Hey guys, I would appreciate it if some of you would critique my GPP plan for the 100m.
I am a 21 year old beginner with the following stats:
Height - 6’4
Weight - 180 lb
100m - 12.38 (hand timed on a wet track)
30m - 4.09 (hand timed in good conditions)
Bench - 220 lb
Chinup – BW + 40kg
Vert - 30 inches
My squat was previously at around 220lb, but due to a hip flexor injury (caused by inappropriate squatting volume and intensity), I have not squatted for the past few months. The injury is completely healed now.
With regards to hills, I have access to a 30m grass hill and a 50m gravel hill, but nothing longer.
For SPP I am planning on following the L-S plan outlined in the Vancouver04 download (with reduced volume).
I understand that the sample GPP template that comes with the GPP download is designed for a medium/high level athlete following a S-L program. For this reason I have made some modifications.
My GPP phase will last 10 weeks. The volume will be quite low for the first 3 weeks.
Based on the sample GPP template and the advice that Tamfb gave me in another thread, I have decided to use the following template:
Mon Hills + Lower body weights
Wed Intensive tempo + Upper body weights
Thu Extensive tempo
Fri Hills + Lower body weights
Sun Extensive tempo + Upper body weights
During weeks 8-10, the Friday hill session will be replaced with a speed session on a track.
The intensive tempo session is there to prepare me for running 600m in the first week of the SPP plan.
Each hill session consists of 50 percent of the volume of what is in the sample GPP plan. The same is true for the speed sessions.
Week 4 of my plan corresponds to week 1 of the sample plan, as my GPP lasts 10 weeks rather than 7.
Extensive tempo sessions will start out at 2000m. Each week 100m will be added so that by the end of GPP each session will be 3000m.
(1) 2x5x10m, 3x20m
(2) 5x10m, 4x20m, 2x30m
(3) 5x10m, 5x20m, 3x30m
(4) 5x10m, 5x20m, 5x30m
(5) 6x40m, 3x40m
[b]Intensive Tempo / Sp end prep [/b]
(1) 5x100m (rest = 1 minute)
(2) 6x100m (1)
(3) 7x100m (1)
(4) 8x100m (1)
(5) 4x200m (1.5)
(6) 5x200m (2)
(7) 4x200m (2.5)
(8) 3x250m (3)
(9) 3x300m (3.5)
(10) 4x300m (4)
Week 8 - 3x10m from lying, 3x20m standing, 2x 20m easy/fast/easy, 1x50m (accel to 20)
Week 9 - 2x10m from pushup, 2x20m from pushup, 4x20m e/f/e
Week 10 - 2x20m from pushup, 2x30m from high start, 2x20m e/f/e, 2x20m f/e/f