Hi guys,
For the next 10 weeks I'm trying to get faster in the 100m and 200m, while increasing my vertical leap. I know I won't get optimal results compared to just focusing on one or the other, but I really enjoy both so I'm following what might be a haphazardly put together schedule. I do have a sprint training plan I'm following, but the jumping part I was hoping for some insight. Does anyone have some advice to offer?
Really appreciate any help!
M- sprint drills, 100m-120m reps at 70-75 percent (usually 2 sets, 4 reps, closer to 10 as the weeks pass)
T- sprint drills, acceleration work: 20-30m reps at 95 percent, longer reps as weeks pass. PM pistol squats, 3 x 4 max jumps, 2x5 bulgarian split squat jumps, push ups, dips.
W- rest or easy running
TH- sprint drills, pretty much the same as Monday, but 4 weeks in I'll be doing top end speed work.
FR-sprint drills, acceleration work again, but later on this day will be for speed endurance PM 1 leg jumps with slow eccentric phase, deadlift, step ups, pull ups, dumbbell press
S- rest
S- some easy running or rest
Some other exercises I'll be doing:
single leg bounding, depth jumps, broad jumps, box jumps, dumbbell squats (can go up to 180 lbs), lunges, split squats.
Any advice would again be great!