My times are 11.1 and 22.3; I train once a week, but it’s on and off. However, my season is now over, I’ve finished University now, and I expect to be training more often because I believe my times can drop a lot. I’ve deviced a training program of my own since I can’t get to the track in my area (under construction). My aim for next season is sub10.6 and 21.low
I’ll be doing weight training on the same days as my sprint training (on grass) as I believe that if I spread weights and grass work, I won’t allow my CNS to fully recover, as opposed to doing them both on the same day and having a day or two days rest. Weights is usually done 10am in the morning, and grass usually done 4pm. The weights effort is done @ 60% to allow me to peak well for the season and I never train at 10% as this leads sprinters to injury as Clyde Hart mentioned once so I train at 80% maximum to allow me to benefit more from the training and gives my muscles the ability to remember the sprinting position so that I won’t have a problem of holding it when going all out in competition. The grass field is fairly small, however, having measured the distance, it’s within roughly 150m straight and 40metres wide, so instead of doing 200m runs, I’d do 100m back to back for example, 6 x 200m would be shown like this: 4x(2x100m).
Personal Best: 11.10 & 22.30
Aim: 10.60 & 21.5
WEIGHTS (applies to main exercises)
Power
[Sep.-Oct.-Nov.] 3 x10, 8, 6reps @ 70% – 80% of 1RM
Maximum Strength & Power
[Dec.-Jan.-Feb.] 3 x8, 6, 4reps @ 80% 1RM
Maximum Strength & Power
[Mar.-Apr.-May] 3 x6, 5, 4reps @ 80% 1RM
Maximum Strength & Power
[Jun.-Jul.-Aug.] 3 x6, 5, 4reps @ 60% 1RM
DAY ONE
Strength Work
Main Exercises:
Incline Bench Press
Lateral Arm Raises
Shoulder Press
Lateral Pull-Down
Tricep Pull-Down
Bicep Curls
Barbell Bent-over Row
Leg Press
Arm Action (with dumbbells)
Power Cleans
DAY TWO
Power Work
Main Exercises: (Helps towards Power Clean Progression)
Deadlift
Half-Squats
Shrug
Hang Clean (into Push Press)
Military Press
Core Work:
Pull-Ups (3 x10reps)
Sit-Ups (3 x50, 40, 30reps)
Leg Raises (3 x 30reps)
Back Extension (3 x30seconds)
@ Home….sit-ups, with legs cycling (3 x 20reps)
@ Home….hip raises (3 x 20reps)
GRASS WORK
**Morning jog to station & back @ 6am on Tuesdays & Thursdays
[Sep.-Oct.-Nov.]
DAY ONE- Warm Up/Stretch & Drills
4 x (2×100) @80% [1.5mins recovery]
8 x100m @75% [WB recovery]
Jump Squats (3x30reps)
DAY TWO- Warm Up/Stretch & Drills
6 x(3×100) @80% [2mins recovery]
6 x 80m @80% [1.5mins recovery]
[Dec.-Jan.-Feb.]
DAY ONE- Warm Up/Stretch & Drills
8 x(2×100) @75% [2mins recovery]
4 x 100 @80% [1.5mins recovery]
Jump Squats (3x30reps)
DAY TWO- Warm Up/Stretch & Drills
4 x(3×100) @80% [2minutes recovery]
6 x 80m @80% [1.5minutes recovery]
[Mar.-Apr.-May]
DAY ONE- Warm Up/Stretch & Drills
4 x 30m @80% [30secs recovery]
6 x(2×100) @75% [2mins recovery]
Jump Squats (3x30reps)
DAY TWO- Warm Up/Stretch & Drills
4 x 80m @80% [WB recovery]
3 x 100 (acc./tec./main- 30/30/40) [WB recovery]
[Jun.-Jul.-Aug.]
DAY ONE- Warm Up/Stretch & Drills
4 x 60m @80% [WB Recovery]
3 x 100m @80% [WB Recovery]
2 x(2x100m) @ 80% [2mins recovery]
DAY TWO – Warm Up/Stretch & Drills
3 x 80m @80% [WB Recovery]
3 x 100m (acc./tec./main- 30/30/40) [WB recovery]
I welcome any critiques or advice as I want to get the best out of this!