This is my summer work out plan. My goals include decreasing bodyfat and transitioning from hs shotputter to college sprinter.
Monday- Holiday workout day 1
Tuesday- Aquatic Circuit
Wednesday- 2x10x25m Flying Sprints
Thursday- 400M running man
Friday- Holiday workout day 2
Saturday- 400M running man
Right now I'm 5'8" ~180 lbs. I finished my hs shotput career this week throwing 42'-43' and embarrasing myself in discus, due to my size and personal preference, I'd rather sprint in college.
The Holiday program looks pretty solid and it's a reasonably low volume of work. I'm going to be doing Running Man 400s twice per week, starting with the bad condition plan. The aquatic circuit is an idea I picked up from Supertraining, it's a good workout but gives your legs a bit of a rest:
-50M Breast stroke
-20 ab wheel pullovers or pushups
The wednesday workout is taken from an old article TC wrote. 10x25M flying sprints with 60 seconds rest repeated once after 10 minutes. This should help my form at high speed and get my hamstrings into shape. I might add in some upper body work with a sled or something later on.
Right now I'm working out our town's fitness center which is very crowded and has a bad atmosphere. I'm putting together a garage gym with some guys hopefully pretty soon. My weight workouts might change because of their lifting preferences but hopefully they'll like the holiday routine. One of the guys is probably going to teen nationals for powerlifting so he'll probably be doing something different.
For my diet I'm trying to do the Berardi carbs from fruits/vegatables thing. I'm also taking 6 grams of fish oil per day and taking 25mg ephedrine/200mg caffeine twice per day. When that runs out I'll probably try the new HRX or MD6.
Post workout I'm just using milk with some whey in it because I can't deal with spending $2 everytime I work out in Surge. Maybe I'll reconsider before looking at HOT-ROX. I'll probably pick up some creatine too becaues my old bucket has hardened into some stuff that smells like neco-wafers.