Elitetrack: Sport Training & Conditioning

How does this look for someone trying to improve 55m and 60m speed?

2x30m for both A and B skips every day

Day 1-10-18 heavy med ball reps, 2x3-6 (1st set-half acc. up to 30m from down start, second half from standing start, 2nd set-flying 30-50m), Plyo, Weights, Abs

Day 2-600m tempo, high rep med ball exercises for "core"

Day 3-2x3-6(SE-first set 60m, second 55m), Plyo, Weights, Abs

Day 4-600m tempo, high rep med ball exercises for "core"

Day 5-Rest or 600m tempo

Day 6-Repeat Day 1, except Max V work first

Does this look good?

What phase of training are you in? What is your training age and Pr's?

Im about to start GPP, but Ive already got that planned out. This is SPP, I only ran track once(freshman year 5' 9" 235lbs ran mid 6.9's for 55m, didnt lift or run that year). PR for 40 is 4.4(no running just lifting @ 220lbs 5'11"). I was hoping to get down to around 185-195, low body fat(i have a horrible diet so i figure that is mostly to do with my 21% body fat), gain strength and seriously sprint train for the first time. I wanna run consistent sub 6.45 55m and sub 7 60m. Weight training age is 1 yr, no training age as far as serious sprint training. PR for 55m frosh year was 6.92

With a quick look, I'd say you should up the tempo volume a little bit, increase the acc dev. work, decrease or eliminate the maxV work, and eliminate the speed endurance work.

Why up tempo? Why eliminate max v? As max V goes up so does length of acc. phase, so I would acc. over a further distance. As for special endurance, its not that per se, but its 3-6x50-60m runs more so to practice going through the acc. and for now the max V portion(as an untrained person my max V is achieved before 55 or 60m). As for tempo I thought it unneccesary to do too much, but I felt 600m would be sufficient.

You don't have to increase tempo but if you were to get the benefits typically desired from tempo running I think you'd want to either up the voume to 1000m or add in other training modalities that have similar training effects (general strength work, med ball circuits, easy multi-jump circuits, etc.). I'm personally not a huge fan of tempo running but I do think if you're going to do it that you at least do enough to accomplish what you're trying to do.

As for my other suggestions, you typically don't want to work on MaxV during GPP. It has been done this way sucessfully but I personally think you'd be better developing acceleration mechanics and capacity before working MaxV.

This isnt GPP, Im already in GPP, this is for SPP, I dont do max V work during GPP. On tempo days I do body weight exercises between reps and sets, and the high rep med ball exercises is composed of 10 exercises at 50 reps each in a circuit fashion with a light med ball.

That sounds fine then. Sorry about the confusion with GPP & SPP…..I guess I just read a little too quickly for the second time today.