1. Muscular Endurance: 12 reps x 3-5 sets - 30 sec between sets2. Hypertrophy: 6-12 reps x 3-5 sets - 60-90 sec between sets3. Muscular Strength: 6 reps x 3-5 sets - 2-5 min between sets4. Power: 3-4 reps (done explosively) x 3-6 sets - full recovery in between
Obviously, there is little info here, no time frame, no event specificity. This is just a shell of a plan, an introduction to the concept of periodization. Perhaps just a general plan of progression. I would think this is meant for 100m sprinters, with the goal toward power, rather than sprint endurance. I don't think it would be in my best interest to lift near maximum weight for 3 reps with my legs, especially in a leg curl or extension. Perhaps better for upper body, but maybe ok for seated squats.
I'm not particularly sold on lifting heavy as I think it puts undue stress on the joints.
Power does translate to speed. Case in point... Look at the physical build of Brit sprinter Pat Logan on the left in this photo - (from left to right: Logan, Michael Sullivan and Willie Gault in the M50 World 100m Final). Logan ran 11.62 100m and is a short guy (like me). He won the Bronze behind Gault, just edged out by .02 for Silver by Ken Eaton. Logan looks like a fireplug - powerful build, massive thighs. Obviously some weight training there.
Looking at earlier pics in the sequence, surprisingly, it looks like Sullivan beat Gault out of the blocks. (Sullivan looks pissed off for missing a medal in the group photo. I know the feeling).
I'm planning to do 3 days of weights during the fall. Right now, I'm doing daily upper body and swimming. Nothing heavy, but I am seeing results. Push ups, pull ups, dumbell flys and shoulder press, etc...
I tried a 1/2 mile jog today but the ab still hurts. I think I strained it a little leaping around on rocks during a weekend hike. It's not bad, it felt better after my jog than when I started.
Fasting today and tomorrow for my colonoscopy on Thurs. My weight tonight is down to 144. Should be down around 140 by the time I have the procedure.