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advice: don't just show up at a track and do a track session. if you do, 100m is not "the shortest" unless you're a distance runner or something. 30m and 60m work can be valuable.

but why do you want to do it?

did sprints last week on wednesday too. think it was around 50 meters.  ran it 5 times and that was pretty good. did it after basketball and a few jumps. one day i wanna just show up to a track and do a full sprinting session though, but not sure how i'd do it. i think a good way to do it is to start from shortest distance to longest. maybe 100m 5 times, then 400m thrice, then time myself for a mile run? does that seem like too much or too little?

well for the mile, you'll probably be pretty toast after 5x100 & 3x400.

I personally like separating those into separate sessions.. in your case for example, that'd be a day of 100's, another day of 400's, and another day for a mile (or more).. but that's if you were adapted to sprinting/running.

so in the beginning i think the most important thing is just keeping the volume low and not going 100%... ie, you can run 5 x 100m but, just go ~70-85% or so.. it's still fast but not maximal enough to really wreck you (hamstrings for example).. I'd say a good month of just incorporating some speed/distance sessions but keeping it light/relaxed would be good before you consider intensifying things.

so for now, just split up your ~100-400m sessions and >= mile sessions .. so that you aren't running a mile or more after fatiguing yourself from 100-400m submax sprints.

initially i'd stick to <= 200m for sprints though .. 400m's can be pretty brutal in your legs/lower legs etc.

Anyway, if you keep it submax, the actual protocol isn't as important right now.. if you want to just go out and run 10 x 100m's submax, you do it.. and if you feel wrecked by #7, you can end that session. Same goes for 200's etc. As for mile runs, your body/brain will pretty much prevent you from overdoing it.. you'll probably run one mile and then end it lmao.

275 lb deadlifts 3x5.

have been sick. think i'm gonna give it a go with ATG squats once i'm better. who knows, it might actually benefit my quadricep tendon? i can do ATG pistol squats and BW ATG squats without pain, so maybe doing them weighted will give some benefit.

I was always tempted by that idea. Just not able to stay consistent and focused at home, so i failed it. But the plan is solid.

Also, FWIW, you don't need that much weight to add, because the increments-strength analogy are sooo not the same with a barbell squat.

Scientific explanation: http://www.adarq.org/progress-journals-experimental-routines/5'9''-journal-for-a-40'rvj-off-of-two-and-1/msg83087/#msg83087

TLDR with small approximation errors for ease of use:
Whatever you add in a pistol 'equals' to adding around the double of it at a normal squat.
A pistol with 100lbs added would be equal to squatting BW+200lbs , so something like 350-400lbs.

Anyway, that doesn't change the plan, start with it and progressively overload it and see where you end.

thanks guys. will definitely be doing this. i think the hard part will be looking for the vest lol.

i actually train better at home here though lol. i've got my own mini court in my backyard where i have had most of my dunk sessions. also am thinking about getting a barbell set up in my basement for deadlifts.

i've tried a dumbbell before, but it's way too distracting and im not sure if i have bad upper body endurance, but it was harder keeping the dumbbells up than the actual exercise lol. and yea, i'm gonna do them on a chair or box lol. i can just let my off leg hang and not worry about holding it up/testing my flexibility like everybody else is so concerned with lol. i have squat shoes too, but probably gonna do them flat footed. i'm not entirely sure of the difference, but doing them with the squat shoes probably will help with the butt wink, but at the same time make it more knee dominant.

did some more research on pistol squats. this is a very informative post:

https://www.reddit.com/r/bodyweightfitness/comments/28mwy9/a_general_comparison_of_pistols_to_barbell_squats/

1x15 today for pistols. getting harder, i think i can do sets of 20 though.

did some 2 step jumps off both plants. haven't had a jump sessions in almost 2 weeks mainly cause of sickness, so was just barely touching 10'2. also did that test where you put your midfoot over a line and then just do a standing vert straight up in the air. i ended up with my heel past the line, so i think that indicates good hip extension.