here is what i think i'm going to go with… this is my crash course for acceleration. i think it's pretty solid. hopefully you guys to do. let me know!

Week 1

monday – 5x15m falling starts, 5x15m fall start + touch ground, 5x30m 3 point start, core work

tuesday – 2x5x150m @ 19 sec – 50m walk rep, 250m set walk, med balls

wednesday – 3x8x20m @ all out, multi jumps, core

thursday – med ball throws

friday – 2x5x60m ins and outs, core work

Week 2

monday – 2x5x OHB, BLF – 5x15m 3pt starts, 5x20m blocks starts, 5x30m block starts

tuesday – 2x5x150m @ 19 sec – 50m walk rep, 250m set walk, med balls

wednesday – 2x6x60m @ all out, core work

thursday – 3×5 hurdle hops, 5x20m accelerations

friday – 10x100m strides 30 sec/rep

Week 3

monday – 2x5xOHB, BLF – 5x15m harness start, 5x15m block start, 5x15m harness start, 5x15m block start, core work

tuesday – 2x5x150m @ 19 sec – 50m walk rep, 250m set walk, med balls

wednesday – 2x4x50 + 100 (accelerate for 50m, then sprint fast for 50m), core work

thursday – Off

friday 2x6x60m ins and outs, multi jumps

saturday – 2x5x150m @ 19 sec – 50m walk rep, 250m set walk, med balls

Week 4

monday – 2x5xOHB, BLF – 5x15m falling start, 5x15m falling start + touch ground, 3x5m run-in + 30m max effort run complete recovery/rep

tuesday – 2x5x150m @ 19 sec – 50m walk rep, 250m set walk, med balls

wednesday – 3x6x60m @ all out, core work

thursday- off

friday – 2x4x20m flys, 2x4x30m flys, multi jumps, core work

saturday – 2x5x150m @ 19 sec – 50m walk rep, 250m set walk, med balls