Sun: Tempo + upper body hypertrophy
Mon: accels,fly 20x3,60m+80m+clean\squat
Tue: Tempo
Wed: accel+SE+snatch+GM
Thu: Tempo + upper body hypertrophy
Fri: accels15m,60m dashes + Jumpsquat+RDL
Notice I separated upper from lower body weights.
when I say upper hypertrophy I mean 10-12 reps, 2 short of failure
I usually CANNOT find the energy to finish track+full body session effectively enough, thought i would split it and throw in benching and rowing twice a week on tempo days, not so hard… just to get a nice pump and maintain what i have built so far.
Any comments on this ?
sorry if it sounds stupid, but hey, it doesnt hurt to ask…
Well, I’m not really Ben Johnson that I can’t grow in a 5 meet season
And i’m only doing some bench and rows at 12 reps…
So, what do you say ? if not, then not… Heck I don’t even care for my upper body, have not trained it for 6 months lol… though I’d do some pump work on tempo days…
Because my next meet is a month away… When I had weekly meets I did 1 speed session a week… but either way 1 of them is always “light” … I can’t handle 3 full workouts a week, alot of time i cut the volume by half cuz the runs start to look slow
