any ways here's my tentative routine.. plz any comments would be totally apprerciated.
M- short speed and weights
5x10m
3x20m
3x30m
3x40m
rest- 1min/10m sprinted
power snatch: 3-4 sets or 2-3reps
hang clean: 3 sets of 3
squat variation or deadlift variation (conv. Sumo, snatch grip etc): 3sets of 3-5 reps (heavy, ie 90-95%)-à depends on whether a squat or dead variation was used as the ME workout for the given week
GHR slow negatives: 3×6
Military press: 3×4-5
Pull ups- 3×6-8
Abs
T- Extensive tempo
200m rest 45 secs, 300m rest 75s, 400m rest 90s. repeat 4x, done at 75-80% of best effort
GS
W ??? GS/medball circuits
20 reps chest pass with squat
20 reps shot put left
20 reps shot put right
20 scoop pass
20 side toss left
20 side toss right
30 double skips
12 burpees
rest, 20 secs and repeat 3-5 times
or hard 12-15 minute continuous run (alternate weekly)
Th ??? long speed and weights
1x40m
2x60m
2x80m
bounds 3×10
power cleans 3-5 sets of 1-3 reps, going for a PR single in one of the sets
jerks 3-5 sets of 3 reps
box jumps- 3 x 5
Bench press 3×3-4
Lat pull downs 3×5
GHR 3×5
abs
F- extensive tempo- 16 x 200 m with 45 secs rest done at 75%.
St- ME Full body/intensive tempo
Squat or dead variation ??? 3×3, 1×2 going for a PR double each week and sticking to the same ME exersise for at least 3 weeks
RDls- 3×6
Bul. Split squats- 3×6
Bench variation or overhead press- 3×3 reps (ME)
Pullups 3×6
Abs
Intensive tempo- 150m rest 90 secs, 200m rest 2 min, 300m rest 3min???. repeat 3x (done at 85-90%)
Su-off
Progression
Sprint volumes on the long and short days will increase weekly.
Every 3 weeks the long speed session will be replaced by a speed endurance session (3x 80, 100, 150), and on that week the int. tempo session will be replaced by a special endurance session. (2×200, 2×300). Then after three weeks, I???ll switch back.