I suppose it's my turn to reach out and ask for help/'advice'. I should mention, I just typed a book and when I tried to submit I had timed out and everything went to waste (approx 30min typing). I'm going to make this post more brief!
My main event is 400 hurdles (400m). I am 5'8, fairly weak. squat=195ish bp=205 clean=175ish
Heading into fall, my main goal is to get STRONGER. I have searched the forum frequently as well as being a CF fourm viewer. I come here not to have someone desing a program for me, but for people to aid and help/give adivice for ME TO PUT SOMETHING TOGETHER. I feel I have learned from these forums but at the same time I get overwhelmed with the vast methods/theories/ideas. Coach has nothing for us going into school next week, but I want to be ahead of the game and start(Continue) my training right off the bat.
I did no running in the summer, I did lift weights. Improved my bench from 175 to 205 (I put up three days ago). Squat I feel has not gone up so much. I wont take time at moment to post whole routine (if wanted I'll post). It was more of a bodybuilding routine I think, (chest on mon, legs on wed, back/shoudlers on fri) with cleans on wed and push press on fri (both lifts at 85-90% 4×4). Dont really consider it a hypertrophy, didnt gain mass really (never have!), but I made some small steps, but not as much as I wanted/expected for the 2.5 month long summer.
We will start running workoust within the next few weeks/month, when we get settled into school. Again, my main goal for the fall is to get stronger and have a higher power output. I see all types of phases (max st, maintenance, etc), all types of routines such as Westside,5×5,etc, and this is where I can get overwhelmed in trying to make something for myself. Some say to squat/press/oly 2-3 times a week. I see all types of %'s that should be used for oly lifts, again I can ge confused on which % and when to use them. I run collegiate track, so ACTUAL practice will start breifly before winter break and right away in mid January when we come back from break. SO, while running in the Fall, again, my main goal in the weight room is to gain some strength.
I will continue to "search" the forum and read up in making progress to put something toeger. I am in hope that others will respond and lend theire advice,,,I thank you in advance. Sorry for the again BOOK I wrote(just trying to give some background and goals)