I appriciate your feedback. I am a self coached athlete so your advices are valuable.
The setup is a bit rough. You are doing 6 days of weights out of seven. I’d extend the microcycle to 10 days and add more rest or light tempo work. I’d also drop the weights to a maximum of 3 in a 10 day cycle. I suspect that you might be doing to many lifts for this phase of the season.
In the pre-comp phase you should be focusing on SE2 runs and speed endurance. Speed endurance should include Glycolytic Short Speed Endurance (GSSE), Speed Endurance (SE) and Special Endurance 1(SE1. As I stated I suspect your short speed is not good enough so that should also be a considderation. I would have you do most of the running at a relative high speed with the hope that some speed is developed in the next month.
Your setup:
M:10 min easy+20 min extensive tempo+gs (recovery day)
t:7-8x80m 9.5 average speed. 4 min rec. Strength in gym (low volume and heavy)
w:same as monday
t:6x300m 45-50 sec speed. 2 min rec. strength in gym (8-12 reps)
f:same as monday
s:6-8x60m sprint. 5-6 min rec + strength in gym (low volume and heavy)
s:6x150m. 8-10 min recovery. times between 18-19.5
I’d have you do something like this:
1: 10 min easy+20 min extensive tempo (recovery day)
2: Speed dev + Strength
3: Tempo
4: SE2
5: Tempo + Strength
6: SE1
7: Rest
8: Speed dev + Strength
9: Tempo
10: Speed Endurance
I have a few questions:
1.when you write tempo, do you mean recovery day? I normally do 20 minutes of relaxed strides on soccerfield with short jog rest inbetween HR under 160 BM.
Is something like that you want me to do on a tempo day? If not can you give me an example of tempo session in the cycle you have suggested?
2. Is 3x300m at close to 400m pace with 15-20 min rec a good SE2 session? can I use this or do you have other suggestions?
3.If you dont mind could you give me example of a 7 or 14 day cycle? with hard days on tue-thur-sat. Or tue-thur-sun?. I have work and school so hard training on the same days in the week would be more practical for me. (so its easier to plan my week)
Again thank you for your help!