I'm trying to adapt the conjugate system on track trainings. But It's normally using by power and olympic lifters. In those sports there is not paramaters as much as sprinting. Because of this my microcycle is longer than a weekly microcycle. (Is that too long)
My plan is, just changing the volume intensity ratio according to phase of the season.
* Day 1 -> Max Effort Lower + Repetition for Lower
* Day 2 -> Max Effort Upper + Repetition for Upper
* Day 3 -> Tempo and Hurdles + Core Endurance
* Day 4 -> Running (kind a jogging but little bit faster)
* Day 5 -> Sprinting (10m to 50m) + Repetition Whole Body
* Day 6 -> Tempo and Hurdles
* Day 7 -> Sprinting (50m to 80m) + Core Endurance
* Day 8 -> Running
* Day 9 -> Sprinting (80m to 150m) + Jogging
* Day 10 -> Tempo and Hurdles + Core Endurance
* Day 11 -> Stamina (150m to 800m)
* Day 12 -> Full Rest
As I said, I don't think the change whole list but according to phase of the season and meeting dates I can cut the volume(reducing sets and distances) or increase the intensity(higher weights, faster sprints).
The only problem that I can see is the length of the microcycle.. But I can train Strength, Speed, Acceleration Speed and Maxiumum Speed, Muscular and General Endurance, Mobility etc.
What are you suggestions and comments?