ayudar 08-09

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1

i go to start my training 2008-09
first phase GPP 6 week

day 1-Hill - Wheight lower
2 Long run (jogging) 20-30’ wheight upper
3 Tempo 1200’ expl med ball.
4 Hill lower
5Tempo 1800m upper
6 Long (jog) 20-30’ -
hill: like GPP, 10x10-20-30 first week.
second week 3/4 volume (2day)
in the 3-6week is like the gpp but whit 3/4 volume and if I don’t progress I do only 2 day hill.

for first 3 week the weight will be:
wheigt: unilateral wo: 2 day upper. 2 day lower
lower: one leg squat, 3x10- 1 leg hamstring 3x10. calf 3 x 10.
upper. pec 3x10. shoulder 3 x10 lower back, 3 x10 arms.
the last 3, the weight will be “normal”
med ball 4 x week (2 circuit and 2 expl ball).

a lot ofyoga, stretch, bath whit dead sea salt. if I can, massage

2

today
30’ jog (approx 4 km)
circuit of med ball
upper body
yoga
contrast shower

3

tempo run.8x100 m. 18" approx. rest 45" rest
med ball 15x20

4

long 20’- addominal wo. stretching.

5

my gpp is on the 4 week.
now i’m able to run 2000m tempo (one day per week) in 18.5" and i don’t feel tired.
My best hill on 40 m are 5.70

now i go to programme my spp.
I want to train 5xweek
2 speed wo.
3 tempo wo

any advice?

6

finally i do 30m in 4.09.
EFE in 2.20 the best 20m.
The next week i do same test, and 20 oct i startSpp

7

today i started spp.
the plan is:
day 1: high work. 3x3x60 (or 2x3x6 according to spp vancouver plan, volume cut at 3/4). 2x30. strengh endurance. weight front squat, clean, bench, 5x3.
day 2. tempo wo. med ball.
day 3: rest
day4. tempo
day5. high intensity. 2x3xEFE 4x30m. like in vancouver (3/4 volume). weight. + plio.
day 6: tempo.
day 7: rest.

now i have this time
30: 4.07
60: 7.65