Training schedule for 100m 200m sprint
Following is an outline of the weekly schedule I was thinking of following. 4 workout days per week:
Monday - Sprint 1, 1 lower body weight training afterwards
Tuesday - Sprint 2, 1 upper body weight training afterwards
Wednesday - Rest
Thursday - 2 Lower body weight training before, sprint 3
Friday - Rest
Saturday - Plyometrics before, sprint 4, 2 upper body weight training afterwards
Sunday - Rest
Description of each session:
These sprinting sessions are repeated each week. This should supposedly be the most sprint-oriented running sessions at the track where I train. AFAIK, you get better at sprinting by running short distances (<60m) with full recovery. Monday, the only day with short distances, doesn't have full recovery. The rest of the days are speed endurance, right?
How should this be changed to optimize sprinting? 3 months until competition for which I want to peak. 3 sessions per week of sprinting, 1 speed endurance. Then change to 2/2 1½ month before, 3/1 1 month before and low-effort running 1 week before?
1 lower body weight training session:
2 lower body weight training session:
1 upper body weight training session:
2 upper body weight training session:
When finished the last week of this link, substitute exercises for some more difficult ones.
Total weekly hours: 11½
What do you think?
Addition: I found this article regarding upper body training for a sprinter. What do you think about their upper body training?
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