Hello all,
I'm an ex-athlete (just graduated college) and I'm planning on running track in my retirement. I plan on doing the 100 and the long jump.
I tried out the long jump and hit 19' on my second session. I've never been super fast, best top speed benchmark is a 1.03 flying 10m. Recently dropped an ugly 1.09 flying 10. I have a 33-34 inch running single leg vertical untrained, so definitely an ok natural jumper.
Naturally pretty strong - takes about a month to train to 375+ half squat. Can always bench 225 unless I've been starving myself, at around 5'11 180. I would put myself visually at 12% bodyfat. Diet has been awful but will be pretty strict paleo from here on out, now that I am cooking all my food.
Goals for the summer (in no order):
- Build up a bunch of work capacity
- Get the long jump to 22'
- Get broad jump to 10' (did 9' today, first time doing broad in ages)
- Get standing triple jump to 28' (did 23' today, first time in a year. I start on one leg for these, and stay on the same leg).
- Get flying 10 under 1.00
- If achieved, get flying 20 under 2.00
- Lose 5 pounds fat, gain 5 pounds muscle
The approximate training program
High frequency, low volume, high intensity.
Mondays are test days where I hit long jumps and flying 10s / 20s with film
Tuesday thru Friday I sprint and do broad and single leg triple jump. I hit as many quality reps as I can, measured by the performance on the jumps. Today I only got two sprints.
Monday
4 * fly 10 m (best 1.09 s)
4 * 2 * LJ (left and right. best of 18'6 each - regressed a bit due to no practice and drinking.)
Tuesday
2 * 40 m sprint
3 * BJ (best of 9')
2 * 2 * STJ (best of 23')
As soon as I get my pullup bar and parallets I will be on a gymnastic program for upper body and core. The gymnastics stuff
blasts the hf/psoas like no other exercise I've experienced, and we all know how important that muscle group is for sprinting. It also encourages me to stay lean (when I start benching I just want to get huge).
The only other strength work I do is glute hams (as soon as I get my poor man's glute ham I will do some form of them M-F) and I will start to incorporate altitude drops when I adjust to the current volume. No squats for a while because I can't seem to sprint well when squatting.
Let me know what you guys think. I will get some video when I can.
