Upper Body Strength & Sprint Session

“The more I talk to athletes, the more convinced I become that the method of training is relatively unimportant. There are many ways to the top, and the training method you choose is just the one that suits you best. No, the important thing is the attitude of the athlete, the desire to get to the top.” Herb Elliott

Strength Session:
Dynamic Work
2×10 Band Press-ups
2×5 Plyo Press-ups
2×10 Band Shoulder Press
Then:
Work with 60-70% Max weight
3×8 DB or BB Chest Press +
3×10 DB or BB Bicep Curls
Then:
3×5 DB or BB Strict Press +
3×15 DB or BB Bent Over Rows
Then:
3×8 DB or BB Triceps Skull Crusher +
3×20 DB or BB Shrugs +
3×20 Ab work
Then:
Cool down

Evening Group Sprint Session:
Dynamic Mobility Warm-up
Then:
5x Tuck Jumps +
5x Rocket Jump Squats +
10x Jumping Lunges (5 each side) +
20x Side to Side Hops (10 each side)
2 rounds and rest 2 minutes between rounds
Then:
Sprint work flat surface:
1st sprint 100m: 60%
Rest: 2 minutes with a jog/walk
2nd Sprint 100m: 80%
Rest: 2 minutes with a jog/walk
3rd Sprint 100m: 100% All out sprint
Rest: 2 minutes with a jog/walk
Complete Rest 2 minutes
Repeat 4/6/8 times
Then:
Cool down and Stretch