Hey, go out and measure your standing long jump and your standing triple jump and let us know how it is.
Judging from your times I’m guessing accel is your weakness?
Program wise, check out CharlieFrancis.com to get an idea of what your speed work should be like.
A weekly program for you should prolly look something like this:
M: accell (very low volume on the sprints, try to AUTOREG and cut the session when your time starts going up), heavy squats (something like 2-4 sets of 2-3 reps @ 265 - 290 depending on how you feel), bench 5 x 5 @ 80%
T: Tempo runs (10-12 runs 100-200m @ 65-70% with short rests and abs between reps, run on a soft surface and with good form), then go in the gym and do some sort of accessory strength circuit for 12 - 15 min. stuff like Rev hyper, GHR, Lat pulldown, Sh raise, arm stuff…doesn’t really matter just keep moving and keep it low intensity
W: jumps, bounds,med ball throws, top speed work (once again low vol high intensity on speed work)
T: off but do some very light cardio then stretching or something
F: repeat monday
S: repeat tuesday
This should get you started but get some of charlie’s stuff. also check out elitetrack.com there is good stuff over there. keep us updated on your progress
though, the best thing would prolly be to get with a GOOD coach in your area, what part of england are you from?
I’m going the track tomorrow morning, so I’ll test my standing long jump, not running long jump?
Ye, acceleration is my problem. So on my speed days, I’ll be concentrating on beating my 10-60m times, each session.
Thanks for that site as well.