GPP 1-8 (Max Velocity)
Mixed Warm-up
1 set of 6 reps of hip mobility drill over 8 hurdles
1 set of 3 reps of 30m@ 100% from 3 point start
1 set of 3 reps of 30m@ 100% from flying start
1 set of 6 reps of mini-bounces in sand (Done barefoot)
1 set of 1 reps of 30m walk on toes as high as possible (Done barefoot)
1 set of 1 reps of 30m walk on heels as high as possible (Done barefoot)
1 set of 1 reps of 30m walk on toes as high as possible with toes pointed out (Done barefoot)
1 set of 1 reps of 30m walk on heels as high as possible with toes pointed out (Done barefoot)
1 set of 1 reps of 30m walk on toes as high as possible with toes pointed in (Done barefoot)
1 set of 1 reps of 30m walk on heels as high as possible with toes pointed in (Done barefoot)
Mixed Warm-down
GPP 1-9 (Weights + Tempo)
Mixed Warm-up
5 of 4 X bounds and jump into sand with 3 min rest between jumps.
1 of 5 X standing long jump with
3 of 8 X pull from a hang position to over head. (warm-up, do not try to increase weight).
3 of 10 X Reverse lunges (stand up and step back with one leg to lunge stay stable.
3 of 10 X Dead lift (from bent leg position.)
4 of 10 X Upright row (stand tall and maintain this position while lifting bar up to under chin)
4 of 10 X Bench press.
3 of 20 X resisted crunches focusing on upper abs.
4 of 10 X Standing vertical press with dumbells (alternate arms while standing very still)
3 of 8 x flying 80m
Mixed Warm-down
GPP 1-10 (Speed Endurance)
Mixed warm-up
1 set of 6 x Flying 150m with 5 min rest
Mixed warm-down
GPP 1-11 (Weights + Tempo)
Mixed warm-up
1 set of 5 reps of 4 Bounds and jump into sand with 3 min rest between jumps.
1 set of 5 reps of Standing long jump
3 of 8 X Supermans
3 of 8 X Hang Pull (warm-up, do not try to increase weight)
4 of 10 X Barbell Squats (Start very light. Squat with knees staying back to a position where the athlete’s upper leg is parallel to the ground.)
3 of 10 X Pull-ups (Done with palms facing forward or even facing each other.)
3 of 20 X Weighted Twisting Crunches focusing on upper abs with a medicine ball
2 of 10 X 100m from flying start in 18s.
Mixed warm-down
GPP 1-13 (Plyo + Weights)
1 of 5 X 4 Bounds and jump into sand with 3 min rest between jumps.
2 of 8 X Platform Depth Jump
2 of 8 X Long Depth Jump
2 of 8 X Vertical Depth Jump
2 of 8 X Box Jumps
2 of 8 X Hurdle Jumps
2 of 8 X Box Jump March
3 of 8 X Hang Pull (warm-up, do not try to increase weight)
4 of 8 X Barbell Step-up
4 of 15 X Weighted Back Extension
4 of 15 X Reverse Hypers
1 of 4 X 30s running arms with 1 min rest
3 of 20 X Medicine Ball Sit-ups
Mixed warm-down
GPP 1-14 (Tempo)
Mixed warm-up
4 of 10 X flying 60m (60s rest between each rep with 10 min between sets.)
Mixed warm-down
GPP 1-15 (MaxV)
Mixed warm-up
1 x 4 of 20m sprints at max speed from flying start with 4 min rest in between.
1 x 6 of Hip mobility drill over 8 hurdles
1 x 6 of Mini-bounces in sand (Done barefoot)
1 x 1 of 30m walk on toes as high as possible (Done barefoot)
1 x 1 of 30m walk on heels as high as possible (Done barefoot)
1 x 1 of 30m walk on toes as high as possible with toes pointed out (Done barefoot)
1 x 1 of 30m walk on heels as high as possible with toes pointed out (Done barefoot)
1 x 1 of 30m walk on toes as high as possible with toes pointed in (Done barefoot)
1 x 1 of 30m walk on heels as high as possible with toes pointed in (Done barefoot)
1 x 4 of 20m @ 100% from flying start
Mixed Warm-down
GPP 1-16 (Plyo + Weights A)
Mixed warm-up
1 x 5 of 4 Bounds and jump into sand with 3 min rest between jumps.
2 x 8 of Platform Depth Jump
2 x 8 of Long Depth Jump
2 x 8 of Vertical Depth Jump
2 x 8 of Box Jumps
2 x 8 of Hurdle Jumps
2 x 8 of Box Jump March
3 x 8 of Hang Pull (warm-up, do not try to increase weight)
4 x 8 of Barbell Step-up
4 x 15 of Weighted Back Extension
4 x 15 of Reverse Hypers
1 x 4 of 30s running arms with 1 min rest
3 x 20 of Medicine Ball Sit-ups
Mixed Warm-down
GPP 1-17 (Active recovery day))
Cross Country Meeting
No additional training today.
