I am starting a new program to be a faster 100/200m sprinter. I am 16 years old, 5'10" and weigh 182lbs. I have been bodybuilding for the past 3 years so am quite built. anyway:
Note:
- I do have a 20min warm-up before my sprint workouts ( 2 laps around track, 10 minute stretching, 3 drills )
- I go weightlifting on Tuesdays, Thursdays and Fridays (in the evening after lifting)
- I do pylometrics once a week on Saturdays
- I leave Sunday for rest
- Each session lasts 45-60 minutes
Monday:Focus on top-end speed
2 x 30m (2 min rest between reps)
5 x 50m (4 min rest between reps)
3 x 80m (6 min rest between reps)
1 x 400m (cool-down jog
Wednesday: focus on sprint-stamina
1 x 30m ( 2 minute rest)
2 x 150m (10 minutes rest)
3 x 200m ( 15 minutes rest)
1 x 400m (cool-down jog)
Friday: Focus on sprint starts
5 x 20m ( 1 minute rest between reps)
5 x 30m ( 2 minutes rest between sets)
2 x 50m ( 4 minute rest between reps)
1 x 400m (cool-down jog)
Note:
- I do have a 20min warm-up before my sprint workouts ( 2 laps around track, 10 minute stretching, 3 drills )
- I go weightlifting on Tuesdays, Thursdays and Fridays (in the evening after lifting)
- I do pylometrics once a week on Saturdays
- I leave Sunday for rest
- Each session lasts 45-60 minutes
Monday:Focus on top-end speed
2 x 30m (2 min rest between reps)
5 x 50m (4 min rest between reps)
3 x 80m (6 min rest between reps)
1 x 400m (cool-down jog
Wednesday: focus on sprint-stamina
1 x 30m ( 2 minute rest)
2 x 150m (10 minutes rest)
3 x 200m ( 15 minutes rest)
1 x 400m (cool-down jog)
Friday: Focus on sprint starts
5 x 20m ( 1 minute rest between reps)
5 x 30m ( 2 minutes rest between sets)
2 x 50m ( 4 minute rest between reps)
1 x 400m (cool-down jog)