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!
In terms of GPP progression, I typically see it as a period to improve strength, acceleration and fitness. Progressing from a high rep 10-20m accels to lower rep 30-40m seems to be a fairly logical step before attempting to develop max velocity. Chances are the 30-40m accels will develop max velocity capabilities as is.
The intensification also comes when you’ve progressed acceleration to a certain level. This will naturally intensify the acceleration work but also allow you to stress the CNS over the 40-60m segment since anaerobic energy is more readily available and your acceleration begins to push past 30m+.
So again going back to what Star said, the focus on acceleration work and subsequent improvements is the intensification you are looking for. Improvements in strength and power type activities will therefore help to intensify these components as well at your level.
Once at the acceleration level where a certain intensity and work capacity has been achieved you could then be confident that the pre-requisite intensification is present to stimulate max velocity. Until you’ve reached that level, this type of work is probably best.
Another observation from your training, the volume of fly’s is quite high (9x30m fly). If you are able to make it through this workout without having to take a week off, then it indicates to me that your acceleration capabilities need to be intensified further. Look for improvements in 30m time, vertical and squat as indications of your cns capacity.
Ok so no training since bar 5 a side soccer for an hour. Delighted to be able to sprint past the guys easily. They’re not quick but at least it’s a start
Coming down with a bit of a flu, comes with the territory in college it seems. Going to take today off bar some stretching and play golf tomorrow and should hopefully be ok to sprint on Thursday…
Count down is on for Jan 19 when we head off skiing to Austria… Cant wait!
I still play Hurling but that for the summer, rugby for the winter!
I still have my old GPP dvd. Its excellent, must watch again soon.
At the moment im beginning a GPP phase and it was going very well until this Monday when i got the flu… Just about better. I wont train again til Friday id say though
Still recovering from my flu.
Went to gym last night. 800m jog and static stretching. Feeling better again today but still not 100%.
Golf tomorrow and austria in 4 days for skiing - cant wait!
Golf was a washout this am, only played 9
hills.
4,3,2,1 at 40m
Squat
5@ 60,100,120,130,100
Box jumps - 3x5@40"
bulgarians - 8 each leg at 26kg db’s, 32.5kg dbs
ham curl with gym ball - 3x8 each leg
Static stretch and core
Felt kind-of powerful for the first time in a long time, esp on the box jumps. Its a start i suppose.
My quest to do both and side splits will take time, and be quiet sore i think!
Weight this am was 186lbs. Another 10lbs to go only
Abs are starting to become visible again for the 1st time in 3 years ish.
Today im taking part in a study to guage knee flex and ext power. Also going to dexa scan and a few other things. Looking forward to it.
Only training will be 1 hour indoor soccer.
1st Hurling training of the year tomorrow and then Skiing for a week - where i’ll be doing no training whatsoever!
Havent posted in a while, busy with college etc.
Still tipping away with training. Squatting and hill sprints are going well. Frist time in a long time im actually spriting past players
On saturday im going to train with a sprint gorup - something i should have done 5 years ago. Cant wait!
Not organised with training the last week or so.
Started back yesterday.
Video session. My god im horribly inflexible in the quads!!! I cant get my ankle over support knee at all…
Not organised with training the last week or so.
Started back yesterday.
Video session. My god im horribly inflexible in the quads!!! I cant get my ankle over support knee at all…
Its going ok John, thanks!
Its really a few rugby player friends of mine, coached by an ex internal sprinter. He hit 10.4x and seems to know his stuff!
We train once a week on Saturdays on the track. Hoping to do hills another night if we can.
We had a game today, and while not exactly eating up the ground, i was able to sprint away from most of the opposition.
Long way to go with mobility in the hips/quads, losing body fat, and getting strong in the squat. But plenty encouraging so far!
Its going ok John, thanks!
Its really a few rugby player friends of mine, coached by an ex internal sprinter. He hit 10.4x and seems to know his stuff!
We train once a week on Saturdays on the track. Hoping to do hills another night if we can.
We had a game today, and while not exactly eating up the ground, i was able to sprint away from most of the opposition.
Long way to go with mobility in the hips/quads, losing body fat, and getting strong in the squat. But plenty encouraging so far!
Bad sh!t 