4 sets of (10 x flying 60m)??? 40 x flying 60’s??? At full speed??? I hope not!! What do you want out of this session? Do you have them doing it as tempo? Or the focus on technique work?
Be careful with jumps early in the season - hope they have already had a good base of training. Otherwise … injuries!
Thanks for the reply. It is indeed tempo as I state in the heading. They do these at a relaxed pace, usually 18 seconds per 100m, which will be 11/12 seconds per 60 sec.
The weights are not very intense as my athletes are only starting doing it for the first time, so the jumps+weights don’t tax their legs to much. They all cope with the jumps very well.
GPP 1-18 (Exercise Tempo + Weights B)
Mixed warm-up
1 x 5 of Bounds and jump into sand with 3 min rest between jumps.
2 x 8 of Long Depth Jump
3 x 8 of Supermans
1 x 5 of Hop and hold, bound/hop/bound/hop over 30 meters
3 x 8 of Hang Pull (warm-up, do not try to increase weight)
4 x 10 of Barbell Squats (Start very light.)
1 x 6 of Bounding - 40m
3 x 10 of Pull-ups (Done with palms facing forward or even facing each other.)
1 x 8 of German Hurdle Jumps
3 x 20 of Weighted Twisting Crunches focusing on upper abs with a medicine ball
4 x 8 of Barbell Step-up
4 x 15 of Weighted Back Extension
2 x 8 of Box Jumps
3 x 8 of Flying 80m in 12s (30s rest between each rep with 5 min between sets.)
Mixed warm-down
Hot-cold showers
GPP 1-19 (Rest Day)
I changed it for this week only. The girls all seemed very tired this week.
GPP 1-20 (Rest Day)
The girls all play team sports on Saturday
GPP 1-21 (Speed Endurance)
This would intially have been a tempo session, but I’ve changed it because of Friday’s missed Speed Endurance session that was skipped.
Mixed Warm-up
3 x 300m at 90% with 10 min rest
5 x 30m sled pull with 5kg weight
2 x 150m relaxed run at 80%
Mixed Warm-down
GPP 1-22 (Max Velocity Session)
Mixed Warm-up
3 x 40 of Medicine ball throws (do not throw max effort)
1 x 6 of Hip mobility drill over 8 hurdles
1 x 4 of 20m @ 100% from flying start
1 x 6 of Mini-bounces in sand (Done barefoot)
1 x 1 of 30m walk on toes as high as possible (Done barefoot)
1 x 1 of 30m walk on heels as high as possible (Done barefoot)
1 x 1 of 30m walk on toes as high as possible with toes pointed out (Done barefoot)
1 x 1 of 30m walk on heels as high as possible with toes pointed out (Done barefoot)
1 x 1 of 30m walk on toes as high as possible with toes pointed in (Done barefoot)
1 x 1 of 30m walk on heels as high as possible with toes pointed in (Done barefoot)
Mixed warm-down
GPP 1-23 (Weights + Tempo)
Mixed Warm-up
5 x 4 of Bounds and jump into sand with 3 min rest between jumps.
2 x 8 of Platform Depth Jump
3 x 8 of Hang Pull (warm-up, do not try to increase weight)
3 x 10 of Barbell Rear Lunges (stand up and step back with one leg to lunge – stay stable).
2 x 8 of Box Jumps
3 x 10 of Barbell Deadlift (from bent leg position.)
2 x 8 of Box Jump March
4 x 10 of Barbell Upright Row (stand tall while lifting bar up to under chin)
1 x 8 of Hurdle Jumps for Speed
4 x 10 of Barbell Bench press
3 x 20 of Weighted Twisting Crunches focusing on upper abs
4 x 10 of Barbell Military Press
1 x 4 of 30s running arms with 1 min rest
3 x 4 of Flying 150m in 21s (30s rest between each rep with 5 min between sets.)
Mixed warm-down
GPP 1-24 (Speed Endurance)
Mixed Warm-up
3 x 300m @ 90% with 10 min rest
5 x 30m sled pull
2 x 150m @ 90%
Mixed Warm-down
GPP 1-25 (Weights + Tempo)
1 x 5 of 4 Bounds and a jump
3 x 8 of Barbell Squats
3 x 8 of Barbell Step Ups
3 x 8 of Barbell Deadlift
1 x 8 Pull Ups
4 x 8 of 60m with 30 sec rest and 5 min rest betewwn sets