Ht: 6' Wt: 170 lbs
55 – 7.24 FAT (2005)
100 – 11.99 FAT (2005)
200 – 24.10 FAT (2005)
400 – 54.68 FAT (2006)
52.6 split (2005)
800 – 2:17 split (2004)
Hang Clean – 215
Back Squat – 335
Bench Press – 235
I run for a small DIII school and am preparing for my Jr. season. The last two years we've had a very small sprint group (6 people or less) which means even with my horrible 100 time I've still been running on the 4×1. Ran fairly well my freshman year and then had injury problems that lead to weight problems that hurt me last year and am looking for great improvement this year. My coach thinks I can run sub-50 but my goals are somewhat more conservative than that.
Conference rules prohibit us from starting official practice until the start of 2nd semester (Jan 22) and I'm trying to peak for our conference meet the second weekend in May. Over the summer I lifted MWF, played frisbee for a couple of hours TThSat and usually did drills and short accelerations on Sunday.
General idea of the lifting program is:
Every session preceded by 5 min jump rope and dynamic flexibility
Monday: Cleans, Bent Over Rows, Front/Lateral Raise, Pullups, Glute-Ham, RDL, Reverse Hyer
Wednesday: Back Squat, 1-Leg Squat, Bench Press, Shoulder Press, DB Step Up, DB Walking Lunge
Friday: Snatch, Push Jerk, Bent Over Rows, Upright Rows, Glute-Ham, RDL or Triple Threat, Pullups, Dips
After 6 weeks Wednesday changes to RFD Squat, Speed or Pause Squat, Bench, 1-Leg Squat, Shoulder Press, Wt. Hip Flexion. Also after 6 weeks weighted squat jumps are added on Monday and jumping lunges on Friday.
All sessions followed by abs (progressing from 200 to 400) and static stretching. Program follows a general scheme of low weight/high reps to high weight/low reps with the volume changing every 2 to 3 weeks.
I'll put up what I've been doing this fall later but for now I've got to head to class.