guys, getting ready for the up-incoming season, hopeful the kids did something over the break. Just wandering if you'll could look over my workout i have for my sprinter(100-400). Feel free to be VERY critical and make corrective suggest plz. First track meet is FEb. 24- no indoor.
MON. Speed/acc. go over acce. model and teaching power not quick leg turnout
5×20, 4×30, 3×40, 3×30, 3×40, 5×20(2 sets 1 on slight up hill incline, 1 on track) 1min rest/ 5 min rest
10x 200( 45 sec. rest btw each one 65%) 2X5X200 5 min rest btw each set
5x tape accel., speed hurdle- normal this would be a active recovery day for my team; I want to try some type of circuit this year. that included muti-jumps, multi-throws, and plyo's in it any help will be greatly appreciate.
Thur.8x 300 ( no time just smooth & controlled working on technique, this is also the time we work on segment runs
Fri. 14x 100(30 sec rest) 2x7x100 5 min rest btw set.
Now this is not the whole year workout just the first three weeks. Now I have 2 sprinter who are on my mile relay spit in the high 47's will this workout hinder there performance?
I also want to incorporate some sled pull into my program, is it to late if not when is the best day to do it?
One last thing what are some good multi-throws, and multi- jump series