Complete plan from Sept 1 to Dec 29th

Expert Discussion Planning and Periodization
1

What do you guys think? Still have some stuff to work out of course…
Any major problems?
Target comp dates are Jan-March. Event is 200 and 300 indoor

GPP from Sept 1st to Oct. 6th

Saturday morning: Long steep Hills at Ski hill
5 x ~250-300 meters walkback recovery

Sunday afternoon: Lower body weights/core
3 sets front squats
4 sets step ups
3 sets calf raise
3 sets reverse leg press
2 sets ham curls
2 sets extensions
5 sets med ball
3 sets hanging leg raise
3 sets hypers

Monday evening: upper body weights/core/tempo
3 sets bench
3 sets chins
3 sets shoulder press
2 sets dips
2 sets curls
10 x 100 meter

Tuesday evening: Hills
2 x 4 x 200 meter hills walkback recovery 2 minutes between sets

Wednesday evening: Lower body weights/Core
3 sets front squats
3 sets snatch grip deads
3 sets hanging leg raise
3 sets weighted incline situps

Thursday evening: tempo/flexiblity
10 x 100 meter

Friday evening: Rest

SPP - Oct 6th to Dec 1st (8 weeks)

Saturday morning: Split runs
4 x (300 split runs broken into 200 @ 85% walk 100 meters then 100 at 95%)

Sunday afternoon: Lower body weights/core
3 sets front squats
4 sets step ups
3 sets calf raise
3 sets reverse leg press
2 sets ham curls
2 sets extensions
5 sets med ball
3 sets hanging leg raise
3 sets hypers

Monday evening: upper body weights/tempo
3 sets bench
3 sets chins
3 sets shoulder press
2 sets dips
2 sets curls
10 x 100 meter tempo

Tuesday evening: Accel work/short hills/plyos
3 x 30 meter lying start 4 minutes rest
4 x 60 meter lying start 6 minutes rest
6 x 40 meter steep hills walk back recovery
2 sets sprint bounds
2 sets pogos

Wednesday evening: Lower body weights/Core
3 sets front squats
3 sets snatch grip deads
3 sets hanging leg raise
3 sets weighted incline situps

Thursday evening: tempo/flexiblity
10 x 100 meter

Friday evening: Rest

Pre-comp 4 weeks Dec 1st - Dec 29th

Saturday morning: Long speed
1 x 300 timed 95%
1 x 200 timed 95%
1 x 150 timed 95%
Full recovery between reps

Sunday afternoon: Lower body weights/core
3 sets front squats
3 sets snatch grip deads
3 sets med ball
3 sets hanging leg raise
3 sets hypers

Monday evening: upper body weights/tempo
3 sets bench
3 sets chins
3 sets shoulder press
2 sets dips
2 sets curls
10 x 100 meter tempo

Tuesday evening: speedwork/plyos/weights
3 x 30 meter from blocks
3 x 80 meter standing start
2 sets sprint bounds
2 sets pogos
3 sets front squats
2 sets stepups

Wednesday evening: REST

Thursday evening: tempo/flexiblity
10 x 100 meter

Friday evening: Rest

2

I think it looks good except it might be hard to do speed the day after upper body. I would try to double the upper body up with the lower body and drop some of the auxillaries (I think that’s how you spell that). Also I would lengthen the tempo and vary it. Its easier to get 2000 meters when your doing 5400 then 210*100. Still when your doing the 100s I would try to lengthen it some. Lastly, in the GPP I would do some short accel work before the hills one of the days on grass, but I guess this is not a must.

3

I think it looks good, except for the Pre-Comp. phase.

You are setup like this:

Saturday - CNS
Sunday - Weights (hard)
Monday - Tempo
Tuesday - Hard
Wednesday - Off
Thursday - Tempo
Friday - Off

If I took anyday off, it would be Tuesday and move Tuesday’s workout to Wednesday. But, I don’t know if you have personal reasons for that, so would you like to better clarify that for me.

4

thanks guys :slight_smile:

How about this:

Pre-comp 4 weeks Dec 1st - Dec 29th

Saturday morning: Long speed
1 x 300 timed 95%
1 x 200 timed 95%
1 x 150 timed 95%
Full recovery between reps

Sunday late afternoon: Lower body weights/core
3 sets front squats
3 sets snatch grip deads
3 sets med ball
3 sets hanging leg raise
3 sets hypers

Monday evening: upper body weights/tempo
3 sets bench
3 sets chins
3 sets shoulder press
2 sets dips
2 sets curls
10 x 100 meter tempo

Tuesday: REST

Wednesday evening: speedwork/plyos/lower body weights
3 x 30 meter from blocks
3 x 80 meter standing start
2 sets sprint bounds
2 sets pogos
3 sets front squats
2 sets stepups

Thursday evening: tempo/flexiblity/core
10 x 100 meter
medball and other core work

Friday evening: Rest

5

Much nicer setup.

