can you guys plz give me some feedback on this program.. we have gone through 2 phases for a total of 7 weeks.. phase 1 was 3 days of hill work/phase 2 was two sled days and 1 flat accle day.. i am following a short to long system and im going to focus on acceleration develop until indoor then indoor i switch my focus to max-v then outdoor focus on all three acc/max-v and speed endurance...
Phase 3:
WEEK 1:
Mon: speed 200
jog 800
ankling 3x20
askips 3x20
b skips 3x20
buttkicks 3x20
carioca 2x20
fast leg atl 3x30
str bound 2x30
SPEED WORK:
2x40 builds
4x20
2x60 25-35 hard for 25 maintain for 35
Tue: 2200
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
100-100-100
Wed: 180
jog 800
ankling 3x20
askips 3x20
b skips 3x20
buttkicks 3x20
carioca 2x20
fast leg atl 3x30
str bound 2x30
SPEED WORK:
acc ladders 6x
sleds 2x3x30
Thur: 1600
jog 800
fall seagrave
A's 3x60
8x200 walk 200
Fri: 200
jog 800
ankling 3x20
askips 3x20
b skips 3x20
buttkicks 3x20
carioca 2x20
fast leg atl 3x30
str bound 2x30
SPEED WORK:
2x40 builds
4x20
2x60 25-35
WEEK 2: 240
Mon: speed
jog 800
ankling 3x20
askips 3x20
b skips 3x20
buttkicks 3x20
carioca 2x20
fast leg atl 3x30
str bound 2x30
SPEED WORK:
2x40 builds
4x30
2x60 25-35
Tue: 2200
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
100-100-100
Wed: 240
jog 800
ankling 3x20
askips 3x20
b skips 3x20
buttkicks 3x20
carioca 2x20
fast leg atl 3x30
str bound 2x30
SPEED WORK:
acc ladder 6x
sleds 2x4x30
Thur: 1600
jog 800
fall seagrave
A's 3x60
8x200 walk 200
Fri: 240
jog 800
ankling 3x20
askips 3x20
b skips 3x20
buttkicks 3x20
carioca 2x20
fast leg atl 3x30
str bound 2x30
SPEED WORK:
2x40 builds
4x30
2x60 25-35
WEEK 3:
Mon: speed 260
jog 800
ankling 3x20
askips 3x20
b skips 3x20
buttkicks 3x20
carioca 2x20
fast leg atl 3x30
str bound 2x30
SPEED WORK:
2x40 builds
2x30
2(40/60) 25-35
Tue: 2000
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
100-100-100
Wed: 300
jog 800
ankling 3x20
askips 3x20
b skips 3x20
buttkicks 3x20
carioca 2x20
fast leg atl 3x30
str bound 2x30
SPEED WORK:
acc ladder 6x
sleds 2x5x30
Thur: 2000
jog 800
fall seagrave
A's 3x60
8x200 walk 200
Fri: 260
jog 800
ankling 3x20
askips 3x20
b skips 3x20
buttkicks 3x20
carioca 2x20
fast leg atl 3x30
str bound 2x30
SPEED WORK:
2x40 builds
2x30
2(40/60) 25-35
phase 4:
WEEK 1:
Mon: speed 330
jog 800
ankling 3x20
askips 3x20
b skips 3x20
buttkicks 3x20
carioca 2x20
fast leg alt 3x30
bound 2x30
2x40 builds
SPEED WORK:
4x30 chutes
4x10/4x30 blk
2xflys5/20
Tue: 2200
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
100-100-100
Wed: 330
jog 800
ankling 3x20
askips 3x20
b skips 3x20
buttkicks 3x20
carioca 2x20
fast leg alt 3x30
bound 2x30
2x40 builds
SPEED
4x30 chutes
4x10/4x30 blk
2xflys5/20
Thur: 1600
jog 800
fall seagrave
A's 3x60
8x200 walk 200
Fri: 420
jog 800
ankling 3x20
askips 3x20
b skips 3x20
buttkicks 3x20
carioca 2x20
fast leg alt 3x30
bound 2x30
2x40 builds
4x30 chutes
2(20-30-40) blk
2x60 30-30
WEEK 2:
Mon: speed 340
jog 800
ankling 3x20
askips 3x20
b skips 3x20
buttkicks 3x20
carioca 2x20
fast leg alt 3x30
bound 2x30
2x40 builds
SPEED WORK:
4x30 chutes
4(10-30) blk
2xfly10-20
Tue: 2200
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
100-100-100
Wed: 340
jog 800
ankling 3x20
askips 3x20
b skips 3x20
buttkicks 3x20
carioca 2x20
fast leg alt 3x30
bound 2x30
2x40 builds
SPEED WORK:
4x30 chutes
4(10-30) blk
2xfly10-20
Thur: 1600
jog 800
fall seagrave
A's 3x60
8x200 walk 200
Fri: 480
jog 800
ankling 3x20
askips 3x20
b skips 3x20
buttkicks 3x20
carioca 2x20
fast leg alt 3x30
bound 2x30
2x40 builds
4x30 chutes
2(20-30-40) blk
3x60 30-30
WEEK 3:
Mon: speed 345
jog 800
ankling 3x20
askips 3x20
b skips 3x20
buttkicks 3x20
carioca 2x20
fast leg alt 3x30
bound 2x30
2x40 builds
SPEED WORK:
4x30 chutes
4x10-30) blk
2xflyx15-20
Tue: 2200
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
100-100-100
Wed: 345
jog 800
ankling 3x20
askips 3x20
b skips 3x20
buttkicks 3x20
carioca 2x20
fast leg alt 3x30
bound 2x30
2x40 builds
SPEED WORK:
4x30 chutes
4x10-30) blk
2xflyx15-20
Thur: 1600
jog 800
fall seagrave
A's 3x60
8x200 walk 200
Fri: 540
jog 800
ankling 3x20
askips 3x20
b skips 3x20
buttkicks 3x20
carioca 2x20
fast leg alt 3x30
bound 2x30
2x40 builds
4x30 chutes
2(20-30-40) blk
4x60 30-30