Here it is:
Here was my varying weekly program:
Mondays:
-4-5 Warm up laps,
dynamic stretching,
-30-60m run outs (this is the standard beginning of training and hence it is done every day so i wont repeat it for the next days)
3 circuits with each set containing five sets of:
-20 pushups (100 total)
-20 crunches (100 total)
-20 leg raises with each leg/reverse crunch (100)
-20 leap frogs/explosive jumps (100 total)
-20 non weighted squats (100 total)
After this, some steps work is done, like sprinting up steps etc.
-after that one lap slow jogging then one lap walking to warm down followed by static stretching. (this is the standard end of training so i wont repeat it for the next days)
Tuesdays:
Light Gym Work (due to my age)
4 sets of workouts with each workout containing:
-25 30lbs dumbell lifts with each hand
-25 80lbs bench press
-25 80lbs overhead squats
-25 reps of other 2 other gym machines.
Wednesdays:
Five sets of Drills with one set consisting of:
-Continuous knee lifts for 30m (then for 60m after the first three sets, this applies for all the others)
-Continuous Butt kicks for 30m
-Continuous Straight legged kicks for 30m
-Continuous knee lift variation for 30m
-Continuous Knee lift variation for 30m
-Continuous springing for 30m
-After these sets are over, then a lil recovery period then on to some block work/starts.
Thursdays:
Speed Endurance Training:
First the harness jacket is used. (a jacket that is put on ur torso with a rope/wire attatched to the back and someone/something holds it while you try to sprint against the resistance) It is done in an alernating start and stop method, meaning u would go for long, stop for about 1-2 seconds, then go for short, stop for 3 seconds then go for long again etc.
Then unto some serious 150’s and 300’s.
Cant rember the reps and recovery though but it was tough.
Fridays:
Beach training:
Do 5 mins continuous jogging with about 10 second sprint intervals every 30 seconds.
Saturdays/Sundays: Rest period.
Coming up to actual race season, the program is changed and more actual sprinting is incorportated.
That was the first time i seriously trained, before i just did little one week stints right before race season.
My Pb. in the 100m before and After:
11.5 to 10.8
My Pb. in the 200m Before and After:
24.0(speed endurance issues) to 22.10
My Pb. in the Discuss Before and After:
36m-45m
These might seem like dramtic increases but they are also contributed to my natural physical growth (growth spurt)
*Race season is January-July