34, 200, 8% BF,
need work on Max strength (just got over a 2 year battle with hip & knee injury)
My first race I pulled my biceps femoris, grade 2, last sat.
Goals : compete july 10, july 24th, aug 6th (just looking to compete healthy & get base times to setup goals & program for next year)
50-60m& 100m aug 6th is last race of season
Mon: max velocity & max weights/plyo 4x 30+20m rest? sets?
tues: tempo (on grass) & isometric core 5x 100m 1.5 rest
wed: speed end or hills/ gen strength/mobility 4x80m rest ?sets?
thrus: tempo ( on grass) & isometric core 5x100m 1.5 rest
fri: block starts,(not sure what to call this-accel?) max weights/plyos
5x30w blocks sets rest?
sat: pool tempo (6 days on my feet? im thinking i should go 5 but not sure how to set it up) maybe make thurs pool tempo only an make sat gen strength/mobility work?
2x a week massage, 1x week soft tissue, after m,w,f hot/cold contrast baths, M-S cold bath after worlkouts