Okay it’s working!
I can give you the split i use presently for the 60m track and field event. It can give you an idea about how to organize microcycle(or week schedule).
If you are with Ian King i assume that your volume of training is not too high, propably in the (10-16 sets per workout). With all the volume on interval/speed the volume must be reduce, i use 12-15 sets at the moment. Keep stats on your strength, if it’s decreasing, reduce the volume.
Here is the split:
Monday: Rest+restoration methods
Tuesday: A.M plyometric/sprint
P.M Full body workout
Friday: A.M plyometric/sprint
P.M Lower body workout
Saturday:A.M interval/tempo work+Abs(hard)
P.M upper body workout
Keep in mind that the only reason that my rest days are during the week is because monday and thursday are my two busiest days of the week, stress is already high so i choose not to include any nervous system stress on both of these days.
The most important thing to avoid if you want to gain strength is CNS (central nervous system)fatigue. You can fatigue your nervous system with:
1->85% weight or less than 5 reps on average,
2-intense sprint 95-100%,
3-medecine ball throw
Take a look on my split again
Sunday: CNS low stress
Monday:CNS no stress
Tuesday: CNS high stress
Wednesday:CNS low stress
Thursday:CNS no stress
Friday: CNS high stress
Saturday:CNS stress average
What you want to avoid is putting two stressfull day in a row, avoid that at any cost. Without the help of your nervous system you can’t be strong and powerfull.
It’s also a lot better to start from short to long distance.
The 400m Thibaudeau describe is for advanced athletes(feel free to correct me Mr. Thibaudeau if i am wrong here), this method is from Charlie Francis, the well known coach of Ben Jonhson during the 80’s.
Interval work consist of tempo work, 400m is just an advanced tempo work.
usually tempo for beginner average:2000-3000 yards a week
example of a session for a beginner:
Tempo is 75-80% intensity run, in other words it’s not a 100m less than 10sec…it’s not a 100% effort just keep running and “swing” with you arm to give you full of momentum.
3100, 1min in between
5min of rest
build up from this…
You can also work with push ups and core conditionning between just before the rest time. Things like gpp would help too.
This kind of conditionning will able you to be in shape without the catabolic destruction of 65-90% intensity cardio 8h a week. Anyway football is not the ironman!
For your time, i can’t say if it’s good or bad, the real thing to find is that is this good for YOU, are you improving???