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Matt Shirvington 1998 Training Program Prior to his 10.03

You are here: Home / Track & Field / Matt Shirvington 1998 Training Program Prior to his 10.03
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January 2, 2008 by Jimson Lee 2 Comments

Last Updated on November 16, 2012 by Jimson Lee

fundamentals.jpgThis 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?

See also  Michael Johnson's Nike Golden Spikes - Step Aside!

Category iconTrack & Field,  Training Tag iconspeed,  speed endurance,  Swimming

About Jimson Lee

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Reader Interactions

Comments

  1. ADRIAN ROCK says

    January 2, 2008 at 7:02 pm

    These site are good for references…

    Reply
  2. Jimson Lee says

    January 6, 2008 at 10:06 pm

    @Adrian – Thanks! There will be a lot more to come.

    Reply

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