Training for SPEED (My past journal)

[secretlifter3]

A journal of my workouts I've done in the past. A lot of people on this forum are looking for workouts and stuff and find this is a good way to get workouts posted (that I've done).
I'm starting this off from March and working down to now. Will not be posting meet results or any videos. Just straight up workouts.

Each post is a day, unles there's a part 1 or part 2.

[secretlifter3]

35 min dynamic warm up

3x15m @ 100% speed
4x85m @ 100% speed

Depth Jumps

4x1
2x2

Clapping push ups

1x10

5x30 crunches

[secretlifter3]

10 mins static stretching
500 reps abs

[secretlifter3]

10 mins stationary bike

Pull ups 6x5 + 1x10
Overhead press w/ bar x8
Core stability work w/ bar
Med ball core 6 sets
50x15 bicep curls/forearm curls

static stretching

[secretlifter3]

10 min warm up w/ jogging + static stretching

4x200m + 6x100m + 4x50m @70-75% speed
Hip mobility work
6x40 crunches

[secretlifter3]

Indoor track

(day part 1)

30 min dynamic warm up

2x25m @ 100%
3x60m @ 100% (30m bend/30m straight) - these are basically flying 30s but with the 30m
off the bend being sub max
1x80m (30m bend/50m straight)

2x25m Bounding
2x4 tuck jumps

[secretlifter3]

day part 2

Cleans

5x3,2,2,1

Squats (quite below parallel)

2x6 warm up
3x6,5,4

(squats done with as much speed as possible)

Bench Press

2x8 warm up
3x5,4,3

Glute Ham Raises

Body weight x8
25 x8
25 x8

8x Clapping push ups

[secretlifter3]

rest day

static stretching + foam rolling + massage

[secretlifter3]

day part 1

Long dynamic warm up (50 mins approx.)

2x20m power skips (for height)
2x20m @ 100% into headwind
4x flying 40m (25m build up) @ 100%
1x 65m @ 100% speed

2x5 double leg bounds
1x5 single leg bounds (1 set per leg)

[secretlifter3]

day part 2

Hip Thrusts with body weight only

3x8

Clean Pulls

2x3 warm up
3x3 heavy

Bench Press

2x8,6 warm up
5x4,3,3,1,1

Med Ball Core 3 sets

[secretlifter3]

Tempo @ 70% speed on grass

4x100m
4x300m
4x200m

3x50 crunches

[secretlifter3]

indoor track

Dynamic/elastic warm up

Sprints @ 100% speed

2x20m into headwind
2x flying 15m w/ 25m build up
2x 60m
2x 65m (35m on the bend/30m straight)

3x20m bounding
2x6 double leg bounds

4x8 clapping push ups
4x8 hip thrusts

[secretlifter3]

Bike tempo 15 mins

Med ball russian twists on incline 3x 20 secs
Weighted abs 3x8

Chin ups 3x6
Forearm curls 3x8

Static stretching + foam rolling

[secretlifter3]

day part 1

Dynamic/elastic warm up (lots of fast leg drills and hops)

Speed work @ 100% speed

2x20m w/ falling starts
3x60m (30m bend/30m sraight)
2x80m (30m bend/50m straight)

- 5-6 rebound jumps holding medicine ball above head, in between every 60m and 80m sprint (30 jumps total approx.)

2x8 bounds (covered a lot of ground on these)
1x5 double leg bounds (focusing on vertical height)

Total speed volume : 380m

[secretlifter3]

day part 2

Squats

3x8,6,4 warm up
3x5,4,4 heavy

Bench Press

2x8 warm up
3x3 heavy
1x6 speed



Glute Ham Raises (holding a 35 plate)

4x8

Bent over laterals (dumbbells)

3x8

Static stretching

[secretlifter3]

rest day

[secretlifter3]

25 min warm up (jogging, stretches, drills, strides)

5x 15-25m from blocks @ 100% speed

[secretlifter3]

rest day (stretches)

[secretlifter3]

day part 1

Dynamic warm up (did 2x5 squat throws as well)

