ok so would this be a good training program
Monday:
1. Warm‑up: 800m
2. Flexibility exercises
3. 2 x 600 Speed 60 sec. 400/ rest 15 minutes
4. 3 x 300 Speed 50 sec./rest 1 minute
5. 3 x 300 Speed 40 sec./rest 5 minutes
6. Cool down: 800m
7. Weights
Tuesday 1 . Warm‑up: 800m
2. Flexibility exercises
3. 5 x 150 build ups (50 hard, 50 relax, 50 hard)
5. Cool down: 800m
6. Weights
Wednesday 1. Warm‑up: 800m
2. Flexibility exercises
3. 4 x 350 (Event Run) Speed 49 sec/Rest 10 minutes
(50 fast‑‑1 50 relaxed, 200 time 28 seconds‑‑l 00
picked up fast‑dast 50 steady and keeping good form)
4. 3 x 200 Speed 30‑29‑28 sec/Rest 3 minutes
5. Cool down: 800m
6. Weights
Thursday 1 . Warm‑up: 800m
2. Flexibility exercises
3. 600‑400‑200‑400‑600 Speed 30 sec pace/rest 5 minutes
4. 6 x 100 strides Speed medium/rest 1 minute
5. Cool down: 800m
6. Weights
Friday 1 . Warm‑up: 1/2 mile cross country run
2. Flexibility Exercises
3. Short hills 3 sets of 5 or 100 in/outs
4. Weights
Saturday Plyometrics
Sunday Rest
WEIGHTS:
Monday:
– Snatch – 3×6
Squat – 5×5
Straight legged dead lift – 3×5
1 leg alternating curls – 3×8
Seated calf raises – 3×8
Ab/Ad machine – 3×8
Tuesday:
Dumbbell bench press – 3×10
Dumbbell military press – 3×8
Pull downs – 3×8
Bicep curls – 3×8
Triceps extensions – 3×8
Forearm curls – 3×8
Thursday:
Power clean “pulls” – 3×6
Squat – 3×8
Power Shrugs – 2×6
Good mornings – 3×8
Ab/Ad machine – 3×8
Seated calf raises – 3×8
Friday:
Bench pull – 5×5 (Like T-Bar rows but by lying on a bench with a barbell underneath.)
Dumbbell push press – 3×8
Dumbbell bench press – 3×8
Bicep curls – 3×8
Forearm curls – 3×8
make any comments/thoughts
