Thanks for your responses.
I think I am going to build a regimen like this:
4 four week training blocks
- 60-80 meter training
- 80-120 meter training
- 120-300 meter training
- 300-400 meter training
Wednsday-Tempo Runs/Form Running
Thursday- Bench Press, auxiliaries
Friday- Speed Work
Saturday- Squats or Good mornings, auxiliaries (focus on hamstrings)
At the end of 4 weeks I am going to decrease the volume of my heavy sprinting days (mon. and fri.) and substitute in a timed run of 49 seconds to see how much ground I cover. This is because I want to run the 400 Meter dash sub 50 in 4.5 months.
As for supplements I think I’m gonna use some creatine for the second and 4th blocks. I will probably buy power drive for the second and 4th blocks. Reason being I dont want to be dependant on either one, but I do want both of those in my system when I have to run the race and to get the training benefits of them during the second block. I need to buy some meal replacements too. I’m gonna get some hot rox the last 6 weeks to cut fat.
My best time in the 400 is 51.3 in may. I am in college now and I want to decrease it to below 50 by the intramural track meet because then I may be able to practice with the team. And hey, if I don’t get to, at least I’ll be in great shape and ready for OCS this summer! I also want to keep my lifting strength up while I am training, as of now my stats are:
Bench: 295 x 2
Clean: 225 x 6
Deep Squat: 350