Sprints @ 100% speed

2x med ball starts (10m)
2x20m
2x FEF (30m/20m/15m)
2x 60m
1x flying 25m w/ 25m build up

[secretlifter3]

day part 2

Squats

2x6,5,4 warm up
3x4,3,4 heavy

Focus was on speed of the bar


Bench Press

2x8 warm up
3x3 heavy
1x6 speed

Pull ups

1x10

[secretlifter3]

rest day (stretch + foam roll)

[secretlifter3]

indoor track

day part 1

Dynamic warm up

Speed @ 100% speed

4x30m
2x55m
2x80m (30m bend/50m straight)

1x15m bounding

[secretlifter3]

day part 2

Power cleans (just focusing on exploding as far up as possible)

2x3 warm up
6x2 heavy

Clean pulls

3x2 heavy

Bench Press

2x6 warm up
3x4 heavy

10x clapping push ups

Pull ups

2x8

[secretlifter3]

rest day


20 mins static stretching/glute activation exercises

[secretlifter3]

Pre meet day

10 mins static stretching
5 mins dynamic stretches
Skipping A's 5 sets over 20m
Hurdle mobility work

[secretlifter3]

Meet

100m
4x100m
400m

[secretlifter3]

Complete rest day

[secretlifter3]

jog/stretch warm up

Extensive Tempo

2x100m
3x300m
4x50m (form runs)

[secretlifter3]

day part 1

Dynamic warm up
Strides
2x6 rebound jumps for height

Sprints @ 100% speed

2x20m

1x200m
1x150m
1x120m
1x85m


1x6 double leg bounds

[secretlifter3]

day part 2

Squats (trying to move the bar as quickly as possible, exploding on the way up)

3x6,6,3 warm up
3x3 heavy


Bench Press

2x6 warmup
5x4,3,2,2,1

Power Jerk

1x6 warm up
3x4 heavy

[secretlifter3]

rest day

stretches/long contrast shower/foam rolling

[secretlifter3]

Dynamic warm up

4x3x70m (30-90 secs rest between reps - 8 mins between sets) @95%

[secretlifter3]

rest day

[secretlifter3]

15 min bike tempo
static stretching
ab circuit (3x200 reps)
8-10 stride outs to 30-40m (technique focus)

[secretlifter3]

Dynamic warm up

Speed @ 100%

2x10m falling start
2x20m falling start

5x60m 3 point start

2x6 double leg bounds
4x8 clapping push ups

[secretlifter3]

jog + stretch warm up

Tempo @ 60-70% effort

3x2x100m
6x200m

Mobility drills/glute activation work

[secretlifter3]

day part 1

Dynamic warm up (45 mins)
Rebound jumps 2x8 + power skips 2x20m (for height)
Stride outs

Speed @ 100% effort

2x20m
4x85m
1x120m

2x15m bounding

[secretlifter3]

day part 2

hang cleans

3x3

power cleans

4x2

bench press

2x8 warm up
4x4,4,3,3 heavy

power jerk

3x4

pull ups

4x5

[ironrat42]

why are you keeping a log with no record of how much weight you are lifting?

edit: already know it's a log of speed training but there is still no reason not to include the weights you are moving during your weight training sessions

[secretlifter3]

rest day

[secretlifter3]

why are you keeping a log with no record of how much weight you are lifting?

Would take too long to write out all the numbers im hitting. For the most part, the weight lifted is not relevant because the goal is to provide a stimulus.

[secretlifter3]

Dynamic warm up

4x50 accels to 90%
1x300m @100%
1x250m @100%
1x210m @100%

[secretlifter3]

rest day/stretching

[secretlifter3]

meet

100m
200m
4x400m

[secretlifter3]

rest day

[secretlifter3]

15x100m @ 70%
GS work (push ups, abs, glutes)
hip mobility drills + leg swings
static stretching

[secretlifter3]

dynamic warm up
strides
rebound jumps 3x5

sprints @ 100%

2x35m falling start
4x FEF (30m sprint/20m maintain/20m sprint)
2x flying 30m w/ 25m build up

2x broad jumps
4x2 depth jumps

[secretlifter3]

day part 2

Jump Squats (trying to move the bar as fast as possible, not so focused on gaining height off the jump)

