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Optimal training/workout scheduling

Latest post: wermouth, Nov 06, 2016
Viewed 756 times
Posted: Sep 26, 2016
Hiello people

In your opinion and experience, which option would be optimal from a recovery/adaptation/peformance point of view?:

Option nr. 1: (one workout/day from Monday to Saturday with Sunday OFF)

MONDAY:
Speed+ Plyometrics+ Throw(SP or DT or JT)

TUESDAY:
Weights+ Medicine Ball

WEDNESDAY:
Hurdles+ Speed Edurance+ Plyometrics+ Throw(SP or DT or JT)

THURSDAY:
Weights+ Medicine Ball

FRIDAY:
Pole Vault+ Plyometrics+ Throw(SP or DT or JT)+ 1x 800m

SATURDAY:
Weights+ Medicine Ball

SUNDAY:
OFF
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Option nr. 2 (two workouts/day on Mo-Wed-Fri and one on Sat and OFF on Tuesday, Thursday and Sunday)

MONDAY:
AM: Speed+ Plyometrics+ Throw(SP or DT or JT)
PM: Weights+ Medicine Ball

TUESDAY: OFF

WEDNESDAY:
AM: Hurdles+ ' Short' Speed Endurance(3- 4x 80m or 2- 3x 120m)+ Plyometrics+ Throw(SP or DT or JT)
PM: Weights+ Medicine Ball

THURSDAY: OFF

FRIDAY:
AM: Pole Vault+ Plyometrics+ Throw(SP or DT or JT)+ 1x 800m
PM: Weights+ Medicine Ball

Saturday:
'Long' Speed Endurance(4- 8x 200m or 3- 5x 300m)

SUNDAY: OFF
IP: 79.118.1...
Posted: Sep 29, 2016
OR:
Day 1: Track
Day 2: Weights
Day 3: OFF
Day 4: repeat
IP: 79.114.2...
Posted: Nov 06, 2016
I would lean more towards option 2

Monday:
Looks OK but you don't need to split session in two weights straight after session.

Tuesday:
You can do recovery runs (endurance/trmpo) on the grass (2000/2500m in total). I think best is AM. With circuits in fitness suite or with medball or kettleballs.

Wednesday:
I don't understand your Wednesday.
"Hurdles+ ' Short' Speed Endurance(3- 4x 80m or 2- 3x 120m)+ Plyometrics"
Why?
Running hurdles meets already two other qualities that you are trying to work on and you have to be carefully with all your elastic strength exercises (Plyometrics) while having in the programme sprints and jumps already.
Maybe Pole Vault+hurdles would be interesting option.

Thursday:
Same as Tuesday or OFF.

Friday:
You can do some jumps and maybe shot and finish with your Special Endurance from Saturday.

Saturday:
Same as Tuesday and Thursday.

Sunday:
OFF
IP: 80.192....

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