Im going to be breaking my week up into 3 days Upper Body, 2 Days Legs and a couple days for Core Stuff. How would somethign like this (below) sound, training for the 100m, basically just tell me what you think of the leg stuff, comment on reps, sets, exercises, day/week etc. I have the upper body stuff under control, but my Legs stuff I need to get on track to get some speed.
(These 2 days are about 3 days apart)
(Week 1 and 2 basically just keep going through, so WEEK 1, WEEK 2, WEEK 1, WEEK 2 etc.)
WEEK 1
Day 1 for Legs:
5-10 Mins of Skipping
Squats 3Sets, 6 Reps
Reverse Leg Press 3 Sets, 6 Reps
Calf Raises- ? Unsure of What to do (Weighted or not etc.)
OL1- ? Unsure of what to do
2X40YD Dash on Field
2X100M
Day 2 for Legs:
5-10 Mins of Skipping
Leg Presses 3 Sets, 6 Reps
Lunges- 3 Sets, 6 Reps
Calf Raises- ? Unsure
OL2- ? Unsure
2X40YD Dash on Field
2X100M
WEEK 2
Day 1 for Legs:
5-10 Mins of Skipping
Squats- 4 Sets, 4 Reps
Reverse Leg Press- 4 Sets 4 reps
Calf Raises- ? Unsure
OL1- Unsure
2X40YD Dash on Field
2X100M
Day 2 for Legs:
5-10 Mins of Skipping
Leg Presses- 4 Sets 4 Reps
Lunges- 4 Sets 4 Reps
Calf Raises- ? Unsure
OL2- Unsure?
2X40YD Dash on Field
2X100M
I think it wouldn't hurt to do one of two thigns, either incorporate some plyos and do the same routine year around, or add an exercise or two more to this workout, and make it strictly strength training, and then do just plyos for a month or two later in the year.. some comments on that would defenitely be appreciated.. I don't know very much, but want to get a concrete program down that will take me from now through football season in September-November and then straight through to Track Season in April. Also the order of which I do things might need some work.. overall I'm lookign to create a solid solid workout program, and need some help, so comment away please.
