agree, where did you write it? I agree with what Coach Cain put in another thread of yours
100+100+200+200+100/100+200+200+300+200+200+100/100+100+200+200+100 whereby the + represents a 50m walk and the / represents a 100m walk for my short sprinters they wont run further than 200m in their temop sessions which would look more like Charlie’s sessions from the CFTS product. Remember! the tempo sessions are there to increase fitness and aid recovery from high CNS sessions.
otherwise you could go
+= 30 sec
100+100+100++
100+100+200+100++
100+200+200+100++
100+100+200+100++
100+100+100++
Can you not put the DVD in Spanish? Even though yo may not understand all the words there are some excellent examples to look at especially the form of drills and runs.
Speed sessions look ok but try not to get locked into the same thing every week.
Do speed, plyo’s / med ball and weights together, then hurdles & tempo together but don’t go silly with the volume of everything.
Re the weights everyone has a strength imbalance and you could spend all your time trying to fix that when you could have been getting stronger. Don’t get hung up on weights they are important but in importance fall behind speed, plyo’s and tempo.
A good 2 week session is
Day 1
Olympic lift or med ball 5 sets x 3 reps 90 - 120 sec
s/set
3-4 sets x 5 reps
Squat
horizontal press
s/set
3 sets 5-8 reps 60 sec between
horizontal pull
1 leg lower exercise
vertical press
Day 2
Olympic lift or med ball 5 sets x 3 reps 90 - 120 sec
s/set
3-4 sets x 5 reps
Deadlift
vertical press
s/set
3 sets 5-8 reps 60 sec between
vertical pull
1 leg lower exercise
horizontal press or pull
and abs LOTS of abs
Re your form did you watch that video they linked to? http://www.youtube.com/watch?v=tiLeM6STHXI
Firstly stop trying so hard, RELAX, not sure if I showed you this
Technique
Ensure the correct arm action is established before all else. The hands remain at 90 degrees and come to the body’s mid line at eye level and DOWN to the point of the hip. Practice in front of mirror to ensure the correct angle is maintained and arms are going down not back. The arms may straighten slightly at the bottom but this is due to the force exerted and should never be an intentional action. At the top make sure the arms don’t lose the 90 degree angle and come in too close, that way the shoulders stay down. With the shoulders down they can rotate which in turn enhances hip rotation. Stride length is greatest when the knee is at its farthest from the body. Hip rotation gives an extra inch and /2 per stride for nothing.
Hands open or closed? Not important so long as thumbs are up and hands relaxed.
When sprinting you should only ever be thinking about up and down, not pulling or pushing.
Get things right at slow speeds then only increase speed when the technique is correct.
Don’t time easy – fast – easy runs as the athlete may be tempted to ‘go for it’ from the start which is not the objective. Focus on the fast portion is working the arms, which will lead to increased hip height; it should be visible (refer to GPP DVD).
If you aren’t in GPP don’t do hills. No need to do more than 3 tempo if in doubt rest.