I haven't ran track before and I have been advised to run against my moderately high blood pressure, so I want to train in the 100m. I have found a program and it appears to be the only free program and the program is called "The General Preparation phase for a 100m sprinter"
I think it's pretty good, my only question is the program okay for a beginner who has never ran before and never trained their legs. I have stopped working out in the Gym about 2 months ago but I only trained my upper body. For anyone that has any experience with track, should I change anything on the program, make it easier? And what days should I incorporate weight training and plyos? Are weight training and plyos done on easy days, hard days, medium? I also want to improve my 100m by the ending of the prgram, maybe dip down under 12 seconds? The program is under the huge essay.
Any suggestions are appreciated
My stats are:
5-10
156 lbs
100m hand time: 12.3-12.4
Max Squat: 165-170lbs
40 dash: 5.1 - 5.2 hand time
No pain or injuries anywhere, 18 years old