That seems like a pretty decent setup. What does the rest of your training look like?
mortak,
Here is the typical program per week
session 1: WORK OUT (usually Mondays). in the PRE COMPETITION phase we taper weight training starting 4 weeks before and replace those sessions with short sprint series and jumps / plyos
15min jog to warm up
20min core exercises (abs 1x 30 reps, abs diagonal 30 reps, push ups 40-50 reps, bridging/hip raises)
3sets x 6-10reps for all following exercises (this means 6-10 reps, then 90-120sec break, then again a set of 6-10 reps, then 90-120sec break, then again a set of 6-10 reps,)
squats (90 degree knee) 110 – 160 kg
Single Leg Split Squat 50kg
box lunges 35kg
bench press 50-70 kg
last exercise description. start in kneeling position and move into split lunge with 30-35 kg weights
when we get closer to the competition, we start adding plyometrics in between the squats and box lunges (e.g. 3x10xfrog jumps after squats, 3x10x one leg bounds after box lunges)
session 2 (usually Tuesdays): TECHNIQUE
warm up, drills
sprint technique, starts, etc. (1.5 h)
session 3 (usually Thursdays): SERIES / PLYOS
depending on season:
phase 1 = winter: longer runs 200-500 at 70-80% (I already got feedback to not do the long ones, but maximum 200m)
or stair runs and stair jumps, stadium runs and jumps (PLYOS), or uphill runs
phase 2: 80-150m at 90-95%
phase 3: pre-comp: short 30-60 at 100%