Sorry about that – I made some mistakes which weren’t supposed to be there. Here is the correct version:
Track Training
Monday:
Acceleration Development:
10 x 15m sprints
5 x 15 sprints from lying
5 x 15 sprints from standing
Weight Training:
Bench Press ??? 3 x 6
Deadlift ??? 3 x 6
Lat Pulldown ??? 3 x 6
Tuesday:
1 x General Strength Circuits
Jumping Jacks (45 seconds)
Burpees (45 seconds)
Lunge Walks (45 seconds)
Medicine Ball Abs (3 x 15)
Bodyweight Squats (45 seconds)
1 x Bodybuilding Circuits (Light Weight)
Leg Press (3 x 12)
Machine Row (3 x 12)
Leg Curl (3 x 12)
Dips (3 x 12)
Leg Extension (3 x 12)
Military Press (3 x 12)
Calf Lifts (3 x 12)
Bench Press (3 x 12)
Machine Squat (3 x 12)
Medicine Ball Abs (3 x 15)
Wednesday:
4 x General Strength Circuits
Jumping Jacks (45 seconds)
Burpees (45 seconds)
Lunge Walks (45 seconds)
Medicine Ball Abs (3 x 15)
Bodyweight Squats (45 seconds)
Weight Training
Bench Press ??? 3 x 6
Deadlift ??? 3 x 6
Lat Pulldown ??? 3 x 6
Thursday:
2 x Multi Jump Circuits (40 foot contacts each) ??? (80 foot contacts total)
15 x Tuck Jumps
10 x Jump Squats
10 x Lunge Jumps
05 x Bounding
1 x Bodybuilding Circuits (Light Weight)
Leg Press (3 x 12)
Machine Row (3 x 12)
Leg Curl (3 x 12)
Dips (3 x 12)
Leg Extension (3 x 12)
Military Press (3 x 12)
Calf Lifts (3 x 12)
Bench Press (3 x 12)
Machine Squat (3 x 12)
Medicine Ball Abs (3 x 15)
Friday:
3 x Hill Sprint & Walk back down
Weight Training
Bench Press ??? 3 x 6
Deadlift ??? 3 x 6
Lat Pulldown ??? 3 x 6
Credit Goes To ‘person‘ – really appreciate you helping me w/ this!