Relentless Ambition

[neseinc]

I'm a 18 year old sprinter (born in 94) who started sprinting March 2011. My main events are the 100 and 200m but i compete in the 60m indoors as well.
a little about myself...i started track and field at the age of 10. back then I was really slim so I orientated myself to the 1000m which I was pretty good at. 4 years later I quit track & field because I just couldn't sprint fast (13"35 PB for the 100m back then) I did nothing during more than a year and eventually started playing basketball for 6 months. during that time I bulked up pretty hard, gained a lot of muscle, did a lot of plyometrics... but later quit.
A year ago I felt quite fast when I had to sprint my ass off to get a bus and eventually went to time my 100m. 12"03 was the manual time, a time i wasn't pleased with as my old mates who didn't quit track ran times around 11.30.
I didn't quit this time though and trained my ass off for about 1,5 months. During these 1,5 months I bought GPP essentials and implemented the hill runs in my training. When I got back to the track I found myself flying! 11"42 was the manual time.I then joined a track & field club and trained with the group for another month. Mid-June i had my first meet, 100m 11.34 (w +1,5) and 200m 23.16 (w +2,5). I still haven't quit since then and I'm not planning to either.I ran the fastest in July, after that my back got injured.. ankle problems.. shin splints.. and so on.I'm creating a training journal just because I feel like it, I like writing down what i've done in training.

Stats:

18 years
6'2 ft
183-187 lbs
8.8% body fat

PB's and progression:

-2011-

100m: 11.25
200m: 22.61
300m: 36.67
400m: 52.67

-2012-

Indoor
60m: 7.23
200m: 23.14

Outdoor
100m: 11.08
200m: 22.33
300m: 35.23
400m: 50.32

-2013-

Indoor
60m: 7.19
200m: 22.76

Outdoor
100m: 11.28
200m: 22.87

[neseinc]

I will start my training on the day I first tracked my workouts.

sunday 22 jan.

track - 90% intensty
1x250m - 30"80 - rest: 8 min
1x150m - 18"50 - rest: 12 min
1x250m - 31"95 - stopped after this one due to sharp pain in legs

weights
squat 3x5 55kg
pull ups 3x5
glute kickback 3x10 50kg
hypers 3x10

[neseinc]

wednesday 25 jan.

track
4x50m fly - rest 5min
2x30m accelerations

weights
squat 3x5 60kg
pull ups 3x5
deadlift 3x5 60kg
hypers 3x10

[neseinc]

friday 27 jan.

track
4x80m - 9"06 / 9"19 / 9"31 / 9"60 - rest: 4min
3x60m - 7"50 / 7"13 / 7"11 - rest: 4min
3x40m - 4"91 / 4"88 / 5"00 - rest: 4min

weights
squats 3x5 65kg
pull ups 3x5
glute kickback 3x10 50kg
hypers 3x10

[neseinc]

sunday 29 jan.

track
3x40m sled
300m fast run - 39"26

weights
squat 3x5 70kg
pull ups 3x5
deadlift 1x5 65kg
hypers 3x10

3x5 shock jumps
3x5 depth jumps

[neseinc]

wed 1 feb.

track
6x30m full rec.
3x60m
1x120m

weights
squat: 3x5 75kg
pull up: 3x5
deadlift: 1x5 55kg
glute kickback: 3x10 55kg
hypers: 3x10

3x5 shock jumps
3x5 depth jumps

[neseinc]

saturday 4 feb


track
3x30m
hamstring pain..

weights
squat 3x5 80kg
pull up 3x6
glute kickback 3x10 55kg
hypers 3x10

shock jumps 3x5
depth jumps 3x5

[neseinc]

monday 6 feb

stairs
acceleration position lunges
2-leg bounds on stairs
all out runs

2x6 box jumps

[neseinc]

thur 9 feb.

track
4x30m fly full rec.
8x20m fly

weights
2x3 squats 100kg
2x10 speed squats 70kg
2x10 jump squats 35kg
3x20 fast eccentric calves
3x10 static hip flexor

5x6 depth jumps

[neseinc]

sunday 12 feb.

track
4x50m rest= 5min
4x40m rest= 4min

weights
squats 2x3 100kg
speed squats 2x10 70kg
jump squats 2x10
calves 3x20

4x6 depth jumps
1x6 shock jumps
3x30 ankle jumps