Matt Shirvington 1998 Training Program Prior to his 10.03

Last Updated on November 16, 2012 by Jimson Lee

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

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

Afternoon session – Stretching and Swimming

TUESDAY :

Morning session – maximum velocity and starting acceleration –

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

Afternoon session : massage

WEDNESDAY :

Morning session – power strength

warm up
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
sprint drills and sprints at the track
warm down

Afternoon session – technical and tactical (video and biomechanical
analysis)

THURSDAY

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