6x200m at 70% with 2 min recovery
2×30 seconds of weights on cable pulley for speed endurance as weather is bad:
Arm pull back
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)
Squat Jumps x15
Hang Cleans- 245
Box Jumps x15
Parallel Step Ups- 175
Lunge jumps x15 each leg
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.
STILL aweful weather.
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?