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*** Track Workout ***

1) Dynamic Warmup, Leg swings, Fast leg, Skips, Strides
2) 10 Measured overhead backward shot tosses (16lbs, aim to get better at these every workout, do these on a field where you can measure your throw, more than 13 yards is required, getting close to 15 yards is good, close to 17 is very very good).

- Bounding/ Jumping ( choose about 3 of them and also include the running SL vertical jump and REALLY focus on improvement) -

1) 3-6 standing broad jumps
2) 3-6 Depth broad jumps (should go a lot farther on these)
3) 2-3 4 double leg bounds, 8 DL leg bounds (again measure these, hopefully you 4 DL bound is better than 4X standing broad jump)
4) Measured Single leg bounds** (ie LLLL or RRRR)
5) Measured Standing Triple jumps**
6) Running SL vertical jump (3 step, 6 step)
 
- Running -

1) 3-4 Full effort measured 60m sprints (Hand time will suffice as long as you have a buddy who can provide somewhat repeatable times)
2) Tempo Work (If necessary for fat loss, skip if you do weights following track work)

** Either do these full intensity and try to progress OR if you don't feel like you have the hang of it (ie you go less than 10 yards, or you don't get a full cycle in each leg or can't coordinate the arm swing... Then include them as part of the warmup and drill the form until you have it)

**** Weights/Gym Workout ****

1) Warmup
2) Powerclean or Powersnatch -> work up to a challenging weight for a couple triples
3) Squat.   Work up to a challenging but not max single.  Do 2-3 sets of 3-5 with 80% of this.
4) Standing Push Press
5) Deadlifts (Optional)
6) Circuit (Here is where you can do RDLs, Calves, Pullups, etc.  This stuff is important but your mindset when you come into the gym should be in order of preference:  Squat more, Snatch\clean more, push press more/deadlift more.  Thinking about much more than this will cause you to lose focus. )
7) Standing vertical jumps/Running vertical jumps [10 each]

Quote from: entropy on February 05, 2013, 01:32:10 am

Re lower back strength, you guys have convinced me. Im going to push my lower back strength up like crazy. My legs are weak but my back is even weaker. Squatting makes my legs a bit stronger sure. But nothing is making my back stronger which is a problem. If I want to be a good sprinter i'll def have to prioritise my lower back.

 Making your legs stronger will help your sprinting and athleticism around 200355459084458000.7 times more than worrying about your lower back.  Youve made great gains in athleticism so far doing what youve been doing, why start spinning your wheels now?

Quote from: vag on February 03, 2013, 11:45:28 am

I am getting repetitive here but WHY-THE-FUCK-IS-YOUR-SVJ-AT-25''-WHEN-YOU-CAN-SQUAT-MID-300s-ROUTINELY-DOING-EVERYTHING-ELSE-RIIGHT?!?!?!?!?
I don't expect an answer, i just don't get it , just yelling in true frustration and anger!!!

LBSS do you think it is maybe that your not really in a competitive or adrenalized state? I mean with your strength to BW ratio it seems like you could 30 standing easy. Do you lack rate of force development? I guess I wanna see somebody with that strength be at least up to par with their projected jump.