3x5

Hang Cleans (aiming for fast bar speed)

3x3x2




Bench Press

2x8 warm up
6x4,3,3,2,2,1

Pull ups (dynamic)

3x5

[secretlifter3]

8x100m @ 50-60% speed on grass
3x40 crunches
4x15 v ups
3x10 push ups
dynamic flexibility drills

[secretlifter3]

dynamic warm up (45 mins)
5-6x60m build up to 80% on grass
3x5 stiff legged jumps

Sprints @ 100%

2x20m uphill into headwind

Overspeed

2x flying 20m downhill w/ 20m build up w/ tailwind
3x flying 30m downhill w/ 25-30m build up w/ tailwind

[secretlifter3]

10 min easy jog
4x300m @ 70%
burnout crunches
20 mins static stretching

[secretlifter3]

dynamic warm up
rebound jumps 2x8
5-6x40m @ 80%

Sprints @ 100%

4x30m
2x60m
2x EFE (40m/20m/40m)

2x20m bounding
3x6 clapping push ups

[secretlifter3]

rest

[secretlifter3]

dynamic warm up (30 mins)
strides/accels. 4-5x50m @ 80%

Speed @ 100%

2x30m (focusing on very fast first 10m)
4x FEF (30m/20m/20m)
1x85m (35m on the bend)

[secretlifter3]

day part 2


hang cleans

3x3

power cleans

4x2

depth jumps + hurdle jumps

6x2

bench press

2x8 warm up
3x5 + 2x3 heavy

pull ups

2x6

[secretlifter3]

jog/stretch

Tempo @ 50-60% (push ups in between)

6x100m
2x200m
3x250m
1x350m
1x500m

2x30m backward extension run

static stretch

[secretlifter3]

Dynamic warm up (45 mins)

6x60m @ 100%
2x5 tuck jumps

[secretlifter3]

8x200m @ 70% speed on grass
3x30 crunches

[secretlifter3]

Dynamic warm up (30 mins)

4x30m @ 100%
1x60m @ 100%
1x120m @ 95%

[secretlifter3]

rest day

dynamic stretches
foam rolling

[secretlifter3]

meet

100m
200m

[secretlifter3]

power cleans

2x3 warm up
4x2 + 4x1 heavy

Med ball Smash downs 3x5 + squat jumps 3x5

bench press

2x6 warm up
3x,4,3,2,2 heavy

pull ups

2x5

[secretlifter3]

restt

[secretlifter3]

5 min jog/stretch

tempo runs @ 70%

4x100m
4x200m
4x150m

[secretlifter3]

dynamic warm up (45 mins)

100% runs

4x25m falling start
4x35m blocks
1x60m blocks

[secretlifter3]

rest day

dynamic flexibility work

[secretlifter3]

meet

100m
200m
4x100m

[secretlifter3]

rest day (20 mins static stretching)

[secretlifter3]

10 min jog
6x250m @ 70% on grass
5x20 speed crunches

[secretlifter3]

dynamic warm up (30 mins)
strides 4x80m @ 70-80%

2x20m falling start
3x FEF (30/20/20) 3 point start
2x60m blocks

[secretlifter3]

day part 2

power cleans

2x3 heavy
2x2 heavy

clean pulls

2x2

10x med ball squat throws

bench press

2x8 warm up
3x3 heavy

[secretlifter3]

15 min jog
hurdle mobility work
4x200m @ 70-75% speed on grass with short rest

[secretlifter3]

dynamic warm up (45 mins)
strides 4-5x50m

speed (full out)

3x25m faling start
3x flying 30m w/ 25m build up
1x85m

2x3 jump squat throws (med ball)
4x broad jumps
4x6 clapping push ups

[secretlifter3]

20x100m @ 50-60% speed
ab circuit (300 reps)

[secretlifter3]

Dynamic warm up (30 mins)

4x20m blocks
2x90m blocks
1x110m @ 100%
1x180m @ 100%

[secretlifter3]

rest day

[secretlifter3]

dynamic warm up
strides

sprints @ 100%

1x10m + 1x20m from 4 point stance
2x60m 3 point stance
1x100m (3 point stance) + 1x100m (4 point stance)

