Speed work
1.50m / full recovery/ 50m.
FULL RECOVERY
2.60m / 40m
FULL RECOVERY
3.70m / 30m
FULL RECOVERY
4.80m / 20m
FULL RECOVERY
5.90m / 10m
Tuesday 15th July
SPEED ENDURANCE
1x300m
1x200m
3x120m
I think my speed and accelerating has improved a lot over the last few weeks.
My weak link at the moment is running through the line- I need the feeling of running right through it, not gradually slowing down into it.
So things are gonna look like this:
Speed work
Light plyos- Broad jumps Or Vertical jumps
0-15m
25-35m
40-55m
Flying 30s/40s
Speed enduarance
120m-160m Building upto 200m in the next few weeks
Different rests, sets and reps
Wednesday 16th July
DB Bench Press
40kgx8 PB
40kgx7
40kgx6
Chin-ups and Pull-ups
x2
Wide-grip pull-ups 12, 5
REST 10
Med-grip pull-ups 3, 2
REST 10
Med-grip chin-ups 3, 3
REST 10
Narrow-grip chin-ups 2, 2
Dips
BWx20
x17
Hanging leg raises
3x12
Hyperextensions
3x12 with 15kg
Friday 18th July
To do in a bit:
Max Effort Lower
1.Squat, Wave-loading
FIRST WAVE
120kgx3,125kgx2,130kgx1
SECOND WAVE
125kgx3, FAILED ON 2.
I probably made the usual wave-loading beginners mistake, having my starting weight too high.
I’ve gone through it, last time I tested my 1RM, I got 140kg. So today in my first wave, and my 2 reps in the second wave, I did 8 reps. Ranging from around 86%-93%, maybe this explains why I failed the second wave early on.
2.Romanian deadlifts, 4x8 with 90kg. 95kg next week.
3.Bulgarian split-squat
4x6 with 30kg DB’s
4.High-rep ab circuit, (15-20 reps of 2-3 sets)
Sprinter sit-ups, V-ups, Toe touches,Hip thrusts
Sunday 20th July
Max effort upper body
A)Incline bench press
work upto 1RM- 105kg! PB
B)DB press (palms in)
3x6
25kgx6,30kgx6,30kgx6
C)Chin-ups
4x12
D1)DB side raises
3x12
7.5kgx12,10kgx12,10kgx12
D2)EZ bar reverse curls
3x8
20kgx8,20kgx6,20kgx5
Speed work
Mountain climbers into 10m sprints x3
10m x3
25m x4
40 yard dash x2
Flying 40s x 2
How do you do so many sets on the same exercises without burning yourself out? 
Im not arguing just want to get an answer. Do you go to failure or are the first few sets on the exercise a warmup?
nvm i see what your doing now. good luck training mate
Haha, what did you think was going on?
Monday 21st July
Lower body
A)Speed Squats
6x3 - 60kg
B)Deadlifts
3x80kg,1x120kg,1x140kg,1x160kg,
0x180kg- MISSED 2 times just at the lockout, 2x160kg
With a bit more upper back/trap strength this is mine.
C)Romanian deadlifts
3x8 with 95kg
D)Barbell lunges
1x8,1x6 with 60kg
E)DB side bends
2x12 with 17.5kg
F)Swiss ball crunches
4x12
My lower back feels weak without a belt squatting, but is clearly strong as proven with the deadlifts.
What the hell’s this about!
Had some problems, some big.Some small- like a foot injury.
I’m back.
Tuesday 26th August
MAX EFFORT LOWER
Work upto 5RM Deadlift
150kgx5, 3 reps with straps after grip went but not held heavy weight for ages, so this will do for now
Walking DB lunges
17.5kg x4 sets of ?
DB Romanian deadlift
17.5kgx 3 sets of 12
Hanging leg raises
3x10-12
Not a bad first leg day back.
Friday 26th August
REPETITION UPPER BODY
Flat DB bench press
30kgx16
30kgx12
30kgx12
Decline DB Triceps extension
7.5kgx10
10kgx8
12.5kgx8
15kgx6
Chin-ups
14,9,5
DB side raises
10kg, 3x10
DB Shrugs
30kg, 2x8
32.5kg, 2x8
Hammer curls
15kgx10
15kgx 8,8
It’s all about BOUNCE-BACK-ABILITY.
So before injury/time-off my lifts were:
Squat, 125kgx5 and 140kgx1
Bench, 120kgx3 and 125kgx1
Deadlift, 175kgx1 missed 180kg just at
lockout.
So I wanna be reaching these and beating them in the next few weeks.
you are doing some Romanian Dead lifts. I have read that doing those with a long negative and an explosive concentric is good for sprinters.
good luck with you sprinting.
Ye hopefully I’ll be seeing the benefits soon.
Thanks for stopping by.
Max-effort upper
Flat bench
worked upto 110kgx2- ugly, too slow for my liking
DB Bench
25kgx8
32.5kgx8
37.5kgx7
That’s all.
I am sick of seeing the bar move that slow, so time for some dynamic bench, i don’t have any equipment such as bands/chains. ideas on how I can vary it please?
I’m a big fan of Zach Even-Esh, so I’m following his plan of back to basics for an athlete.
So tomorrow looks like:
Conventional deadlift
Work upto 2 sets of 5
DB Lunges
3x10
Double DB cleans (no kettlebells)
3x12
DB back extensions
2x15
Friday
Olympic squats
3x15
Push-ups
2xmax
DB rows
2x20
Clean and press
2x15
Arms and abs circuit x2
Hammer curls,DB Triceps extension and triceps pressdowns
Db side bends,hanging leg raises and weight swiss ball crunches
It feels good keeping things simple.
Tuesday 2nd Sept
1st day of back to basics
Chin-ups, full lockout- legs crossed over high
1st set-16
2nd- 12
Push-ups
1st-45
2nd-30
Press
1st- 40kgx12
2nd- Clean and press 40kgx7
It say’s to warm-up with calisthenics, for 5-10mins.
Is this crunches,push-ups, dips?
just out of interest, what age did u start serious training like this for sprinting? How much has your PB improved this season from this training? and what is your name so that i can look you up on power of 10
- fellow athlete
what was your PB for 100m when you were 15? mine’s 12.2 atm i started a few months ago but im wishing to take it seriously and improve, hopefully as you are doing. What age did u start sprinting and do u do any other events aswell as the 100m?