weights to peak for my counties in a few weeks

Expert Discussion Strength Training
1

Hi guys, I have my first comp of the season in a couple of weeks time ( 1st of may) and then my county champs on the 8th/9th may which im aiming to peak for. the race the week before counties is for a tune up i believe.

My track days are on tues thurs and sun ( sunday is dropped if competing that weekend).

I wanted to know in terms of weights what i should be doing from now in order to peak for the counties. This is reps and sets?

currently i have been doing upper body pushes on monday and weds, upper body pulls on tues and thurs , and squats, deads and power cleans on friday.

all have been 3x3 (80% 85% 90% )

2

Drop everything except cleans and bench, and only lift once per week. You should peak quite nicely.

3

How are you going to peak with only one race, it takes me about 7 100m races to reach my peak or something close to my peak. Your lifting is too much.

Lifting till about 10 days from big meet:

Session 1:
cleans 3x2x75%
squats 3x2x70%
bench 3x2x85%

Session 2:
hang clean or snatch 3x2x75%
bench press 2x2x80-85%

Day 7: Last lower body workout

Day 3: bench press 2x2x80%

The 100m is a different beast and speed endurance is a bitc*.

4

Thanks RB34 and track man. I think my coach may be basing this on my times from last season as my times were pretty much consistent throughout the whole season.

I ran 11.6x 7 out of 9 races and the other two was an 11.57 last race of the season and an 11.9 but that was into a big headwind and cold wet day.

I’m guessing he must think i dont really need many races to be on form?

5

deleted by jd

6

hi guys i ran the 100 200 4x100 and a cruised the 4x400 just for club points this saturday. should i lift this week you think? i ran 11.6 and 23.5 into a bit of headwind. my p.bs are 11.57 and 23.47 .