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7/1/2011 6:32:06 PM - Mike Sullivan
Chad,
Thanks for the advance, this was my first year as a pure sprinter the previous years I was a long jumper. Now I'm known as white chocolate because of my sprint performances.

I want to make sure I understood you correctly, if I stay within the prescribe reps the JTS lifting should keep me from overreaching? Would you drop the deadlifts?

I'll probably have a 8 week GPP:
Mon/Thur:
Sprints/Jumps/Throws/Squats and Presses

Tue/Fri:
Ext tempo/Pulls/Core

Wed:
Active recovery or General strength circuits

Based on what you recommend; lifting wise - this is what I had planned:

Mon/Thur:
Bench
Back squats
Shoulder press
Split squats

Tue/Fri:
Clean pulls
Rdl
Rows

I'd do something more similar to this...

Mon/Thurs
Sprints/Jumps
Squat
Hip Extension Hamstring/Low Back Work
Abs

Tues/Fri
Throws
Bench
Rows
Accessory Upper Body work
Abs

Remember that sprinting comes first and you will receive a great training effect from the sprints, jumps and throws, so the lifting can be rather minimalistic.

If you'd like to email me at Chad@JTSstrength.com I could offer you some more in depth analysis and programming assistance.

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,
Chad Wesley Smith


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