Note from Elliott: This is an excerpt from a posting by James Shanahan to the Yahoo Supertraining list.
I thought you folks might be interested looking at the inseason program of
Matt Shirvington from '98 before setting his Australian record of 10.03. If
any of you can get through a week of this sort of training, then you're a
better man than I!
The following was published in "Australian Athlete" magazine :
MONDAY :
Morning session -Maximum strength -
- Dynamic warm up (includes jgging, drills, general stretching and specific
stretching exercises for this particular session.)
- Power cleans - 90kg x 5 reps, 100kg x 3 reps 110kg x 2 reps 120kg x 1-2
reps
- Bench press - same progression up to 130kg (286lbs)
- Squats - up to 200kg (440lbs)
- Various exercises for abs and back
- Sprint drills and plyometrics at the track
- Warm down including jogging, stretching and massage.
Afternooon session - stretching and swimming
TUESDAY :
Morning session - maximum velocity and starting acceleration -
- dynamic warm up
- technical runs: 6 x 60m
- acceleration runs: 6 x 60m
- starts - up to 10 starts over 30m
- handicap starts (putting training partners in front 1m- 3m)
- "flying sprints" or assistance sprints (down hill or using wind) 4-6 x
50m
- warm down
Afternoon session : massage
WEDNESDAY :
Morning session - power strength
- warm up
- explosive weights ( performed as fast as possible with only 50% of max or
- lighter for 3 x 10 reps)
- power clean or snatch
- bench press
- speed squat
- jumps from half squat
- "Borzov" jumps
- sprint drills and sprints at the track
- warm down
Afternoon session - technical and tactical (video and biomechanical
analyses)
THURSDAY
Morning session - speed endurance and bend technique (for 200m)
- Dynamic warm up
- technical drills and runs on the bend
- sprint into bend and off the bend 4-6 x 60m
- speed endurance - 2 sets (8 x 80m) at 95% intensity
- technical tempo 75% intensity (2 x 250m)
- warm down (jog and stretch)
Afternoon session - regular physio treatment
FRIDAY :
tactical preparation for competition and rest
SATURDAY :
Competition
SUNDAY :
Video analyses
James Shanahan
Australia.
