Hi yall
can anyone critique me gpp?
i have designed this myself, but have not actually started it, since i’m still in my recovery phase of the season.
i’ll start wif some background info…
Age: 16~17
Height: 5’6"
Weight: 145lbs
PB’s:
100m - 11.87
200m - 25.02s
(These were slightly over a year ago. I seem to have underchieved this year though)
Standing Long Jump: around 2.5m (around 2 years ago - probably around 2.7m now)
Vertical Jump: around 35" wif a 2 step run up
Chest press (machine): around 175lb 1RM
Leg press (machine):around 320lb 1RM
Weaknesses
Starts, acceleration
Speed endurance
Goals for next year
100m: 11.00s
200m: 22.5s
now here’s my gpp trainiing schedule…
Monday
Weights
Chest press, leg press, Olympic lift: 3X8
Abdominal/ back work: 3X10
Tuesday
Extensive tempo
10X200m, 45s recovery
Wednesday
Weights
Same as day 1
Thursday
Extensive tempo
Same as day 2
Friday
Weights
Same as day 1
Saturday
Extensive tempo
Same as day 2
Sunday
Technique
Sprinting drills
75% max speed concentrating on form: 3~5X30m
Hills, accel. development
4~8X20~30m up a hill.
also some questions…
since my local gym does not have anything heavier than 50lb dumbbells, i cannot really do heavy squats, etc. What should i do to solve this?
Would it be okay if i just use leg press machines, chest press machines, etc.?
what about olympic lifts? would 2X50lb dumbbells be sufficient resistance? i’m new to olympic lifts so i doubt i can lift anything really heavy anyway.
also, i’m thinking about adding some medicine ball work, and maybe plyometrics, but i’m not too sure where to add it. or should i add them to my spp phase instead?
any comments and advice would be greatly appreciated it.