Adarq.org

Here is my workout i did today.

Mobility and activation warm up drills
double and single leg lateral line hops
skipping and karaoke warmup

jump rope 2, 1, alternate

ladder drill
cone drill

a skip drill
a run drill
b skip drill
b run drill

wall drill

sprint start x 2
flying step ups with vest x 3 reps each leg

flying sprint 30m with vest
same without vest

i have 3 knee height pillars near where i train so i thought to use them as flying step ups with vest. i do this before i do the flying sprint then rest 2-3 min.

would this be a good idea or would it be better to do it earlier, as the earliest i can do it is after jump rope which do in my garden or avoid them?

also when running i hold the stopwatch with my left hand which is in the air while my right hand is near my right knee at the star position so when i am running my left hand is a closed fist and my right hand is open handed would this effect my time?

thanks

skipping and karaoke warmup

People must be looking at you really weird when you start singing at the track as part of your warmup

  Youve got a lot of busy work in there that I would replace with more optimal and efficient work.  Cut out some of the warm up like rope skipping and up the volume on the short sprints and starts.  You can use your form work *a skips, etc.) for a portion of your warm up as well, so take that into consideration when assigning volume of the sprinting.

oh, didn't know that, i was doing that for 6 months but will stop soon as i will be doing this for 4 more weeks and start my new workout if i can before the start of uni.

the rope skipping isn't part of the warm up its high intensity to increase agility, quickness and speed but it is like a warm up i guess. i thought that it would help increase foot speed but i guess you can only go as fast possible, so i should remove it completely and increase volume of the starts and sprints.

would that be increasing the sprint start to 3-4 sets

flying sprints 30m (total 72m) increase that to 4 sets instead of 2 like vest on, vest off, vest on, vest off

do the a skips and form work just before the ladder drills after the lateral line hops. in place of the jump rope.

which becomes like this.


Mobility and activation warm up drills
double and single leg lateral line hops
skipping and karaoke warmup

(This makes it easier as i do jump rope in the garden so skipping that i can get on to the track and do those warm ups)

a skip drill
a run drill
b skip drill
b run drill

wall drill

ladder drill
cone drill

sprint start x 2

flying sprint 30m with vest
same without vest

what should i do regarding the flying step up using the knee height bollards/pillars near where i train, should i just not include that.

thanks

p.s.

this is what my new workout will look like so if it needs changing like my current workout post it.

Saturday, Monday, Wednesday

Wear Weighted Vest
Warm up

Lateral Line Hops

• Double Leg
• Single Leg

Jump Rope   Maybe remove this like you recommended with my current workout

• 2 Leg
• 1 Leg
• Alternate Leg with high knee

A Skip/Run
B Skip/Run
Wall Drill

Ladder drills

• 1 Leg per Rung
• 2 Leg per Rung

Up Stair Run x 2  (These are wide low stairs not steep)

Sprint Float Sprint = 20m,30m,20m

Tire drag 30m x 1                                                  
Flying Sprint 30m tire drag for maintenance = 60m including run up (Temporary may remove if i see a drop in time.)
Flying Sprint 30m with vest and without vest = 70m including run up

Sunday, Tuesday

Warm-up

1st set 100M + 100M + 100M
2nd set 100M + 200M + 100M + 100M
3rd set 100M + 100M + 200M + 200M
4th set 100M + 200M + 100M + 100M
5th set 100M + 100M + 100M

walk 50m between runs where it says +
intensity 75-80%

hanging leg raises 2 x 10
Abdominal Crunches 2 x 10
Planks:
  

• Normal (on forearm) 20sec
• Lift each arm 20sec
• Lift each leg 20sec
• Lift each leg and alternate arm 20sec

Weighted twist 2 x 10 (holding a weight around 4lbs and progress)

any suggestions?

thanks again  

i forgot to mention would it be better to do form drills long distance like 30-60m or short like 10-20m (before i forget)

  Thats a little more focused approach, still have a lot of unnecessary volume of drills/exercises  that are not needed at your current level imo.  On the form drills, keep them to a distance that you can remain focused on keeping PERFECT technique over the whole set.  This distance may vary as you improve.

which drills/exercises are you referring to as being unecessary, which i should remove completely.

thanks for the tip

  With the sprint workout, make sure youre FRESH for your SPRINTS, not tired from drills or tire drags, etc.  If you handle that volume well then thats fine, but short sprint work at close to max effort is going to be HUGE for you to improve at this stage.  Its easy right now so dont get fancy until you NEED to.

  Phase 1 is the only template you have listed there that looks ok, the rest will either over train you, or keep you using such a low intensity that you spin your wheels.

I want to add this to my hypertrophy phase.

Day 7

A Skip drill/run
b skip drill/run
Sprint starts x 3
High knee skips, high knee skip and scoops and quick steps (drills from expert village) x 3
Tire drags 30m x 2 sets/3min rest
flying sprints 50m x 2 2 min rest

is this ok to add to my hypertrophy for day 7, im not good at finding good exercises to add for sprint days.

how can i incorporate core work into my hypertrophy workout?

 You will have to video what youre referring to.  I think you are over analyzing at this level though, work your arm swing/mechanics perfectly during your drills, then SPRINT HARD.

 Dont worry, have fun with it.  Its easy right now, lift heavy shit and sprint hard.  Dont make things more complicated until they need to be.  Youve improved your times right? If so you have no reason to stress over it, keep on pushing, a little at a time.