Typical weeks workout...

Thought i'd share a typical weeks routine of mine of which i ive only trained a month and a half of, but has led to my PB in the 200 so early in the season..

I generally maintain a solid fitness base from playing rugby in the winter whereby although i feel quick, i'm no where near as quick as i am once i concentrate on the athletics come april. Rugby is just an altogether different ballgame(ahem).

so here we are..

Monday- weights session. This will consist of 3 sets of 3 reps of the deadlift, of 90-95% of my 1 rep max. I have minutes rest betweem each set, this limits hypertrophy which would result in extra weight, which i dont want. I dont want to reduce my weight/strength ratio. Between each set i will do some plyometrics, mostly box jumps. Deadlift recruits more muscles than any other lift and gets your body working as a unit rather than individual parts. I will also do a similar set for the bench press, just to get the remaining muscle not worked by the deadlift, active. A few hanging leg raises, then thats it.

I will then proceed down to the track, a low set/low rep workout leaves me feeling strong rather than fatigued and i take advantage of this.

I will do some quick plyo's / bounding, gradual warm up, not too much as i will already be feeling warm from the weights sesh.

I will then proceed to work only on maximum velocity sprinting. This will take the form of 7-10 short sprints of flying 40m's , done at maximum effort with a 5 minute rest between each run. I have come to realise that to run fast, you should train fast. Too much over distance running at 70-80% tires me out and gives me shin splints. I also dont see how running at 80% effort can make me faster in the 100m, surely it will only make me better at running at 80%? I dont want my body to adapt to running at 80%, the body is a quick learner.

And thats monday.

Tuesday- Depending how i feel, i may go to the track to do some starts, but keep it at low volume. But i will generally do some body wight exercises during the day, mostly 1 legged squats, just a couple every now and then wont fatigue yor legs, but will keep them strong.

Wednesday- Weights session, generally the same as monday, i may increase the weight on the first deadlift to see if i have gained any strength. At the moment my 1 rep max for the deadlift is 190KG, at a bodyweight of 85KG, , i am aiming for a lift of 215kg, this will be 2.5 times my bodyweight.

Thursday- same sprint session as Monday, i may alter the distance to 30m or 50m just for a little change. If by my fifth run, my flying 40m time is the quickest i have run for that session, i will run a 100m from start position., at full pelt. This also changes it up again. I still find this far less fatiguing than doing a gazzillion 200m sprints with a minutes rest at 80% effort..

Friday- Rest!!!

Saturday- Hopefully race day!! If not, i will find something to do, play rugby, football, track maybe , but do something!

Sunday- Active rest , this could be in the form of a walk round oakwell hall or similar with my girlfriend, i have an interest in casual bird watching, of all things, saw a woodpecker last week, i degress....


There you have it! Only injury or a midweek race forces me to reshape my workout.