Latest Workouts...

Im still fine tweaking my workouts and here is an updated sample of a weekly workout i do, which i beleive has led me to drop my 200m time from 23.4 to 22.72 in just over 3 months...

Mondays..
Max velocity speed work
Warm-up jog
Dynamic stretching
sprint specific drills
4 x sprint starts from blocks over 30m's
3 x flying 40m into wind (4 mins rest between runs)
3 x flying 40m with the wind behind my back (4 mins rest between runs)
10 minutes rest
1 x 80m run on the bend
; followed by plyometrics, single leg bounding on grass, and stadium hops (two legged squat jumps up the steps of the stand)

Then weights;
1 x 10 full extension pull-ups
2 sets of 5 reps of ATG squats (ass to grass) with 100 kg
2 sets of 5 reps of hamstring raises (feet under a support eg couch, knees on a cushion, lower body down to ground, push back up with hands)
1 armed push-ups

Then EMS (electric muscle stimulation)
10 reps of 10 seconds of high frequency stimulation on each hamstring

Tuesdays

Active recovery;
10 x 100metres on grass at 70 % intensity (100m in 15 seconds) with ab work between runs.
This will flush out any toxins and aid blood circulation to muscles without compomising CNS or muscle stress.

Wedsnesday

Same as Monday but concentrating on speed endurance rather than max velocity speed work.
500m of max intensity running
eg
2 x 150m & 200m (total 500m) with 10 minutes rest between runs.

Thursday

Same as tuesday; active recovery.

Friday

Same as monday; max speed work.

Saturday

Same as tuesday.

Sunday

Rest

If i have a race , i will always try to do a speed session two days before.