Hey, i read Speed Trap and CFTS and have some questions…Maybe they are not new, but it would be great, if some guys could give be answers or links to some threads…
According to CF, younger athletes need longer GPP, thats clear. They do hypertrophie-training in weights.
in In-Season his sprinters do mainly high intensity weight work(low reps).
My question: I am 19 and i think i still need some muscle-mass, but i dont like these typical GPP with hypertrophie and slow runs and jogging. My experience is exactly what Cf says: “why should i destroy my level and re-build it every year?” . i am sure that i need high intensity training the whole year and change just the volume.
So my questions:
Should i do weights also after speed work on track, but with 3x8-10 reps ?
I would do this and change to 8-6-3 or so before competing.(for max-strength, like CF does nearly whole year)
Another idea would be to do weights the next day and then on 3rd day tempo.
2.Can i combine speed+weights -tempo and speed - weights - tempo ?
as 2 principals?
Especially to Charlie:
3.Did you sprinter only do 1/2 squats or also full squats.
4. I ask mayself sometimes: If you are just doing low reps without(or with little GPP/Hypertrophie); arent you loosing some muscles, because you arent going to get bigger with <5 reps - or does you just hold you status?
cool, i am going to buy it next time.
But can you just answer the question about this 3x8-10 reps after speed work, please?
(i plan to get on training next week and i think the DVD needs a little bit to arrive in Germany…)
And thanx for your time. I know you spend a lot of it…
You could do but personally I would not worry about the hypertrophy too much and instead just focus on getting the best results possible in terms of sprinting speed. Even doing 3reps you will still see some hypertrophy if indeed your body hasn’t fully adapted in this area.
Just make sure the weights work is compatable with what you are doing on the track and I’m sure it will all come together.
After indoor season you will have a period of GPP and then accumilation weights. During this time you could work on hypertrophy a bit and I’m sure you would probably see some improvements during this time.