Hi, i made a thread in here a while ago but here the deal. i was going to tryout for indoor track last year but held off a year to gain strength.. which went very well. deadlift is now up to 365×1 squats are weak but coming along, bench is okay 235×1 and power clean in the 185-190×1 range.. so now that the base of strength is there i AM going to tryout for the D1 track team.
im 6’2″ 200lbs and i have 8 weeks to get in the best sprinting shape.
when i was significantly weaker but also lighter.. 6’2″ 165lbs i ran around 7 flat for the 55 after a month of my own sprint training aka lack of knowledgable programs for sprints and no blocks
so now im going to propose my workout to u guys that i plan on starting get into good shape for the tryouts.
in 8 weeks im trying out for the 55m dash so how does this workout program look for optimizing my chances of making the team. the goal is to run under a 6.7 for the 55m, and all i know is i did a 7-7.1 last year with no track training previous and 1 month of working out.. help me please!!
Mon – Legs, Core, Hips
(Plyos)Depth Jumps – 2 x 5
(Legs) Below Parallel Squats – 3 x 5
(Legs) Sitff Leg Dead Lifts – 3 x 5
(Core) Hanging Leg Raises – 2 x 20
(Core) DB Side Bends – 2 x 15
(Core) Machine Oblique Twists – 2 x 10
(Hips) Lying Side Hip Extensions – 1 x 15 (ankle weights)
(Hips) Kneeling Leg Kickbacks – 1 x 15 (ankle weights)
Tuesday – Upper Body Strength
Flat BB Bench Press – 3 x 5
Military Press – 2 x 5
Bent Over BB Rows – 3 x 5
BB Curls – 2 x 8
Close Grip BB Bench Press – 2 x 8
Wednesday – Sprint Acceleration
8 x 10m Sprints
1 Leg Bounding – 2 x 10 Foot Contacts
4 x 20m Sprints
2 x 40m Sprints
Thursday – Active Recovery
Laps in the Pool or Stationary Bike or Light Jog
Friday – Top Speed Development, Core, Hips
2 x 55m Sprints
Rim Jumps aka Tuck Jumps – 2 x 10
3 x Flying 40m Sprints
3 x Sprint – Float – Sprint (30m – 20m – 30m)
Planks – Max Time (front, back, left, right)
Crunches – 1 x 25
Reverse Crunches – 1 x 20
Knee Raises – 1 x 15 (ankle weights)
Front Kicks – 1 x 15 (ankle weights)
Lying side Hip Extensions – 1 x 15 (ankle weights)
Kneeling Leg Kickbacks – 1 x 15 (ankle weights)
Saturday – Upper Body Reps
Incline DB Bench Press – 3 x 12
DB Shoulder Press – 2 x 12
Front Lat Pull Downs – 3 x 12
Pully Machine Curls – 2 x 12
Push Downs – 2 x 12
Sunday – Rest or Active Recovery
Optional Laps in pool, light jogging or stationary bike