Yea, I was thinking about scrapping the MB circuits on monday and friday and maybe just putting the explosive MB workouts on monday and friday.
the different starts were mainly for variety but the block starts are so i can work on my block form and the lying starts re ot develop the quickness that i need thefirst few steps and the 3 pt/ start is the normal standard start i use in training.
if you wouldn't do intensive tempo on wednesday then what would you do? or would you just switch the int. tempo session with another day?
here is what the program would look like with the above layout:
Monday-Acceleration Dev.-Weights
3-4x30m w/ Isorobic Exerciser
3x10m block starts
2x10m 3 pt. starts
2x15m standing start
2x15m falling start
3x20m lying starts
1x20m block start
Explosive MB:
Overhead Toss-4×5
Lunge Toss-4×5
Push Press-4×5
Plyos:
Box Jumps-2×5
Stair Jumps-2-3×10
Vertical Jumps-2-3×6
Hip Flexor Jump-2-3×5
Weights(density training)
Bench Press-8×4@65%
Squat-8×4@65%
Power Clean4x4 @ 80%
Seated Rows-3×10
Military Press-3×5-10
SLDL-3×6
Tuesday-Tempo, Circuits
Tempo-3x4x200m
1x200m
(total volume-2600m)
4-5x80m Running A's
GS Circuit:
Pull Ups-3x max reps
Dips-3xmax reps
Push Ups-3x max reps
Bodyweight Squat-3x 1 min
Bodyweight Lunges-3×10 each leg
Mountain Climbers-3x 1 min
MB Core Circuit all of them are 3×30 seconds)
MB Crunch
MB Rev. Crunch
MB Twist
MB Jacknife
MB Led Ad-Abs
Wednesday-Intensive Tempo, Weights
2×300-400-300 with 5 min rest, 10 min between sets
Plyos:
Bounding-2×20-30m
Vertical Jump-2-3×6
Straight-Legged Bounding-2-3×20-30m
Long Jumps-2×5
Weights:
Bench Press-8×4@65%
Front Squat-8×4@65%
Power Clean4x2 @ 90%
Seated Rows-3×10
Military Press-3×5-10
SLDL-3×6
Thursday-Tempo-Circuits
Tempo-10x150m
5x200m
4-5x60M Running A's
GS Circuit:
Pull Ups-3×10
Dips-3×10
Push Ups-3×10-15
Bdywght Squats-3×15-20
Bdywght Lunges-3×10-15
MB Core Circuit
Same as tuesday
Friday-Power speed Hills-Weights
MB Accels-2x30m
Power Speed Hills-5-6x30m
Accel Dev:
3x15m block starts
3x15m lying starts
3x20m block starts
Explosive MB:
Lunge Toss-4×5
Woodchoppers-4×5
Overhead Toss-4×5
Plyos:
Box Jumps-2×5
Scissor Split Jumps-2×5
Hip Flexor Jump-2×5
Stair Jumps-2-3×10
Weights:
Bench Press-8×4@65%
Squat-8×4@65%
Hang Clean-4×3 @ 85%
Seated Rows-3×10
Military Press3x6-10
SLDL-3×6
i didn't change the acceleration development but what i would change wiht it is to only stick with lying, block, and 3 pt starts.