Yes
Maybe swap the first session tto the second session
Accel uphill (0-30m) + Med.Ball throws (maybe 3x10 throws low volume)
UB general strength + Light cardio
no access to the track on weekends + It takes me 72h after deep therapy to recover.
It’s not that cut and dry, you must look at your training calendar. You may only have 8-10 weeks then you must move on to SE if you have hopes on running a decent time. Very similar to the LSU setup and many other college programs - with a shorten season you will have to move on at times.
LSU aren’t they doing long to short pattern? If not please tell me some details.
I start my GPP from october and would go about 6 weeks to mid november. It leaves me around 8 weeks to the first comp and 12 weeks before the end (provincial final).
october 4 weeks gpp
november 2 weeks gpp / 2 weeks spp 1
december 4 weeks spp 1
january 4 weeks spp 1
february 2 weeks spp 2 / 2 weeks comp.
the curves in the 200m indoor are absolutely deadly and to be honest I don’t find 60m with submaximal rest to be that helpful.
Is the 200 your primary event? Do you have 2 or 3 hi days?
100m primary event, 2 high intensity day
Any reason behind the 2 high days - work/school etc?
Why does it take you that long to recover from the deep therapy? What is your injury status like?
I found when I hit 30, I had to become more careful in training and in essenced reduced the high intensity session by 10 - 20% and increased recovery sessions by 50% to maintain my training ability.
If you wanna include int tempo - I’ll probably lean towards the format below:
Block 1: 4 weeks
Mon/Thur: short hills
Tue/Fri: tempo
Wed: Gs circuits
Block 2: 4 weeks
Mon/Fri: short hills
Wed: long hills ex 4-6x200m
T/Th: tempo
Block 3:
Mon: Speed ex FEF/EFE (300m tv)
Wed: Spec Ed ex 2x250
Fri: Contrast Accel ex 4x30 sled+3x30 flat (200-240 tv)
Block 4:
Mon: Speed ex Flys/60’s
Wed Se 200-180-150
Fri: Accel
Hope this helps…
Really like the way things are done in your plan. The only reason I did two high intensity days were that I need some time to recover after high intensity, but the way you spread thing around, that might work pretty well.
this helped a lot!!
I have been training with the university but with two plan I hated:
Plyo+speed
FB weight
tempo+abs
Plyo+speed
FB weight
tempo+abs
rest
speed
FB weight+tempo+abs
speed
FB weight + tempo+abs
speed end.
FB weight+tempo+abs
rest
the two patterns always left me sore and exausted since I am really an intense person I give my best. I was thinking they knew better than me at that time.
the last year I traine that way and It was much better, but something were missing…
speed+ weights
tempo+abs
rest
speed+weights
tempo+abs
rest
rest
simply had better experience with that pattern:
therapy
tempo+abs
speed
maybe more like 48h, but still sometimes It take me 72h…
for now I am in my best maybe since 2004 when I started sprint health wise. i had many injuries that was caused by false technique and maybe pushing/driving too hard.
The plans you listed can work esp if the wts aren’t crazy:
Keep the weights simple if you were to do sp-wts-tempo:
Squats 3x6
Bench 4x3
Rows 3x6
just to make you laugh I’ll show you what the weight was
- Snatch 8-6-4-2 (+5kg, +5kg, +5kg)
- Squat 8-6-4-2 (+10kg, +10kg, +5kg)
- Bench press 8-6-4-2 (+5kg, +5kg, +5kg)
- Seated rowing 3x8
- Seated dumbell press 3x8
- Leg Curl 3x10, same weight
- Calves 3x10, same weight dynamic execution
- Vertical leg elevations 4x15
- Oblique seated crunch 2x50
First week( serve as a week of anatomic adaptation followed by maybe 8 weeks of maximal strength)
8-6-6-4 (#1-2-3)
3x10 (#4-5-6)
3x15 (#7)
idem (8,9)
Seen worst…
that wasn’t too bad for the young, only for me that lifted way more than them
Keep us posted.
yeah I will, thank again
Good point about the lifting RB34.
I’m 37, and have been training with my Pfaff guy all summer, and haven’t lifted a stitch, have just been throwing the medball with good results.
It’s amazing how much I now feel that I was overdoing the lifting last outdoor season. Once the distances available get longer when you get outdoors, I think masters guys especially may really have to watch the lifting volumes.
It have to do with absolute performance too. When I was a 300pd dealifter I was able to do one time a week with no harm, but as I increased strength, It smashed my nervous system for two weeks…didn’t like It at all. Since then my lower body lifting is very low volume.
something like
squat 2x6-8, 201
UNI hips thrust 3x8, 311
UNI leg curl 3x8, 311
and only one time a week on friday
RB34:
Lower body weights twice per week after speed sessions? Squat once deadlift another? Or still too much?