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Old 01-15-2010, 10:21 AM   #7
Scott Kustes
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Join Date: Oct 2006
Location: Louisville, KY
Posts: 1,048
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As Steven said, speed or speed-endurance work. Day 3, I'd opt for speed-endurance given the speed work on Day 1. Days 6 and 10, speed/acceleration work.

That template was, as you said, more intended as a "jack of all trades" thing. For you, at this point, you should be focusing more on speed work and plyometrics, than speed-endurance. I've been focusing solely on speed, stength, and plyos for the past several months. (Which means next weekend's season-opener will suck in the 200 and 400.) Build a better speed base, then layer the speed-endurance on top, as opposed to the opposite...kinda how you're better off to build strength, then layer strength-endurance on top.

Obviously ditch the met-cons...they won't make you faster.
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