This 4 week block is what some would call " building an aerobic base", would this come under GPP? my group has just come off of our month off a few weeks ago. I was going to include cleans after this 4 week block, do you think i should add them as another excercise or drop the deadlifts and replace them with cleans? my coach last winter made us replace deadlifts with cleans after the first 4 weeks.
You could replace Deadlifts and Shrugs with Cleans, yes. In part at least, giving a transition period, if needed. Upright Rows may help during this period. I would also use some Shoulder Presses, as time goes by (e.g., as a progression/alternative to Flies). It would be good to consider Reverse Leg Press, Hypers, etc, too.
Also what would you guys say are realisitic targets to set myself for next season over the 60, 100 and 200 ? If I should even set them at all? do you think a sub 11 is ever possible not for next year but lets say by the end of u23?
its been a while since i updated my journal but to bring you up to date. on the 3rd of december i ran in the south of england student championships for 60m and ran a p.b of 7.3 and in my heat i ran 7.4. last year when i run this comp i ran 7.5 so im very happy with my results ! my first proper indoor race will be london indoor games on the 29th and 30th on january. followed by the essex indoor championships the weekend after. both of these i will be doubling up ( 60m and 200m).
my 6 week training block consists of change of pace stuff over 60m, blocks, some speed/ speed endurance e.g. 60,80,100,120 and 1x60m,2x200m,1x60m.