Speed training?

Im looking to get a faster time in the 40 yard dash. I run a 5.0. Im planning on making a 4 day a week speed training program to help get me faster. On one of the days I want to have a workout where i am running up hill, and i only want one day of the week where i am doing resistance running because i dont want my legs to get too worn out since I will also be lifting weights with my legs. On another day i would also want to run up stadium stairs. So since stadium stairs is kind of like resistance running, should I do one week for my resistance day: hill training and the next week for my resistance day: stadium stairs, or should I do both hill training and stadium stairs in the same week but on different days? i.e. Monday- hill training, Thursday- stadium stairs

Preparation work
What time do I have available for training?

how long before I have to put my improved acceleration & speed to the test
how many days each week can I train
how many times a day can I train
What facilities do I need?

Somewhere to run – an Athletics Track or sports field
Somewhere to do exercises – gymnasium
Somewhere to do strength training – weight training room
What equipment do I need or have access to?

Appropriate clothing for training in
Exercises mat
Free weights for weight training
The preparation of any training program is explained in more detail on the Planning page.

Training Plan Phases
Split the available training time into two equal periods (phases). If there are 16 weeks available for training then we have 8 weeks for Phase One and 8 weeks for Phase Two. This would allow for two four week cycles in each phase.

Phase One
The objectives of phase one are to develop general strength and general endurance. The workload in the first three weeks of the example plan below increase each week (easy, medium and hard) and the 4th week comprises of active recovery and tests to monitor training progress. The aim of the 4 week cycle is to build you up to a level of fitness (3 weeks), allow a recovery (1 week), build you up to higher level of fitness, allow a recovery, and so on.

Remember a training program is athlete specific and the results of the tests in the 4th week can be used to adjust the training in the next four week cycle to address any limitations.

The pace for each of the running endurance sessions should be between 15 and 20 seconds per 100 metres.

Each session should include an appropriate warm up and cool down program.

Week One
Mon (am) Strength Training General – (pm) 5 km steady run
Tue Endurance – 2 X 4 X 150 metres (23 to 30 seconds)
Recovery of 2 minutes/repetition and 5 minutes/set
Wed Strength Training General
Thu Endurance – 2 X 3 X 200 metres (30 to 40 seconds)
Recovery of 2 minutes/repetition and 5 minutes/set
Fri (am) Strength Training General – (pm) 5 km steady run
Sat Endurance – 2 X 3 X 250 metres (38 to 50 seconds)
Recovery of 2 minutes/repetition and 5 minutes/set
Sun Rest

Week 2
Mon (am) Strength Training General – (pm) 5 km steady run
Tue Endurance – 2 X 4 X 200 metres (30 to 40 seconds)
Recovery of 2 minutes/repetition and 5 minutes/set
Wed Strength Training General
Thu Endurance – 2 X 3 X 250 metres (38 to 50 seconds)
Recovery of 2 minutes/repetition and 5 minutes/set
Fri (am) Strength Training General – (pm) 5 km steady run
Sat Endurance – 2 X 3 X 300 metres (45 to 60 seconds)
Recovery of 2 minutes/repetition and 5 minutes/set
Sun Rest

Week 3
Mon (am) Strength Training General – (pm) 5 km steady run
Tue Endurance – 2 X 4 X 250 metres (38 to 50 seconds)
Recovery of 2 minutes/repetition and 5 minutes/set
Wed Strength Training General
Thu Endurance – 2 X 3 X 300 metres (45 to 60 seconds)
Recovery of 2 minutes/repetition and 5 minutes/set
Fri (am) Strength Training General – (pm) 5 km steady run
Sat Endurance – 2 X 3 X 400 metres (60 to 80 seconds)
Recovery of 2 minutes/repetition and 5 minutes/set
Sun Rest

Week 4
Mon Strength Training General
Tue Cooper Test or Multistage Fitness test
Wed Strength Training General
Thu 400m drop off test
Fri Strength Training General
Sat Quadrathlon
Sun Rest

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Tags: baseball training, baseball workouts, free weights, Hill, lifting weights, Mon, monday hill, phase phase, recovery, resistance day, run, strength, training for baseball, workouts for baseball