But like pete said, you should vary tempo distances more. Maybe not so much during Pre-Comp/Comp. phases, but during GPP/SPP you should definitely vary it.

Otherwise, looks nice. Good luck.

6

One question, and one suggestion

  1. Where in the hell do you guys find hills big enough to do 200m worth of running? Maybe I live in the wrong city. :frowning: The longest I know of in my area, maybe 150m+/- And i’m probably being generous.

  2. I was planning on starting my training on Sept 1st as well, but when I look at the progression of the program, i’m gonna have an unloading week, the week BEFORE christmas. What I planned on doing, and maybe you might find it helpful as well, was just starting a week later, so that the unloading week is the week of christmas. That way if you miss a day or 2 because of the hectic holiday week, it won’t be as bad. Just my opinion. But i’ll be training a few people as well, so it might also help them as well, if they have to be somewhere that week.

7

My hills are only about 30m long but very steep which makes for some nice hill sprints :smiley: I love 'em. They’re my best friend.

8

I am training on a downhill ski resort hill. :slight_smile: Starting at the base and sprinting up as far as I can :slight_smile:

Quite steep and long. I could actually run out to over 350 meters easily.

Cheers,
Chris

9

Lucky Bastard :mad:

10

It is awesome because the base is fairly shallow before it gets steep. the Base extens for 200 meters easily and then the steep part comes in from there. I can only complete 2 reps at 250 meters up the steep part. 3rd rep is usually 200 and I can barely make 150 meter on the last rep. (I have to lie down on the side of the hill until I get enough energy in my legs to walk to the top haha!!) :smiley:

11

Oh rub it in why don’t you :smiley:

12

I’ll take and post pics next week. It is awesome :slight_smile:

13

Shut up :wink:

14

heheh wait till you see it :slight_smile:

15

Made a few changes. Particular intensity of weights dropping slightly as speedwork climbs… Tell me what you think :slight_smile:

GPP from Sept 1st to Oct. 6th

Saturday morning: Long steep Hills at Ski hill

5 x ~250-300 meters walkback recovery

Sunday afternoon: Lower body weights/core
3 sets front squats
2 sets step ups
3 sets calf raise
3 sets reverse leg press
2 sets light ham curls
2 sets light extensions
5 sets med ball
3 sets hanging leg raise
3 sets hypers

Monday evening: upper body weights/tempo
3 sets bench
3 sets chins
3 sets shoulder press
2 sets dips
2 sets curls
10 x 120 meter

Tuesday - REST

Wednesday evening: Hills
2 x 4 x 200 meter hills walkback recovery 2 minutes between sets

Thursday evening: Lower body weights/Core
3 sets front squats
2 sets snatch grip deads
2 sets light calf raise
2 sets light ham curls/reverse leg press
3 sets hanging leg raise

Friday: REST

SPP - Oct 6th to Dec 1st (8 weeks)

Saturday morning: Split runs
4 x (300 split runs broken into 200 @ 85% walk 100 meters then 100 at 95%)

Sunday afternoon: Lower body weights/core
3 sets front squats
2 sets step ups
2 sets calf raise
3 sets reverse leg press
2 sets ham curls
2 sets extensions
5 sets med ball
3 sets hanging leg raise
3 sets hypers

Monday evening: upper body weights/tempo
3 sets bench
3 sets chins
3 sets shoulder press
2 sets dips
2 sets curls
10 x 100 meter tempo

Tuesday evening: REST

Wednesday evening:
Accel work/short hills/plyos
3 x 30 meter lying start 4 minutes rest
6 x 40 meter steep hills walk back recovery
3 x 60 meter lying start 6 minutes rest
2 sets sprint bounds
2 sets pogos
3 sets front squats
2 sets snatch grip deads
2 sets light calfs
2 sets hams

Thursday evening: Upper Body weights
2 sets bench
2 sets chins
2 sets standing shoulder press
2 sets dips
2 sets curls
Core work
10 x 100 meter

Friday: REST

Pre-comp 4 weeks Dec 1st - Dec 29th

Saturday morning: Long speed
1 x 300 timed 95%
1 x 200 timed 95%
1 x 150 timed 95%
Full recovery between reps

Sunday afternoon: Lower body weights/core
3 sets front squats
2 sets snatch grip deads
5 sets med ball
3 sets hanging leg raise
2 sets hypers

Monday evening: upper body weights/tempo
2 sets bench
2 sets chins
2 sets shoulder press
2 sets dips
2 sets curls
10 x 100 meter tempo

Tuesday evening: REST

Wednesday evening:
speedwork/plyos/weights
3 x 30 meter from blocks
3 x 80 meter standing start
2 sets sprint bounds
3 sets front squats
3 sets snatch grip deads

Thursday evening: tempo/flexiblity
4x4x120 meter

Friday evening: Rest