Alright, so I know this may not be directly related to sprinting, but I know the members here are as knowledgeable as any I have ever seen:
I am heading into my senior year in high school. I play baseball, have been recruited by some schools (smaller D1’s and upper D3’s plus some juco’s), but I really need some help creating a conditioning program this winter. I am 5’10” 160 on a good day lol, and the problem is, I only run around a 7.1 60 yard dash time thus leading to me being overlooked by many schools, showcases, etc. (they say I need speed if I don’t have the size).
I have done a lot of research over the years on different workout programs. I have gotten faster on different programs but I’ve realized lately over the past year or so that I have begun to plateau. I know the basics on training (plyos, max effort lifts, dynamic lifts, rep lifts, just basics, not the science behind it). I have tried recently many Westside programs, especially Joe D’s WSFSB, and have recently experimented in creating a template for the winter (shown at the bottom). Can you guys offer suggestions towards this template? Does it look like I am overtraining? How would this template differ from a template geared specifically towards a sprinter (even more specifically, a sprinter training specifically to run a 60 yard dash)?
Thanks again for all the help.
Workout Template: All weight work will be run similar to that of a westside workout, more specifically a Joe Defranco westside workout.
Monday – Sprints focusing on acceleration followed by Max Effort Lower Body
Tuesday – Off
Wednesday – Max Effort Upper Body
Thursday – Off
Friday – Sprints focusing on top speed followed by Dynamic Effort Lower Body*
Saturday – Off
Sunday – Rep. Effort Upper Body**
*Follows a A / B scheme. A includes dynamic power cleans, B involves plyometrics. These are to be rotated every week.
**Every so often a Dynamic Upper Body day can be tossed in.
Sorry for posting this in two seperate forums… I didnt read into the strength threads until after I posted it in the sprinting forum.