Canadian ascending descending

Anyone tried this program? I just completed a short 3 week cycle and saw great gains in my 30m times and Vertical Jump. The standing vertical jump test increased by 3inches.

Monday/Thursday: CAD+speed work (200-300m)
Tuesday/Friday: Low intensity tempo and circuits

I have used my version of it for lower body and saw nice improvements overall. speed, vert and strength all improved.

What changes did you make?

I didn’t follow CT’s sets and reps.

How much sprinting were you doing?

It was for non track athletes, so speed work consisted of something like

Med Ball Throws

Spread out over two days, not all on one day. One day we asc, the other day was desc. I randomly chose their days based on what athletes were training that day to make lifting groups comparable.