After a massive layoff im trying to make a comeback. I was forced to stop running last june by what i thought was os. pubis. I am hoping to concentrate on the 200m and do the odd 100m. I was a 400m guy but due to injury fears i want to stay away from any sort of volume. Due to this im really wanting to stray from intensive tempo that im so used to but am struggling for alternatives that would give me a good base and preparation for SE1.
My planned program so far is (GPP)
M- Accel dev. Weights
T- Tempo (starting at 1200m up to 2000m), General fitness&core
W- ?? weights
Th- as tues
F- Accel dev. Weights
Ideas as to wednesdays workout to give me a good lead-in to SE? I may have included med balls but dont have access to one unfortunately.