Saturday
Warm up
6x200m at 70% with 2 min recovery
2×30 seconds of weights on cable pulley for speed endurance as weather is bad:
Knee Drives
Pull Backs
Knee Extension
Leg Curl
Arm Drive
Arm pull back
Cool Down
Monday
Warm up
Dynamic flex
Sprint drills
20x10m acceleration development (weather is really bad, so had to where I could)
Contrasted Weights (3 sets of 30 seconds timed reps, moving as fast as possible with full ROM, 3 minute recovery and incomplete rest between jump exercises, reps on jumps were 15)
Squats- 235
Squat Jumps x15
Hang Cleans- 245
Box Jumps x15
Parallel Step Ups- 175
Lunge jumps x15 each leg
Cool Down
Notes: on the timed reps for weights I usually do 12-14 reps depending on how good my nervous system feels. Overall I see great results with contrast training with power, jumping ability, force production, and conditioning. It takes a lot to recover from these.
Tuesday
STILL aweful weather.
Warm up
hurdle mobility 2×10
Dynamic flex circuit
Low walk circuit 2×10
GS Circuit 1×10
Med Ball Circuit 1×10
Pedestal Circuit 2×10
Cool Down, barefoot strengthening.
This model works really well for me. I know it’s a similar model to a lot, but it works best for my body.
I think that is messed up how I can only run a 100m in 12.02 and yet squeeze a 300 in 37.9. Or the best one is I ran 8×150’s this summer with 3 mintues recovery in 16.2 to 17.0 seconds a rep! I am trying to prepare to run faster this year as main goal. I probably get to TOO Excitied before a race, I know all my coaches have told me when doing jumping exercises or weight lifting that I get over excited and really push my body so beyond that it takes quite a toll. Any suggestions on lowering my arousal before a race, as I get too aroused and run way slow?