Hello all, I have been reading the forums here for awhile now and I figured it was time to make my own.
I am a 32 year old washed up college sprinter. I have spent the last 10 years trying to find a program that will get me back to my college days. The first 8 years were all trial and error years based on the long to short method. Burnouts and lack of excitement for essentially 3 lactic days a week lead to taking periodic breaks throughout the training year. I also don’t believe it to be a good methodology anymore despite all of my old coaches believing in it.
The last 2 years have been much more evidence and research based. I became a fitness specialist at a gym, I read countless articles on sprinting / muscles, and I was about to get my CSCS before the COVID. I now train using the short to long method which seems to be working and I enjoy it much more. I wasn’t able to race this last summer but I did a few self timed trials and I am slowly getting that speed back.
I haven’t taken the test but I am fairly certain that I am a HARD 1A. As I learn more things I have to add them into a workout. I rarely make it more than a week or so before I make a change of some kind. I have about 40 minutes of hype before I crash and don’t want to lift anymore.
Currently, I am in a strength building phase and I am not running. I plan to start again on the first of the year. 1 max velocity day, 1 acceleration day per week, and 1 lactic or specific endurance day. I am going to do these in the morning and lift in the evening. As the season progresses I will extend the distances that I do for these and the acceleration day will turn into a speed endurance day. I am hoping to continue lift throughout the season undulating power / Plyo and strength every other week.
Okay the moment you have all been waiting for, my numbers.
I’m a fat 180lbs (I was 165lbs in college)
Power Clean and Jerk 252
Power Clean 280
Power Snatch 186
Hip Thrusts 395
I can’t do bench or much arm stuff because I think I sprained my AC joint. Going to give it a month or so to heal. If it doesn’t get better I will go to the doctor.
Right now I do a giant cluster of 1 of these main lifts at about 90% then 1 accessory exercise, usually quad based because everything other than squat is posterior chain. I was also doing a giant cluster of an arm push or pull until I hurt my shoulder. I take a day off if I need it but otherwise I will go 7 days a week. I did this for a month with no burnout or fatigue and massive gains. When I begin to run again I will take a full day off between the acceleration and max velocity days.
Let me know what you all think, I am always looking for ways to improve my workouts.