
Originally Posted by
grooster
I am 41yo returning to the sport after a 10year lay off. I was told about this site and after searching through it I have come up with a program for myself that I would like some feedback on.
I am training for 100m and 200m.
My program would look something like this
mon
tempo, 10x100m @60% effort with walkback recovery
tues
short hills 2x4x30m @90% inceasing up to 100% over the weeks
Wed
yoga
Thurs
Weights
Bench press,squats,push press,lat pulldown.
4 sets of 4-8 reps
Fri
Rest
Sat
2x6x60m at 75% building up to 95% as my body adjusts to the workload.
Sun
Weights
incline press,front squats,hang clean,seated row 4 sets of 4-8 reps
I look forward to any help with this.
cheers