that close to a competiton with that small a rep range, would you keep the intensity right up there? So you are lifting near your RM1 for the 2 sets on the back squat? Or do you bring the weight down to a rough percentage of max?
Yea, speed work to me is speed work no matter you do it. Obviously the surface has to be condusive to fast running so you need a track, but indoors or out is fine.
Ok well I got the speed in at dry conditions and did a similar workout to the one you guys showed, and didnt do the burnout. The burnout just gives me personally good results in the bench press because next session I just feel stronger and can lift more effortlessly, no idea how that works out though…
Today I did a low volume tempo session + cleans, tomorrow will be a meet warmup type of day + a few accels.
Wednesday is rest.
The meet it self is on thursday/friday and I have to do 3 rounds for the 100m (heats, semis, finals) and I know I will move on easily in the 1st round and the second round so any tips on when to shut down a bit near the finish? Because on Friday then I have to run 2 200s (heats/finals) and heats/finals for 4x1 relay.
Ya I still want to be 1st in the heats and Im likely the fastest overall, but Im hoping for a 1-2 finsih in the semis. So Ill probably go 90-95% in the heats, and full out but fully relaxed in the semis and in the finals Ill just go hard for the entire thing.
200 is entirely different, Im planning to go about 1.5 seconds slower than my current PB and in the final I should PB.