Getting back to running

Expert Discussion Planning and Periodization
1

Here is my problem. My season just ended on June 26. I am going to take 2 weeks off of absolute nothingness…sleeping in late, eating like crap, etc. That would take me to the week of July 14 (I never run on Sundays or it would be the 13th). That’s when I can start cross-training and getting back into doing stuff again. But here in lies the problem…I can’t get back into the weightroom until August 11th because I don’t have the money at the moment for a gym membership and that is the 1st day of school. I will probably have to max (though I was going to anyway) during the week of Aug. 11. So if I looked at that as the 4th week of a cycle since I would have to max, that would mean I would have started training on the July 21. I was wondering, so I don’t lose any speed I gained from this past season and so I don’t have to go through such a long GPP, should I start an AA phase on the 21st of July doing Ext. Tempo 3x a week (Tues./Thurs./Sat.), Int. Tempo on Wed. and Acc. Dev. on Mon./Fri. while maybe interchanging Fri. for some hill work? I would also start plyo work on Mon./Fri. and start it real light. And then on Aug. 18th when I start my GPP it will only have to go for 4 weeks, then I can do pre-comp. for 8 weeks, putting me to Nov. 10 when I can start the comp. phase for indoors. Here is how it would look:

AA phase (July 21 - the week of Aug. 11):
Monday - Acc. Dev./Plyos
Tuesday - Ext. Tempo/Core & push up variation work
Wednesday - Int. Tempo
Thursday - Same as Tuesday
Friday - Hills or Acc. Dev./plyos
Saturday - Int. Tempo

GPP (Aug. 18 - week of Sep. 8):
Same setup as AA, except weights on Mon./Wed./Fri. and GS on Tues./Thurs./Sat. w/ Sat. being out-of-weightroom strength. I will probably lose the hills on Fri. and stick to Acc. Dev. 2x weekly

Then starting Sep. 15 I can do an 8 week Pre-Comp. phase that looks like this:
Monday - Acc. Dev./weights/plyos
Tuesday - Ext. Tempo/GS
Wednesday - MaxV or Speed work (up to 80m reps)/Weights
Thursday - Ext. Tempo/GS
Friday - Acc. Dev./Weights/Plyos
Saturday - Ext. Tempo type work/GS out of weightroom

This will allow me to get more work in for all areas (tempo/acc.dev./plyos) this way I am not going into Pre-Comp. so low in numbers and I can get to my highest volumes of each type of work during pre-comp. getting better quality work in before comp. phase also allowing me to get a longer comp. phase in so I can be in better shape for a better peak for indoors.

Any and all help will be greatly appreciated. I am really stuck as to what to do and I need your guys’ help. :help:

Please and thank you for all help.

2

What’s a triple?

Also, when you say bodyweight circuits, obviously on Mon./Wed./Fri, should light plyos be involved in all of those? Ex: ankle hops, lateral jumps, maybe even some jump roping drills for foot speed and all-around conditioning.

3

See below for an example of a triple workout:

Triples:

First triple:

(Burpees (15reps), alt knee situps (30reps), pushups (20reps) ) X 3 with no rest

2 minutes rest

Second Triple:

(Squat jumps (12), floppy fish (20), situps (30)) x 3

2 minutes rest

Third Triple:
(Running A’s (15 seconds), stiff leg bounds (20) V-situps (20)) x 3

Cooldown

So basically it is the following:

Do each of the three exercises in a row and then repeat the cycle three times.

rest two minutes and do the next “triple”

rest two minutes and do the last “triple”

hope this makes sense :slight_smile:

4

Sweet-a$$ workout :D!

So I would do that after a track workout in place of a weights workout during the AA phase? When I start getting into the weightroom for my GPP, could I do triples on Tempo days or would that stress the CNS too much?

By the way, how do you floppy fish?

5

If you cant get in the weightroom do bodyweight circuit training like triples etc. They will really help maintain (or increase) your strength)

during the rest period I would still consider doing warmups and drills/stretching to maintain flexiblity.

cheers,
Chris

6

The Triples Circuit workout you do by itself. You will be pretty dead afterwards :slight_smile:

This is how I have my current “GPP” organized:

Speed1/weights
tempo
Hills/weights
tempo
Circuit/plyos
tempo
Rest

Speed1/weights
Warmup:
800 meter jog, stretching, drills, 3x30 meter accels
Speed:
4x60 meter
3x30 meter
Weights: (2-3 minutes rest between sets 5-6 reps max)
3-4 sets backsquats
3 sets SLDL’s
3 sets bench
3 sets bent over rows
3 sets dips

Tempo
Warmup:
800 meter jog, stretching, drills, 3x30 meter accels
Tempo:
3 sets x 4 reps x 120 meter
40 seconds between reps/2 minutes between sets
situps between sets of tempo

Hills/Weights
Warmup:
800 meter jog, stretching, drills, 3x30 meter accels
Speed/Hills:
2 sets x 5 reps x 40 meter STEEP hills @95% (walkback recovery. 2 minutes between sets)
2 sets running A’s 25 seconds
Weights: (2-3 minutes rest between sets 5-6 reps max)
3 sets powercleans
3 sets shoulder press
3 sets chins
2 sets bicep curls

Tempo
Warmup:
800 meter jog, stretching, drills, 3x30 meter accels
Tempo:
3 x 3 x 120 meter
40 seconds between reps. 2 minutes between sets
situps between sets of tempo

Circuits/Plyos
Warmup:
800 meter jog, stretching, drills, 3x30 meter accels
Triples:
Burpees (15), alt knee situps (30), pushups (20) x 3
2 minutes rest
Squat jumps (12), floppy fish (20), situps (30) x 3
2 minutes rest
Running A’s (15 seconds), stiff leg bounds (20) V-situps (20) x 3

Tempo
Warmup:
800 meter jog, stretching, drills, 3x30 meter accels
Tempo:
3 x 3 x 120 meter
40 seconds between reps. 2 minutes between sets
situps between sets of tempo

Rest - Lots of food, water and sleep :slight_smile:

I am going to do that for another 6 weeks or so and then move into some more specific speedwork/SE work.

Cheers,
Chris

7

So for my AA I can do it like that, but instead of doing weights on Mon. and Wed. I can do some push variations and core work to get my upper body in shape? Then on Fri. do no running but just the circuits? Should I still try incorporating a light plyo session on Mon. and Fri. with the other things I am doing? Finally, how do you do “floppy fish”? I would do this for 4 weeks before I started my actual GPP…is that right?