10 Weeks to the Nationals, Critique this plan please!!!

Expert Discussion Planning and Periodization
1

10 Weeks to the Nationals
divided in:
Max. Strength (3 wks), Accel. Dev. (2 wks), S.E. 2 wks), Max.Strength (1 wk), Accel Dev.(1 wk), Taper – Compete

Wk 1.
Max Strength (3 weeks) (bench, squat, clean, dead)
Mon: Weights (50% 60% 70% 80% of max) + 3 x 30, 2 x 60, 2 x 80
Tuesday: Rest
Wednesday: Weights (55% 65% 75% 85% of max) + 5 x 30, 5 x 50, 1 x
100
Thursday: Tempo 8 x 200 @ 65-75% (32-34 secs.)
Friday: Rest
Saturday: SE 3 x 120, 2 x 150, 1 x 200
Sunday: Rest

Wk. 2 (same as Wk 1, only weight percentegas change, and tempo distances change)
Mon: (60% 70% 80% 90%)
Wednesday: (65% 75% 85% 95%)
Thursday: Tempo 8 x 150 @ 65-75% (23-25 secs.)

Wk. 3 (same as Wk 2, only weight percentegas change, and tempo distances change)
Mon: (70% 80% 90% 100%)
Wed: (75% 85% 95% New 100)
Sat: Tempo 8 x 100 @ 65-75% (16-18 secs.)

Wk. 4 Accel. Dev.
Weights (squat jump, clean, push press, bench)
Mon: Plyos
Tuesday: Rest
Wednesday: Speed/Accel 5 x 30 5 x 50 + Weights (50%, 60%, 70%)
Thursday: Tempo 8 x 200 @ 65-75% (32-34 secs.)
Friday: Rest
Saturday: Speed/Accel 2 x 10, 2 x 20, 2 x 30, 4 x 50, 2 x 80 + 2 ins and
outs (100mts, 20 mt intervals)
Sunday: Rest

Wk. 5 Accel Dev.
Mon: Plyos
Tuesday: Rest
Wednesday: Speed/Accel 5 x 30 5 x 50 + Weights (50%, 60%, 70%)
Thursday: Tempo 8 x 200 @ 65-75% (32-34 secs.)
Friday: Rest
Saturday: Speed/Accel 2 x 10, 2 x 20, 2 x 30, 4 x 50, 2 x 80 + 2 ins and
outs (100mts, 20 mt intervals)
Sunday: Rest

Wk. 6 S.E.
Mon: 2 x 60, 2 x 80, 2 x 100, 2 x 120, 2 x 150
Tuesday: Rest
Wednesday: 5 x 30 5 x 60 (on curve) + Weights (squat, bench, clean,
lats)
Thursday: SE 1 x 100, 1 x 150, 1 x 200, 1 x 250, 1 x 300
Friday: Rest
Saturday: SE 1 x 300, 1 x 400
Sunday: Rest

Wk. 7 S.E.
Mon: 2 x 60, 2 x 80, 2 x 100, 2 x 120, 2 x 150
Tuesday: Rest
Wednesday: 5 x 30 5 x 60 (on curve) + Weights (squat, bench, clean,
lats)
Thursday: SE 1 x 100, 1 x 150, 1 x 200, 1 x 250, 1 x 300
Friday: Rest
Saturday: SE 1 x 300, 1 x 400
Sunday: Rest

Wk. 8 Max Strength
Mon: Weights (50% 60% 70% 80% of max) + 3 x 30, 2 x 60,
Tuesday: Rest
Wednesday: Weights (55% 65% 75% 85% of max) + 3 x 50, 2 x 100
Thursday: Tempo 10 x 00 @ 65-75% (16-18 secs.)
Friday: Rest
Saturday: S.E. 1 x 100, 1 x 200, 1 x 300 1 x 400
Sunday: Rest

Wk. 9 Accel. Dev.
Mon: Plyos + 3 x 30
Tuesday: Rest
Wednesday: Speed/Accel 5 x 30 5 x 50
Thursday: Tempo 3 x 100 (16-18sec) 2 x 200 (32-34) 1 x 300 (???)
Friday: Rest
Saturday: Speed/Accel 2 x 10, 2 x 20, 2 x 30, 4 x 50, 2 ins and outs
(100mts, 20 mt intervals)
Sunday: Rest

Wk 10. Unload and Compete
Mon: Weights (30%, 40%, 50%) + Block Starts (maybe relay training)
Tuesday: Relay team practice??
Wednesday: Relay team practice??
Thursday: Travel
Friday: Compete 2pm (100, 400, 4 x 100)
Saturday: PARTY!!!
Sunday: PARTY!!!

So far this is what I managed to figure out. PLEASE guys help me get this right so I can start implementing it on monday.

Charlie, can you give it a look over?? is this ok??

2

anyone?? to much, not enough, badly thought out??

3

All your phases are too short. You’re trying to make a full program fit into too small a time frame. Whatever isn’t there in terms of base work is lost, forget about it. A better investment of your time I think would be to isolate a quality and work on it (ie max v) during the whole period.

SE should just be topped off the last couple of weeks with a single session while maintaining focus on other more important qualities (if you don’t have speed then what are you training to maintain?).

4

So how can I fix it?? what do you suggest eliminating, or adding or adjusting??

5

anyone?? I showed it to my coach and he said he would look at it and modify it a bit, but he wanted me to do it to see for myself if it works or not or what.

Anyone??
Charlie??

6

Aha, now I understand why he gave you the 300, he was punishing you!!! :smiley: :smiley: :smiley: :stuck_out_tongue:

7

OK, i guess you already have good strenght to this national,
i know your times and i know that you know this
( remember that you can jump more than those guys in other lanes ),
so, you don´t have to work so much this way,
try to be focused more on speed, i know that sometimes your
coach try you in 200 and 400m races, but you don´t have sufficient time
to improve in all this requirements, so,
i guess you could try something new, i mean, if you aren´t doing plyo´s, try some new exercises on this way, explosiveness, try “play” some sports but
always remembering that you are a speed athlete, i tried this for 1 week and for me was much better than my usual plan.
This won´t interfere in your technique,
otherwise will at least give you some endurance, pulmonar and cardio charges.
So, i guess for us, far from professionals, it´s necessary some “distraction” ways of development,
this could be the difference, in your case and i hope, for better.
So, go ahead, look for some dog in your street and try get off from him 2 or 3 times…then, choose one team sport that you like and show the others that you are a sprinter…it´s funny !!
It will be like wood for a fire place, that extra-confidence for your mind.