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I personally feel its good to devolop keep some strength work of the calves since I can sometimes get pain in my achilles tendon, And it seems like calf raises keeps my achilles healthy. But yea I agree that they propably get enough load by sprinting itself.Core work I do 3 times pr week. on mye easy days.
situps, back extensions, static hold in sideways position and forward.
Yes I think have a good point aboout the 3 days wasy chin up. It can bee to much I guess.
But I have barbell rows on that BB day. So why do you suggest dumbell rows on that day?I am doing really good without any long runs. After cutting down long runs, sprinting more. I have significantly increased my speed, strength, and anaerobic power.
I believe the spesific endurance work in summer will be enough for 400m endurance (4x200m and 3x300m)how are you going to progress in terms of short to long?
I have no special plan when going from short to long. Exept that the summer plan consist of more speed endurance. Generally when spring arrives I go abit longer on my accelerations. From 8x30m—6x40m 6×40—-6×50
Whats your opinions about how you should progress from short to long?
ya, english is my second language so maybe i got something wrong. i thought you ment upright standing barbell row which works the delts, but i guess you mean this bent over/horizontal standing barbell row which works the back, so my bad sry boout that. if the calve thing helps you go right ahead, just talked about my experiances.
i´m very happy with your approach, personaly i think the long runs are overrated and many athletes would do better with more high quality work.
in my progression i usually do about the same, but at some point i reduce to one acceleration day a week versus two speed days and do my runs on speed days with a run-in because i feel that accelerating hard in a speed session would compremise the number of quality runs in that session. nothing you wouldnt already know but you asked : P