Check-out my 12 week speed program

cedclark_1 · October 15, 2003, 8:34pm

What you guys think of my 12-week program I made after i read thru cft.this is my first week i’ll post more if you like: )
Week1
Acceleration Development Phase
Mon. Speed/Plyo(full recovery)
Acc.Dev.:30meter@95% 4x6
Hill Runs
10meter@95% 2x5
Plyometrics
Depth jumps
24inch box 3x5(5 minute rest)

Tues. Weights/Recovery
Temp
100meter@75% 10 reps
200meter@75% 5 reps

Wed. repeat Tues. without Weights

Thur. Speed/Plyometrics
Acc.Dev.
30meter@95% 4x6
Plyometric
Bound Jumps 3x6
Squat jumps 3x5
Fri. Repeat tues.
Sat. rest
Sun. rest

DaGovernor · October 15, 2003, 10:09pm

What events do you run?

cedclark_1 · October 15, 2003, 10:26pm

i run 100m 200m long jump and maybe 400m

DaGovernor · October 15, 2003, 10:36pm

Alot of that seems to be too much too soon in my opinion. Maybe Charlie and 400Stud may have some thoughts.

eric · October 15, 2003, 11:10pm

weights and recovery on the same day probably isnt the best way to go about it. your monday looks pretty cns loaded, so i would just do the tempo.

you could also do what chris30 does and do weights the next day, but not tempo with it

400Stud · October 16, 2003, 10:29am

I agree DaGovernor. I’ll comment more later.

chris30 · October 16, 2003, 12:44pm

I would not do weights and recovery the same day. Either condense and combine your first speed workout or do just lower body weights after speed/plyos and then hit upper body the next day with tempo/recovery after that. You will need to adjust volume/intensity/density of your weights accordingly.

Hope this helps,
Chris

cedclark_1 · October 16, 2003, 8:05pm

So, should i remove the hill runs for now and lower my tempo???

400Stud · October 17, 2003, 10:14am

No. Keep the hills and throw them on Friday, eliminating that plyo day, and then add a few more acc.'s on Monday making it more of an acc. dev. day with Friday being hills. Then do tempo Tues./Thurs. and find something else to do on Wednesday like maybe Int. Tempo or SE, depending on phase.

cedclark_1 · October 17, 2003, 10:52am

Let me get this right put hills on monday and dont do depth jumps on monday and increase my volume of acc’ on monday or remove plyometrics from thur.?

What can i add monday to make it more of a Acc. Dev. day?
Also do i do SE at 95%?

DaGovernor · October 17, 2003, 2:14pm

First of all if you are still in GPP I’d lower the intensity of your SE to about 90%.

For acc. dev. you can do something like 6-8x60 flys.

And I think 400Stud was saying move the hill runs to Friday instead of Monday and eliminate the Monday plyos.

400Stud · October 17, 2003, 6:58pm

Thanks, DaGovernor.

Monday - Acc. Dev.
Tuesday - Tempo
Wednesday - ???
Thursday - Tempo
Friday - Hills
Sat./Sun - Whatever

That’s what I was trying to say. Or you can go…

Monday - Hills
Tuesday - Tempo
Wednesday - Rest/Regen.
Thursday - Acc. Dev.
Friday - Tempo
Saturday - Hard
Sunday - Off

Your choice.

cedclark_1 · October 18, 2003, 2:00am

thanks alot i pick the first option back the way can wed. be my plyometric day?

400Stud · October 18, 2003, 4:03am

Yes, sir. But, I’d probably put Plyos on Fri., Hills Mon. and put Acc. Dev. Wednesday so CNS fatigue doesn’t go up or down, but evens out.

chris30 · October 18, 2003, 5:51pm

I would put the accel dev/plyos and weights on Monday. This maximizes your rest before and after your max CNS intensive session.

so you could try the following:

Monday - Acc. Dev/plyos/lower body weights (Most CNS impact)
Tuesday - Rest/Regen. (If this includes massage that is great!)
Wednesday - Hills or interval training in flats (Medium CNS impact)
Thursday - Ext. Tempo
Friday - upper body weight circuit followed by light tempo (~1200 meters) Lighter CNS impact
Saturday - Off
Sunday - Off

cedclark_1 · October 18, 2003, 7:05pm

i can only lft weights in the morning

cedclark_1 · October 18, 2003, 7:38pm

My whole program

Week1-3
Acceleration Development Phase
Mon. Speed/Plyo(full recovery)
Acc.Dev.:30meter@95% 4x6
flying 60meter@95% 3x4
One-legged jumps

Tues. Recovery
Temp
100meter@75% 10 reps
200meter@75% 5 reps

Wed. repeat mon.

Thur. weights/rest

Fri. Plyometrics/hill runs
Sat. rest
Sun. rest

Week4-6
Acceleration/speed Development Phase
Mon. Speed/Plyo(full recovery)
Acc.Dev.:40meter@95% 4x6
flyin 60meter@95% 3x5
one-legged jumps

Tues. Weights/Recovery
Temp
100meter@75% 10 reps
200meter@75% 5 reps

Wed. repeat mon.

Thur. weights/rest

Fri. plyometrics/hill runs
Sat. rest
Sun. rest

Week 7-9
Acceleration/speed Development Phase
Mon. Speed/Plyo(full recovery)
Acc.Dev.:60meter@95% 4x6
80meter@95% 4x5

Tues. Recovery
Temp
100meter@75% 10 reps
200meter@75% 5 reps

Wed. repeat mon.

Thur.weights/rest
Fri. plyometric/hill runs
Sat. rest
Sun. rest

Week10-12
speed/endurance Development Phase
Mon. 60meter@95% 2x5
80meter@95% 2x5
one-legged jumps

Tues. /Recovery
Temp
100meter@75% 10 reps
200meter@75% 5 reps

Wed. repeat mon.

Thur. weights/rest

Fri. plyometric/ hill runs
Sat. rest
Sun. rest

cedclark_1 · October 20, 2003, 8:54am

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400Stud · October 20, 2003, 10:22am

Weeks 1-6:
Switch Monday and Friday. Watch volumes in accordance with weights and make sure you aren’t so fried from the track that weight workouts are nearly impossible to do.

Weeks 7-9:
Drop one of the CNS days. You got 4 with 2 full days off and 1 recovery day. If you have to, take a full day off during the week and drop one of the days…like acc. dev. on Wednesday.

Weeks 10-12:
Same as above

cedclark_1 · October 20, 2003, 10:44am

Is better to have 1 speed day vs. 2 speed days aweeks???