ok I’ll keep a training journal. I train alone so writing a journal keeps me motivated. Sorry for my English, is not my native language.
Background info
Age:30
Height: 5.10
Wheight: 185
Just one year since I started training for sprints. Before bb type of workouts. Three weeks ago I ran at an indoor meet for 60m. My time was the amazing 7.61 lol. Pretty strong at the gym:
Full back squat: 390-400
Bench press: 300-310
Power clean: 200-220
...but I’m slow on the track. Next meet (100m maybe I’ll try 200m too) is in 3 months. My training for the last two weeks:
18/2: 2x4x10, 2x4x20, 3x30, gym
20/2: 3x3x40, 2x50, gym
22/2: 3x300 (10 min recovery between sets), gym
25/2: 2x3x10, 3x3x20, 2x2x30, gym
27/2: 2x3x40, 2x2x50, gym
29/2: 2x300 (15 min recovery between sets), gym
Often between high intensity days I do extensive tempo (no more than 800m), hurdle mobility, med ball circuit etc. Full recovery between reps on speed days (not for intensive tempo but later I’ll change it to special endurance). My lifting is basic just squats, bench press, chinups and power cleans. No plyometric and jumping exercises. 2 weeks of loading and deloading every third week. I know what you are going to say…speed volume is too high but I’ll give it a try and see how it goes…no problem so far…Next days I’ll start timing my workouts with the help of a digital videocamera.
