Periodization for 2008-2009

Here's the general outline of my 2008-2009. The running will be a short-long program. My goal is to improve my 100m time, which is currently 11.7 hand-timed.

I will accomplish this by: 1) Getting leaner. Decrease the body fat. 2) Getting stronger hip extensors. 3) Strengthening hip flexors. 4) Strengthening the dorsiflexion muscles of the foot. 5) Working on core stability and endurance through medicine ball training.


S - Maintain squat strength. Majority of the work would be on running, shoulder and ankle auxillary exercises, core, hamstring, and hip flexor, abduction/adduction exercises--band hip flexor, hip abduction/adduction, side lunge, Charlie's MB drills, Ransom's shoulder stability training, good morning/RDL, leg curl, lunge, reverse situps, biceps/triceps/chest/pulling muscles, dorsiflexion. Get leaner. Maintain lean mass. No junkfood. Lose Fat. Regularly eat the Veggies. Watch out for fried stuff/HFCS.

O - Same.

N - Same. + After football, focus on upper body strength. Let the legs rest from all the pounding. Start incorporating the Explosive Running Upperbody exercises. For one week, just work on MB drills. then start increasing the squat. Hip flexor, Squat, RDL, Heel Raise. Leg Extension, Rear Elbow Raise, Bent-Arm Forward Raise, Standing Horizontal Pull, Narrow Grip Lat Pulldown, Pull overs. DLJ-in-place. Ankle Jumps. MB-throw-forward.

D - Increase squat strength + (Explosiveness: plyo + sprint). As increasing strength, eat more lean foods. Emphasize Speed (MV) on Running days. Emphasize the eccentric part of the deadlift for hamstring strength increase. One day will be a near 1-RM or 3-RM squat day. Another will be a higher volume, medium-intensity day. Exercises: Squat, RDL, Hip Flexors. Leg Curl. Explosive stuff: Starts, Full-out Sprints up to 60m. Box Jumps. Loaded Squat Jumps. A couple of 120's here and there, Heel Raise, Jump Out of Squat, Skip Jumps, SLJ in place.

J - Increase squat strength + (Explosiveness: plyo + sprint) Emphasize Speed on Running days. Gradually increase the running volume for SE. Exercises: Squat, RDL, Hip Flexors, Leg Curl. Explosive Stuff: DLJ for height and distance, Skip jump, DLJ for distance bounding, SLJ w/ forward movement, Leaping (more horizontal than "bounding)

F- Increase squat strength + work more on getting leaner (watch the weight). Slowly focus more on relaxed but fast, longer SE runs. Exercises: DLJ for height and distance, Skip jump, DLJ for distance bounding, SLJ w/ forward movement, Leaping (more horizontal than "bounding). More 120's. Some starts. Some 60's-80's.

M - Maintain Squat strength + leanness. Leaping, SLJ w/forward movement. Let Barton take care of the running itself.

A - Same

M - Same