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Training van Matt Shirvington

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 -

1. Dynamic warm up (includes jgging, drills, general stretching and specific stretching exercises for this particular session.)
2. Power cleans - 90kg x 5 reps, 100kg x 3 reps 110kg x 2 reps 120kg x 1-2 reps
3. Bench press - same progression up to 130kg (286lbs)
4. Squats - up to 200kg (440lbs)
5. Various exercises for abs and back
6. Sprint drills and plyometrics at the track
7. Warm down including jogging, stretching and massage.

Afternooon session - stretching and swimming

TUESDAY :
Morning session - maximum velocity and starting acceleration -

1. dynamic warm up
2. technical runs: 6 x 60m
3. acceleration runs: 6 x 60m
4. starts - up to 10 starts over 30m
5. handicap starts (putting training partners in front 1m- 3m)
6. "flying sprints" or assistance sprints (down hill or using wind) 4-6 x 50m
7. warm down

Afternoon session : massage

WEDNESDAY :
Morning session - power strength

1. warm up
2. 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
     
3. sprint drills and sprints at the track
4. warm down

Afternoon session - technical and tactical (video and biomechanical analyses)

THURSDAY
Morning session - speed endurance and bend technique (for 200m)

1. Dynamic warm up
2. technical drills and runs on the bend
3. sprint into bend and off the bend 4-6 x 60m
4. speed endurance - 2 sets (8 x 80m) at 95% intensity
5. technical tempo 75% intensity (2 x 250m)
6. 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.