does S-L from vancouver series fits with vertical integration graph?

[KK400]

@TopCat

I don’t think they are for the same programme. But the ideas are there. Remember you have to make a programme that will work for you using the basic concepts Charlie left us. That short to long programme is for a highly conditioned athlete with several years training short to long behind them. You would probably have to reduce the volume quite a bit if it is your first time out doing it and also adjust other aspects like where you are going to put the weights etc.

First of all thanks a lot for your answer Topcat!
I was waiting for the whole day checking the website every 15 minutes to get an answer

Hope you (or anyone else) won’t mind answering a few more questions:

• How do you mean, they are not the same programme? I always though the vertical integration model graphs being a constant in the CF methods under which the training plan (volumes, intensity, weights…) is constructed.
  I even applied my summer training plan only to the graphs (reduced volumes of course, kept the ratios) in the vertical integ. model. In the end it wasn’t exactly S-L or L-S.

• I am training for two years now. Running 400, need to improve my speed. My Special end is good. Would it be alright to stick to the Vancouver series S-L template and cut the volumes based on my abilities?

• In that case: is it ok to just cut the volumes and keep the ratios? Will the supercompensation be there like using the vertical integ. model?

• how about the phases (accumulation, max weights, maintenance…) Does the 12-week mesocycle arrangement stay the same?