OK…since the attach file didn’t work, I can’t post It here and It will lost part of It’s substance without the graphs to help you understand to whole thing.
If you want It, pm me and I will send you the Word format file.
Keep in mind that Christian Thibaudeau no longer use this method because DUR method and Rate during the same training session tend to confuse the nervous system adaptations.
The fist method require the nervous system to keep activated the motor units for longer period of time with relative high magnitude. The rate method are very fast oscillation of contraction/relax. Db Hammer believe that maintaining contraction pediod because of false teaching(inapropriate training) for too long during a rate event(sprint) will be one of the cause a speed athlete might have a pull injury.
To play the devils advocate, sprint is a rate action, maxS is a duration method. A lot of top sprinter, including Ben Johnson used both method in the same day and all seem to got awesome results from It. One the other hand I must add that those two a day training were separated by at least 4h between them. Regarless the second split you plan to use is the one I have followed since day one in university with the track team. Excellent split for those who can’t handle two a day for various reasons.
And I don’t want to start another debate about DB Hammer…