Basic Plan for GPP and SPP

[Charlie_Francis]

@yichieh

i read all of cfts yesterday and i have some questions:

1. is there anywhere which explains the reasons for not running intensive tempos???
2. is reverse press a motion of pulling the cable forward (can’t reallly tell); anyone have a video??
3. just wondering…is the deadlift as effective as the reverse leg press??? can you explain? charlie which deadlift do you prefer?
4. you mention 1/2 squats many times in the cfts, so would you recommend me to do that and do deadlifts/reverse leg press to work the hamstrings??
5. my body type is definitely not like a sprinter’s right now (especially in the upper body)…so should i just do body-buiding style until i get bigger like a sprinter??
6. why do you say that i should do body building before doing power/strength work since body building will add more bulk/weight onto my body???
7. you also state that for developing athletes, they should do body building for much longer than 3 weeks during the gpp. should i lift everyday and running at the same time???

1: intermediate speeds are too slow to be specific to any requirement, yet too fast to allow recovery within the time available, and lead to physical changes unfavourable to speed. This is discussed on the Forum Review also.
2: There’s a diagram in there showing you position in the leg press station of a universal machine. It’s a stick figure, but it should be self-explanatory (just push back)
3: Probably, though you should keep a slight bend at the knees. Other similar exercises- good mornings, hypers and reverse hypers (shown on the GPP DVD)
4: yes
5, 6, 7: It’s not a matter of size. The body-building work helps establish the foundations for later strength, such as stronger attachments etc. The earlier in the career, the longer the foundation period.

[yichieh]

@Charlie_Francis

1: intermediate speeds are too slow to be specific to any requirement, yet too fast to allow recovery within the time available, and lead to physical changes unfavourable to speed. This is discussed on the Forum Review also.
2: There’s a diagram in there showing you position in the leg press station of a universal machine. It’s a stick figure, but it should be self-explanatory (just push back)
3: Probably, though you should keep a slight bend at the knees. Other similar exercises- good mornings, hypers and reverse hypers (shown on the GPP DVD)
4: yes
5, 6, 7: It’s not a matter of size. The body-building work helps establish the foundations for later strength, such as stronger attachments etc. The earlier in the career, the longer the foundation period.

thanks for the reply. i got to say, the cfts was very well written and very easy to understand. keep up the great job. i couldn’t stop reading it once i got it!!! it was soo insightful. today i found a machine in the ymca which had this cable which would tie on to the foot so you could pull it back to simulate a reverse leg press. it was some type of extension.

[yiwen]

@Charlie_Francis

1: intermediate speeds are too slow to be specific to any requirement, yet too fast to allow recovery within the time available, and lead to physical changes unfavourable to speed. This is discussed on the Forum Review also.
2: There’s a diagram in there showing you position in the leg press station of a universal machine. It’s a stick figure, but it should be self-explanatory (just push back)
3: Probably, though you should keep a slight bend at the knees. Other similar exercises- good mornings, hypers and reverse hypers (shown on the GPP DVD)
4: yes
5, 6, 7: It’s not a matter of size. The body-building work helps establish the foundations for later strength, such as stronger attachments etc. The earlier in the career, the longer the foundation period.

1. what kind of physical changes occur due to intensive tempos??? just wondering…
2. you said it’s not a matter of size…but the person will get bigger indirectly b/c they want to have stronger attachments, right??? so in the end to person will get bigger due to stronger/more attachments, right???

[yichieh]

@yiwen

1. what kind of physical changes occur due to intensive tempos??? just wondering…
2. you said it’s not a matter of size…but the person will get bigger indirectly b/c they want to have stronger attachments, right??? so in the end to person will get bigger due to stronger/more attachments, right???

oops that’s was my bro’s sn

[Charlie_Francis]

@yiwen

1. what kind of physical changes occur due to intensive tempos??? just wondering…
2. you said it’s not a matter of size…but the person will get bigger indirectly b/c they want to have stronger attachments, right??? so in the end to person will get bigger due to stronger/more attachments, right???

1: Fibre converts from white (fast twitch) to red (slow twitch)
5: Stress caused by muscle contraction causes strengthening of the tendon and bone structures to support the new levels of strength. A very rapid increase in muscle strength without enough foundation can cause the tendon and bone structures to fall behind in their adaptation, leading to problems in these areas down the line.