Hi Everyone, I completed the 8 week GPP from charlie’s DVD and have amazing results. The guy is unreal! Went from 7.4 to 7.03 FAT in the 60m one season. Also, went from 22.92 FAT to 21.7 FAT. Anyhow, I am expanding my range to longer sprint distances (up to 400m) I currently have this on my schedule:
M-Weights/ (10X200m in 28-33sec)
T-3 X Block starts
W-Weights/ 10-12 X 200m uphill run (28second pace)
Th-3 X Block starts
Weights: cleans, bench, squat, deadlift, push press, lat pulldown, seated rows, reverse hypers. All 3sets X 5 reps
(P.S. soon at practice on the wednesdays we will be doing speed endurance-split 400m, or 5X400m in 60s w/ 2 min rest)
My tuesday, thursday, and saturday’s are open for any changes, but the mon and wed are pretty strict as per my coach. My questions are, should I be lifting on these days? Should I still incoporate speed/acceleration development?
I am currently in my SPP precomp phase. I start competing in mid january-early feb. I have completed the 8 week GPP and then did some overall general preparation as per my coach.
Any help is greatly appreciated! More info available upon request.
Thanks so much! It was over a span of 10 months. I’m telling you, I’m a huge skeptic and I’ve tried so many programs (from air alert to jumpsoles to parachutes, etc) I was not expecting such a dramatic result. Now, my only goal is to maintain this success as well as to expand my range to the longer sprints.