[secretlifter3]

day part 2

power cleans

2x5 warm up
4x3,2,2,1 heavy

bench press

3x10,8,5 warm up
3x3 heavy

Med ball squat throws 2x5 + smash downs 2x5 + lunge throws 3x6

ab circuit (2x100 reps)

[secretlifter3]

rest day

[secretlifter3]

dynamic warm up

2x20m falling start
4x30m blocks
2x50m blocks

[secretlifter3]

rest

[secretlifter3]

2 day meet

3x100s
2x200s
4x100

[secretlifter3]

rest

[secretlifter3]

dynamic warm up (20 mins)

2x20m + 2x50m @ 95%
10x med ball squat throws

[secretlifter3]

jog/4-5 stride outs to 50m
static stretches
foam rolling

[secretlifter3]

30 min dynamic warm up

3x25 falling start
1x50m @ 95%
1x70m @ 95%

[secretlifter3]

rest day (static + dynamic stretches)

[secretlifter3]

2 day meet

2x100m
2x200m
4x100m

[secretlifter3]

rest day

[secretlifter3]

power cleans

5x3
3x5 tuck jumps

bench press

2x8 warm up
3x3 heavy

[secretlifter3]

Dynamic warm up (30 mins)

4x30m blocks
1x60m @ 95%
1x180m @95%

[secretlifter3]

rest day (static stretching)

[secretlifter3]

Dynamic warm up (30 mins)
Strides out to 50m (3-4)

2x20m falling start
4x30m blocks

[secretlifter3]

rest day

[secretlifter3]

3 day meet

2x100m
2x 4x100m
2x200m

[secretlifter3]

rest day/static stretches

[secretlifter3]

Dynamic warm up (40 mins)

6x60m @ 100%

4x5 double leg vertical bounds
2x4 single leg bounds

[secretlifter3]

part 2

Speed squats

3x5

Bench press

2x8 warm up
3x4 heavy

BB lunges

2x4

10x heavy squat throws (for distance)

[secretlifter3]

3x200 rep ab circuit
weighted leg raises 3x10

[secretlifter3]

Dynamic warm up (30 mins)

5x3x15m hill sprints (1 min/5mins)
4x30m flat on grass



3x6 side to side double leg bounds
7x4 throws w/ 10 pound plate
2x6 clapping push ups

[secretlifter3]

jog/flexibility work

Tempo runs @ 70% on grass

6x100m -30 secs rest in between
2x200m -walk back rest
5x250m - walk around recovery

5x10 speed push ups

[secretlifter3]

jog/stretches

Variety of hops w/ med ball over 10m
6x40m strides (focus on proper arm motion, and proper leg turnover)
Med ball circuit (core, abs) x5 sets (6 exercises)

[secretlifter3]

dynamic warm up
easy strides over 40m

2x20m + 1x30m @ 100%
2x300m @ 100%
1x200m @ 100%

[secretlifter3]

part 2

Depth Jumps 8x2
Single leg jumps over boxes 5x2 (per leg)
Power cleans 3x3
Jump squats 3x4

Bench Press

2x8
3x5 heavy

Pull ups 2x6

[secretlifter3]

rest day

[secretlifter3]

Dynamic warm up (45 mins)

2x10m @100%
2x20m @100%

4x120m @100%

2x20m bounding (covered the first set in 8 bounds, and the second set in 7 1/2)
2x5 double leg vertical bounds
6x jump squat throws

[secretlifter3]

part 2

Jump squats 4x4
Bench press 2x8 warm up + 3x2 heavy
Cable rows 3x8

[secretlifter3]

Jog/stretch

Tempo running on grass (timed)

4x 22 sec w/ 60 sec rest in between
4x 20 sec w/ 30 sec rest in between
4x 20-21 sec w/ 15 sec rest in between
4x 18 sec w/ 60 sec rest in between

[secretlifter3]

dynamic warm up (30 mins)

