Super Speed Workout (COMMENTS ABOUT WORKOUT WANTED)

[BlazingTiger20]

SUPER SPRINTING!!!

Thursday

*Bike Ride 4 Miles
*20x40 Meter Sprints (I did 40x40 meter sprints in the Am and 10 sandhills and 20x40 meter sprints in Pm)
*Bike Ride 4 Miles
*Rest
*Bike Ride 4 Miles
*20x40 Meter Sprints
*LIGHT Lift
*Bike Ride 4 Miles

Friday

*Run 2 Miles weighted run
*4 Mile Bike Ride
*Weight Lift (LIGHT)
*4 Mile Bike Ride
*Rest
*4 Mile Bike Ride
*Weight Lift (Go Normal)
*4 Mile Bike Ride
*3x40 weighted sprints with weights in hand too

Saturday

*Rest

Sunday

*Bike 5-10 Miles

Monday

*Bike Ride 4 Miles
*Weight Lift (SUPER LIGHT)
*Bike Ride 4 Miles
*Rest
*Bike Ride 4 Miles
*Weight Lift (Go Normal)
*Bike Ride 4 Miles
*Run 1 Mile Weighted

Tuesday

*Bike Ride 4 Miles
*Dynamic Warm-up
*20 Slightly Inclined Low-Grade 100 Meter Sprints (Sand Hills)
*One Lap Jog
*Bike Ride 4 Miles
*Rest
*Bike Ride 4 Miles
*10x40 Meter Sprints
*LIGHT weight lifting
*Bike Ride 4 miles

Wednesday

*Bike Ride 4 Miles
*Weight Lift (Go Hard Enough That You Can’t Hardly Do Seated Military Press)
*Bike Ride 4 Miles
*Rest
*Bike Ride 4 Miles
*Lift Weights
*Bike Ride 4 Miles
*
*Eat Something Don’t Stuff Yourself… You Should Be Hungary From Today If You Only Ate In The Morning And Somewhat Healthy
*1 Mile Good Quick 1 Mile With Weights
*Sprint A 100-200 Meter Run (NO WEIGHTS and Within 5 Minutes Of 1 Mile After Strength Is Regained And You Should See Some Increase In Your Speed)

[GQ-Bouncer]

my dear good god that's alot of cardio

how do you wieght your runs? backpacks tend to move around to much

[BlazingTiger20]

ankle weights there easy to find.. I think u can get em in walmart and places like that
I have a pair of them that weigh 5 pounds each and they make u feel REALLY light on your feet after u run a mile in them and then hand weights just use small dumbells
(dumbells should also increase your grip)

[Aku]

Weighted ankles can do damage to your knees.....
The one i've seen used that I think is pretty good are the flak jackets/vest or the weighted vests....

ankle weights there easy to find.. I think u can get em in walmart and places like that
I have a pair of them that weigh 5 pounds each and they make u feel REALLY light on your feet after u run a mile in them and then hand weights just use small dumbells
(dumbells should also increase your grip)

[The Base]

Personally i think you are spendin g far too much time on the bike. You should cut that down by two thirds and replace it with good quality track work. Strides, bounding, heal flicks etc etc. Don't forget you could also run on the track!!! Like 5x150 5x100 5/80 at 80% and 45sec recovery.

Far too much cycling - unless of course you are gonna enter next years tour de france!!

[saboudian]

You're not doing any speed training, that is all endurance training. Your training philosophy is extremely off. Start reading up the sports specific Q&A at elitefts.com.

[enid_sprinter]

yea, you are not doing enough speed and power workout if you want to be a sprinter. your body will soon by relying more on slow twitch muscle than fast twitch muscles. Power lifts/olympic lifts, short sprints, long sprints, and a little cardio does a body good for the 100/200m.