here is what i’m doing for specific prep:
mon- pure speed/lower body weights (90% of max)
tues- tempo/upper body work weights (mostly push)
wed-speed/conditioning + lower body weights (cluster set of squats with chains, GHR, rev. hyper, sub max DL, some upper body pull work)
thurs - big circuit work (med ball, small hurdle mob, quasi isomet contracts, bodyweight movements, quarter & 1/8 movements)
fri - same as thurs. monitor work capacity
sat - hill work (15y bursts, walk back as rest. repeat for reps & sets) + bench/squat (65%) chains
sun - off
note: on mon & wed track and weights are 3-4 hours apart.
i will say i consulted with someone for my yearly plan and am progressing nicely, although it set me back a bit (around a G).
thoughts?