3x15m uphill sprints
6x flying 25m (downhill) w/ 25-30m build up
1x25m downhill

2x5 double leg vertical bounds (on a slight downhill)
3x5 pull ups - 2x5 chin ups
2x10 jump split lunges
2x10m single leg speed hops (2 sets per leg)

[secretlifter3]

rest day

[secretlifter3]

jog/stretch

5x10m uphill running A’s

Tempo runs on grass

4x 20 sec w/ 30 sec rest in between
4x 20 sec w/ 20 sec rest in between
2x 45 sec w/ 60 sec rest in between
4x 20 sec w/ 15 sec rest in between

[secretlifter3]

Dynamic warm up

2x10m falling start
2x25m blocks
7x flying 25m w/ 30m build up

2x20m bounding
4x broad jumps

[secretlifter3]

part 2

Clean pulls

2x3 light
3x3 heavy

bench press

2x8 warm up
3x5,4,3 heavy
2x6 speed

Bent over laterals

3x8

Straight leg raises w/ med ball

3x10

[secretlifter3]

rest

[secretlifter3]

contrast workout

dynamic warm up
speed hops over 10m

4x30m sled into headwind
4x flying 30m w/ 25m build up (very strong tailwind)
1x60m @ 100% (with tailwind)

[secretlifter3]

part 2

power cleans 2x3 light + 3x3 heavy
bench press 2x8 warm up + 4x2 heavy
DB push backs 3x8

[secretlifter3]

jog/stretch/hops

15x100m on grass (30 secs rest in between)
10x10 push ups
2x50 crunches

[secretlifter3]

indoor track

Dynamic warm up

2x10m @ 100% falling start
1x30m @ 100% blocks
1x55m @ 100% blocks

2x120m sub max (12 mins rest, set of bounding in between)

Hurdle step overs 6 sets (3 sets per leg)
Med ball throws 2x8 (for height)

[secretlifter3]

rest day

[secretlifter3]

Dynamic Warm up


1x10m falling start
1x20m falling start
1x40m @100%
1x60m @100%
1x75m @95%
1x85m @95%

[secretlifter3]

rest day

flexibility work/massage

[secretlifter3]

meet

100m
200m

[secretlifter3]

part 2 (after meet)

Depth Jumps

5x2

Med ball Squat Jumps (8kg)

2x5

Bench Press

2x8 warm up
3x5 heavy

Lat pull down

3x7 heavy

Concentration curls

2x10

[secretlifter3]

rest day (30 min static stretching + massage)

[secretlifter3]

recovery day

10 mins static stretching
hip mobility work
dynamic stretches
long massage

[secretlifter3]

Dynamic warm up (45 mins)
Fast leg drill over 80m x2
Power skips 2x30m (for height) on grass

2x20m falling start
4x150m @100% (12-18 mins rest)

1x20m bounding

[secretlifter3]

Depth jumps

5x2

Power cleans

5x5

Bench press

2x6 warm up
3x5 heavy

Pull ups (for speed)

3x8

[secretlifter3]

Tempo runs on grass

4x150m (50m walk rest)
4x100m
2x300m

[secretlifter3]

Short ab circuit (100 reps)
10-15 min bike cardio
Static stretching + massage

[secretlifter3]

Dynamic warm up (40-45 mins)

2x20m sled
1x30m sled

2x FEF (35/20/20)
2x FEF (25/20/20)
1x100m @ 100%

[secretlifter3]

Part 2

Hang cleans 2x3 + 2x3
Depth Jumps 5x2
Side to Side jumps over box 3x6
Hip thrusts (low resistance) 2x10
Speed bench press (close grip) 4x6

[secretlifter3]

Jog + stretches + glute activation exercises + hip mobility drills

Tempo runs

4x100m
4x200m
4x150m
1x300m

4x40 crunches
stretches

[secretlifter3]

Dynamic warm up

2x50m w/ light sled @ 80%

2x30m @ 100%
3x210m @ 100% (20 mins rest in between)

2x20m bounding
1x50m bounding

[secretlifter3]

part 2

bench press

3x6,4,4 warm up
3x5,4,8 heavy

speed pull ups

4x6