This is just a journal of my training techniques so I can go back and check how slack I have been.
My main aim is to get some quick 100m times up, I consider quick to be under 11.6. Id also like to post a low 24s or 23s 200m time and a sub 55 400m. My training is pretty dodgy as if anyone reads this im sure it will cop some criticism.
This week:
Sunday: Off Rest.
Monday:
Speed work on the road.
Morning: 100m (full pace), 160m (Easy start to full pace.) Rest four hours due to very hot day.
Afternoon 4*100m @ full pace. 10 mins walking rest in between each sprint.
3 extra 10 rep sets @ 155lbs.
EZ bar Curls: 58 @ 100lbs
Lat pulldowns: 310 @ 145lbs
Seated rows: 610 @ 120-155lbs
Shoulder Raises 212 @ 15lbs
Sprinting on grass:
150m @ full pace
1120m @ 90% pace
160m @ full pace
170m @ full pace
My comments: Too much gym, not enough running.
Interesting fact: Some old dude saw me sprinting and said “hey mate you should try out for footy, noone would catch you.”
The thing with Aussies is if you can run fast they think you should play rugby league. There is no money or interest in track and field in aus.
My comments: Too much intensity too often (every day).
I’d have at least 3 lower intensity days per week.
Your schedule may be ok for a little while but you will eventually burn out or injure yourself if you have several weeks of this stuff. As you improve, you will have to lower the weekly training volume because you will beat the hell out of yourself training like this.
Hey Mortac8. Thanks for the advice im going to lower the volume significantly and limit speed work and power movements to once per week + one track meet per week and add in a tempo session. So 1 weight training session + 1 high intensity low volume, speed work session + 1 tempo session + 1 track meet.
Should hopefully look like this:
Monday: Off.
Tuesday: Track meet.
Wednesday: Weightroom.
Thursday: Tempo session
Friday: Speed/MaxV: Will switch it up but probably do the equivalent workload of 6 100m sprints with 15 min rest.
Competed in 100m first up, won my heat easily and ran 11.9 (multiple hand timers averaged).
Then LONG JUMP to stay warm. I just did a few dodgy jumps under 5m with slow run ins.
Finally the 400m: This was something. Competed against this machine who just ran a fast 1500m and came in to dominate the 400 and made me run a massive PB of 57.8. Well that was enough energy expediture for me, the times at my local meets probably sound low-ish but the competition is there to help me improve.
