How would you create a periodization plan for a 400/800 runner, including base training, strengtheining phas, sharpening phase, etc.? When should you do low weight / high reps, and when should you do high weight / low reps? When I go to the gym, I do the following exercises:
Day 1:
Squats
Hip Flexor Drives
Deadlift
Pushups w/ med ball
Calf Raises
Hamstring Curls w/ med ball
Step Ups
Bent Over Row
Day 2:
Split Squats
Shoulder Press
Lunges
Pull Ups
Power Cleans
Bench Press
Lower Back Raises
Box Jumps
The problem is I don't know how many sets or reps to do depending on the time of the year. Also, am I missing any essential exercises?