Here is everything. Still open to changes but things look pretty good I think.
Thanks again for all your assistance!
GPP: (4 weeks)
1 - Hills (Long hills 5 x 250 meters)
2 - Lower body weights/core (higher reps 50-70% 8-12 reps)
3 - upper body weights OR Triples circuit (higher reps 50-70% 8-12 reps)
4 - Hills (2 x 4 x 200 meter less steep)
5 - REST
6 - Short/power speed, Upper/Lower body weights (Intensity day)
7 - REST
Day 1 - Hills (Long hills 5 x 250 meters)
Day 2 - Lower body weights/core (higher reps 50-70% 8-12 reps)
3 sets front squats
3 sets step ups
3 sets hams
3 sets calf raises
3 sets hanging leg raise
3 sets hypers
5 sets med ball work
Day 3 - upper body weights OR Triples circuit (higher reps 50-70% 8-12 reps)
3 sets flat bench
3 sets chins
3 sets shoulder press
3 sets dips
3 sets bicep hammer curl
Day 4 - Hills (2 x 4 x 200 meter less steep)
Day 5 - REST
Day 6 - Short/power speed, Upper/Lower body weights (Intensity day)
4 x 60 meter lying start on grass (In cleats)
4 x 30 from 3 point start (again in cleats)
Weights:
2 sets front squats (3-5 reps at 85% of max)
2 sets snatch grip deads (triples 85% of max)
2 sets flat bench (3-5 reps at 85% of max)
2 sets standing shoulder press (3-5 reps at 85% of max)
Day 7 - REST
SPP (8 weeks):
1 - Split runs: (300@85%, 100@95%) x 4 on track in flats
2 - Lower body weights/ Upper Body weights
3 - Rest/Recovery
4 - 8 x 200 hills
5 - Rest/Recovery
6 - Speed/Weights/ (block work, 60’s, 80’s etc)
7 - Rest
Day 1 - Split runs: (300@85%, 100@95%) x 4 on track in flats
Day 2 - Lower body weights/ Upper Body weights (85% of 1RM 3-5 rep range except for assistance exercises)
3 sets front squats
2 sets snatch grip deads
2 sets hams
2 sets bench
2 sets chins
2 sets hammer bicep curls
Day 3 - Rest/Recovery - Core work only
Day 4 - 8 x 200 hills
Day 5 - Rest/Recovery
Day 6 - Speed/Weights (block work, 60’s, 80’s etc)
3 x 30 from blocks
2 x 60 three point
1 x 80 three point
3 sets front squats
2 sets barbell stepups to tall box
2 sets standing shoulder press/push press
2 sets chins
Day 7 - Rest
PRE COMP (12 weeks):
Day 1 - SE (1 x 300, 1 x 200, 1 x 150 full recovery race pace)
Day 2 - Rest/Recovery
Day 3 - Max Speed 1/weights (flying 20’s, 30s, etc)
Day 4 - Rest/Recovery
Day 5 - Starts (20-30m)/weights
Day 6 - SE 3x150@race pace or Meet
Day 7 - Rest
Day 1 - SE (1 x 300, 1 x 200, 1 x 150 full recovery race pace)
Day 2 - Rest/Recovery
Day 3 - Max Speed 1/weights (flying 20’s, 30s, etc)
3 x flying 20’s with 30 meter runup off the bend
2 x 50 from standing start
3 sets front squats
3 sets snatch grip deads
2 sets bench
2 sets standing shoulder press
2 sets chins
Day 4 - Rest/Recovery - light core
Day 5 - Starts (20-30m)/weights
2 x 30 from blocks
2 x 20 from blocks
2 sets front squats
2 sets powercleans
Day 6 - SE 3x150@race pace
Day 7 - Rest
Comp:
1 - SE (2 x 200 full recovery race pace)
2 - Rest/Recovery - Light core work/Active rest
3 - Max Speed/End 60,80,120,80,60/Lower body weights/Upper body
4 - Rest/Recovery
5 - Starts (20-30m)/weights (or Rest for meet)
6 - Meet (or SE 2x150@race pace)
7 - Rest
Day 1 - SE (2 x 200 full recovery race pace)
Day 2 - Rest/Recovery - Light core work/Active rest
Day 3 - Max Speed/End 60, 80, 120, 60/Lower body weights/Upper body
Pyramid 60, 80, 120, 60 with full rest between reps
2 sets front squats
2 sets reverse leg press or snatch grip deads
2 sets bench
2 sets chins (If I dont do snatch grip deads)
Day 4 - Rest/Recovery
Day 5 - Starts (20-30m)/weights (or Rest for meet)
2 x 30 meter starts
2 x 20 meter starts
2 sets fronts squats
2 sets powercleans
2 sets standing shoulder press
2 sets chins
(If I have a meet the next day I wont do any weights here, just the starts or completely rest)
Day 6 - Meet (or SE 2x150@race pace)
Day 7 - Rest