Here's a couple recommendations:
- Don't split up weight training sessions by upper and lower body.
- I actually don't see much high intensity work in the program you listed so reducing it is a moot point.
- You've got two tempo days back to back. While this isn't necessarily a problem you might want to restructure this.
- MB workouts can be very high intensity or very low intensity depending on the manner in which you perform the exercises and the loads used. I can't tell which way you're using them but I'd suggest pairing Multi-Throws (high intensity, low rep, all-out throws) on your hard days and circuit type throws on your easier days.
- Even when easing in to a program, you can still include 3 higher intensity days. These days won't need to be as intense as say a speed workout in the competition phase but the increased frequency of higher demand work will be beneficial later on.
ELITETRACK Founder