GPP and next season planning

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:

FB weight
FB weight

FB weight+tempo+abs
FB weight + tempo+abs
speed end.
FB weight+tempo+abs

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

simply had better experience with that pattern:


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

  1. Snatch 8-6-4-2 (+5kg, +5kg, +5kg)
  2. Squat 8-6-4-2 (+10kg, +10kg, +5kg)
  3. Bench press 8-6-4-2 (+5kg, +5kg, +5kg)
  4. Seated rowing 3x8
  5. Seated dumbell press 3x8
  6. Leg Curl 3x10, same weight
  7. Calves 3x10, same weight dynamic execution
  8. Vertical leg elevations 4x15
  9. 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


Lower body weights twice per week after speed sessions? Squat once deadlift another? Or still too much?

try It, notice how It infuence sprint performance, If It decrease then cut volume by half one week and try again.

Many do It that way and can recover quite well

Hi RB34,

So you are saying that it’s okay to do sp-wts-tempo-sp-wts-tempo-rest if the weights are kept simple and not crazy. so basically slightly lower intensity and vol than if they were placed on speed days correct?

What if I do the weights a day after a speed day which consists accel and EFE runs but I keep the intensity (75-85%) and vol just as high if they were on the same day?
After 2-3 weeks of that and a deload week I will incorporate max velocity work and ease off on the weights a bit as well as incorporate weights on the same day as speed.

My other question is would the sp-wts-tempo set up allow for more natural testosterone + GH release? Then I would be able to have a strong accel phase + stronger strength levels heading into max velocity work? And by decreasing the wts intensity I would use more of my CNS cup to work on top speed?

What do you think?

I’m doing a very hurried speed program to help my 40 yd dash for fun which basically consisted of 4 weeks of hills which I could consider as GPP. Now I’m moving onto the track to work on a few weeks of accels and a few weeks of max vel afterwards.


Yes, I tried the sp-wts-tempo template - you must be careful because you are fresher on the weight days so don’t go crazy. I like the template because each session is 60-90mins long which is nice if you work a ton of hours. I don’t think the weights has to be much different, the point I was trying to make is not to do 10 different etc.

RB34 ?

Would you put no tempo for the block #3 & 4 to increase recovery or still maintain It CFTS style to act as an active recovery?

Also I like the idea of putting maxVelocity my Itself, but If I want to work on the drive phase and I work 0-30 one side and Flying 40-60 the other, when would you put drive phase work? In the maxV day? like 3x60m?