Matt Shirvington 1998 Training Program Prior to his 10.03

This is a very old excerpt, 10 years old to be exact, from a posting by James Shanahan to the Yahoo Supertraining newsgroup list.

Matt Shirvington set a Personal Best and National Record in 1998, which stood until Patrick Johnson’s 9.93 back in 2003.

I thought you folks might be interested looking at the in-season 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.

Afternoon 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
analysis)

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 analysis

My Comments: I wonder what were the results of his video analysis?