60m training

[joconnor]

@star61

Adding to Syrus’s good observations, keep in mind that until you’re running a bit faster, it is unlikely you will tax your CNS too much, especially at the lower volumes you’re using. However if you feel the need for a brief deload, simply drop your volume by about half, maintaining intensity on each rep. One other thing; while you’re working on work capacity and general fitness, the longer hills are great. But I think you’re probably not doing them all at 100%. To really work on improving acceleration, include some shorter work on the hills, 20-30m, that you do at 100%.

In terms of progressions, for what you’re doing you can simply increase volume over time, then as your fitness and speed improve, begin reducing volume (# of reps) as you lengthen your accel distances out to 60m. Generally speaking, your sprint volume can run between 240m and 360m per session, depending on the level of intensity (highest intensity sessions should be of slightly lower volume, lower intensity fitness sessions can be slightly higher).

Thanks again Star and Syrus!
Just to give some of my previous. While im no sprinter, I’m not a couch potato either. I play rugby to quite a high level and this training is to supplement my sport aswell as being an interest of mine.

I’ve clocked a 4.3 30m FAT in runners, and a 32" vertical jump. At my level, these arent bad times. Im not the fastest, but im far from the slowest

Anyway, my problem has always been that I’ve focused on 30/40m, nothing longer. So I really break down after that.

Under 4s for 30m and 8sec for 60m would be my most immediate goals again.

Now to tonight
800m warmup
abs and stretches
3x3x30m flying sprints. Felt ok

2x4,3,2, broad jumps

squat - 5@60,5@100,2x5@120kg
box jumps - 5@32",5@40",5@44"
DB press- 2x6@28kg
Chins and dips
Abs and core

Can anyone help with progression in a GPP program?
How is progress measured?
I’ve no idea how to improve/up intensity, bar just run more sprints (of whatever nature - hill, flying, accels)
Thanks!