My dad is 51 years old and has never done any serious sprint training since high school. He has run the 100m for masters meets for the past two years without really training much for it. This year we're trying to get to four times a week until 100m comp in the spring. I'm not sure about how many weeks we would do of each phase and how exactly I would work out the periodization scheme yet for him but first I'm just trying to look at what a weekly template might look like for SPP.
GPP would be:
Weekday 1:tempo/light circuits in the morning
Weekday 2:tempo/light circuits in the morning
Weekend day 1:acceleration development on grass and upper body depletion work at around midday
Weekend day 2:lower body depletion work and harder circuits at around midday
For SPP we would have to keep the recovery days during the week and use the weekends for hard training. The first day we could do speed work and I'm trying to think what general training component could be used the next day that would provide some nervous system (and this is especially hard to accomplish since he's basically a newbie) and muscular stress but not make him prone to injury. He is not skilled at lifting so HI weightlifting is not really an option. I was thinking maybe explosive medicine ball throws followed by a heavy but in the 8-12 reps range weights circuit focusing mostly on compound exercises. Does this sound like a decent plan or does anyone have any better ideas?
Thanks.
