Maybe it is just me but I am running extremely slow in the 100m… 12.9 sec+ (in my recent practice sessions), havent timed the 200m, and 59.3 seconds in the 400m and I do not understand why. I am wondering is it just that I am out of shape or have extremely weak strength numbers.
My pb in the 100m is in the 10.9X sec (9th grade) range and my max squat (currently) is at least 350 lbs. I am a 20 year old male who is approximately 5’9 1/2 and weighs 165lbs. I am currently completing a smolov squat routine to increase my leg strength in a hope that this will get me back into the sub 11 range in the 100. Also, on MWF I do 2-4 400m runs where I sprint the straights and jog the curves…TTh I do speed workouts of flying 60-80m until Im tired with plyos (double legged and single legged jumps-3 sets of 10 and 2 sets of 6 respectively)
I am a former high school track athlete trying to get back into shape as I would like to compete in college and eventually the professional ranks. Does anyone have any advice and or suggestions as to an appropriate training regimen?
Smolov is a overtraining squat program that doesnt blend in well with high intensity sprint training and plyos when all the volumes are high. Nonetheless complete your program but watch the volume on sprinting and I would cut down or eliminate the plyos for now.
Put worth focus on accel. development by doing hill sprints and flat sprints up to 30 meters only for 6 weeks. Then go to Max velocity sprint work for 6 weeks and then speed endurance.
Running flying 60-80m is speed endurance, not ACTUAL speed dev. work and btw until you’re tired? Thats incomplete rest, no good.
I would look at doing 50-60m sprints, 10-30m flying sprints and 60-75m sprints for Max.V development, maybe some overspeed ocasionally. However first develop acceleration, once thats in place and your strength has gone up you can focus on Top speed.
Just remember you want FULL recovery in between sprints, and keep the total volume to 400m for accel. work, 500m for Max.V and 750m for speed endurance, maybe 900m depending on intensity (if 95%).
Drop the 400m runs for now and do special endurance work after accel. / Max.V work is done.
As for plyos… wait till after smolov and you can do 20 contacts after every speed workout, and do some bounding as well.