The kid who is the subject of this thread came to me the other day for massage work and while on the table, he decided that he had enough of this program and just wants to follow my program for the rest of summer or roughly 3 more weeks. I need to get hams back in shape and quick. Team invited 26 kids to camp and are cutting 3 after first tourney. Good news is he is back, bad news is, I have 3 weeks to get him sorted out.
This one should have got a death sentence. This is our December training camp schedule (my previous coach’s training). I really was lucky to get overtrained before the camp and stayed home. I translated it as much as I could. I also translated my friends comments that he wrote down when he got this programm on email. We first heard about CF training system about 14 days before the camp. CONSIDER HIS COMMENTS AS BEING IRONIC.
SATURDAY 1 -
warm-up + 50, 60, 40m accel
6x starts
6x60m / 100%
6x2x8 hurdles
One “legged” jumps 6x30m
6x2x12 mini hurdles
2x120m / 90%
calf raises; 6x10L+10R
one leg squat; 6x10L+10R
PERFECT TRAINING TO START WITH. NO CNS STRESS AT ALL…
SUNDAY - 1. training
3x60m accel
6x starts
3x100m (decceleration, turn back is the rest between)/90%
one leg squat; 6x10L+10R
half squat jumps; 6x16 ( fast)
half squat one leg jumps; 6x8L+8R
sled ( 15kg ) 6x60m / 100%
3x100m (decceleration, turn back is the rest between)/90%
med ball; 6x3 back + 6x3 forward
Skipping (knee’s high) ; 6x30m
Lying Leg Curl; 6x10x15kg
OOH MAN I LOVED THOSE SLEDS. tIMES WERE CRAPPY BUT I FELT LIKE AN ANIMAL RUNNING WITH THOSE SLEDS…
Sunday 2. training
warm-up + 3x50m accel
6x starts
running with emphasized stride length:6x20m
skipping; 6x20m
6x150m / 90% - 100%
8 - 10 min rest + stretching
lunges ; 6x12L+12R
IF YOU WERE THINKING ABOUT REST AND RECOVERY THINK AGAIN…
Monday . 1. training
warm-up + 3x50m accel
6x starts
6x flying 30m / belt 2 kg
lunges ; 6x50m
one leg squat; 6x10L+10R
half squat jumps; 6x16 ( fast)
half squat one leg jumps; 6x8L+8R
2x40m +10m accel
calf raises; 6x10L+10R
Đoq jumps; 6x20m
2x40m +10m accel
Monday . 2. trening
warm-up + 3x50m accel
6x starts
400 + 100/ 90%
300 + 100
400 + 100
300 + 100
5 min between runs
10 min between sets + stretching
Lying Leg Curl; 6x10x15kg
AT FIRST I THOUGH FIRST THREE DAYS WERE TOUGH…
Tuesday. 1. training
warm-up + 3x50m accel
6x starts
6x4x6 hurdles
2x60m + 10m accel / 100%
6x2x4 mini hurdles
2x60m + 10m accel / 100%
6x20m đog jumps
2x60m + 10m accel / 100%
calf raises; 6x10L+10R
Tuesday 2. training
warm-up + 3x50m accel
6x starts
6x2x8 hurdles
6x120m / 100%
rest 10 min + stretching
Lying Leg Curl; 6x10x15kg
Wednesday 1. TRAINING
warm-up + 3x50m accel
6x starts
3x100m (decceleration, turn back is the rest between)/90%
one leg squat; 6x10L+10R
squat jumps; 6x16 ( fast)
half squat one leg jumps; 6x8L+8R
skipping WITH SLEDS (10 kg) 6x40m
3x100m (decceleration, turn back is the rest between)/90%
calf raises; 6x10L+10R
6x3 med ball (explosive!!!)
Hops ; 6x20m
IF MY LEGS SURVIVE THIS I’LL BE THE NEXT WORLD RECORD HOLDER =)
THURSDAY. 1 . TRAINING
warm-up + 3x50m accel
6x starts
posebej; 3x300m / 100%
10 min rest
Lunges; 6x12L+12R
Thursday ; 2. training
warm-up + 3x50m accel
6x starts
3x30m from blocks/ 100%
6x60m + 10 m zaleta / 100%
irst and the last runs are done with the 2kg belt
3x30m from blocks/ 100%
one leg squat; 6x10L+10R
Lying Leg Curl; 6x10x15kg
FRIDAY!!! MY LEGS ARE A BIT SORE BUT MY COACH SAYS I’LL MAKE IT
FRIDAY . 1. training
warm-up + 3x50m accel
6x starts
sleds;2x60m + 10 kg /100%
one leg half squat jumps; 6x12L+12R
6x2x8 hurdles
lunges ; 6x50m
one leg jumps 6x30m
sleds;2x60m + 10 kg /100 %
mini hurdles 6x2x12
đog jumps; 6x20m
sleds;2x60m + 10 kg /100%
pet. 2 training
warm-up + 3x50m accel
6x starts
6x200m / 90%
8 min rest between runs
calf raises, 6x10L+10D
half squat position (back on the wall behind you, I hope you know what i mean) ; 6x30 s
DOOOM. NO WE CAN MAKE IT. IT’S GOOD TO DO SOME MORE JUMPS AND SPRINTS IN CASE IT WASN’T ENOUGH
SATURADY
warm-up + 3x50m accel
6x starts
6x flying 60m /100%
one leg squat 6x12L+12R
calf raises; 6x12L+12R
med ball 6x 3
to show that stupidity isn’t regional nor does it have boundary. I get so sick of seeing this kind of training. I believe it was either James Smith or another post that said Verkoshansky was so disappointed in the lack of understanding in many western coaches. I couldn’t agree more.
more is better!
Holy crap KK400! So did anybody tear a meniscus, acl, hammy blow out? Hip tear? Etc? Yeah this dude would be doin life in jail without parole!
Yes, my friend got a bad groin injury two weeks after that and didn’t train for two months. Another guy pulled a hamstring a week later…
Did the “coach” blame the guy for not having enough “heart” or being soft? I’m so sick of stupid coaches who destroy athletes and then turn the problems on the athlete.
There is absolutely no doubt that many athletes have caused their own demises but some coaches never take responsibility for the destruction of athletes when it was their crazy, volumized poor excuse of a program and/or lack of true LI days that led to many of the problems in the first place.
Coaches need to take responsibility for their part in the problems and not always blame the athletes for injuries or lack of results.
While this particular case may have nothing to do with what I’m describing, it’s something that I’m seeing all too regularly.
This is exactly what happened. Me and my friend who complained about the training volume was accused of being “soft” and eventually after some bad conflicts and another overtraining “experience” we started training on our own.
Preach! Trust me I see it wayyyyy toooo much myself! It shows stupid has no boundaries!