I’m a little confused…are you currently only training twice a week? Some thoughts….
1.) That’s a lot of sprint drills. I really don’t think you’d need even half of the total volume of drills you have right now. I’d say that you should try to do about two reps of each of the drills your doing right now and you should try to have some sort of variety in what your doing.
2.) What are you doing for weight room and plyos? How confident do you feel about your technique?
3.) I would keep sprinting, weights, and plyos all on the same day. As a general rule of thumb, keep high CNS activities on one day and give yourself at least 48 hours before another one. Do that 3x a week and do tempo or GS on days in between.
4.) The volume seems a little bit high on the speed work. I’d try to keep the volume for speed work in the range of 180-300m. If you want to do timed 100’s, keep that to its own day and do fly 30’s on another.
5.) For the fly 30’s, what is the run in distance? I’d say you need more than 3 minutes rest between reps(At least 1 minute for every 10 meters run, including run in). Since your less experienced, I think you would benefit more from something like 5x50m all out because you would be able to get reps on acceleration and maxV at the same time.
I’m not training only twice a week. This is what my week looks like:
Sunday: Weights (morning) & Plyometrics on the track (afternoon)
Monday: Tempo on the track or grass (afternoon)
Tuesday: Weights (afternoon)
Wednesday: Acceleration or Max Speed on the track (mornings) & Weights (afternoon)
Thursday: Weights (afternoon)
Friday: Rest Day
Saturday: Weights (mornings) & Max Speed on the track (afternoons)
In the weight room, I’m dividing my days based on areas of the body. For example:
(Legs 1) is for targeting the Quads & Calfs with squats (back squat/hack squat), leg presses, weighted calf raises, and various circuit training machines (knee extension).
(Legs 2) is for targeting Hamstrings, Hips, & Glutes with squats, leg presses, and exercises that I do with my own weight on the floor with a mat. I know that sounds pretty strange, but I kept messing up my legs with the circuit machines meant to train those areas.
(Back/Biceps) will include variations of weighted rowing machines, then lat pulls and bicep curls
(Chest/Shoulders/Triceps) on those days I do bench press, chest press, 2 circuit machines for chest press, dips, 2 circuit machines for triceps, and then free weight triceps.
On Plyo days this is what I do:
4x30m A skips
4x30m single leg hops
4x30m double leg hops
4×10 reps of In/Out Plyos with rocket jumps
The confidence I have in my technique is average. I know it can be better and I know it’s not terrible, I’m just not that sure about it.
I’m not sure what other drills I could do for technique. I’m constantly searching this forum and other pages for ideas, because like I mentioned before, I have no background in athletics.
I’m going to take everything that you suggested into consideration and I definitely appreciate any additional feed back.