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
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?
sp-wts-tempo-sp-wts-tempo-rest
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.
sp&wts-tempo-rest-sp&wts-tempo-rest-rest.
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.
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?
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?
Du to financial reasons, I am considering about doing a very long GPP (3 month) OCT-NOV-DEC and after pay for the indoor track JAN-FEB-MAR-APR (200m) and then going outdoor.
plyo emphasis stride rate*
13 weeks - (oct + nov + dec) Focus 0-30m
med ball throws + ub bw work for strength
uphill accel work on concrete
Light plyo from weeks 5 to 12 (on box jumps + fast skips + quick feet drills)
Bw circuit & tempo work on a uphill concrete
17 weeks (jan + feb + march + april) Focus 30-60m
med ball throws +ub weight work
spikes accel work on track + top speed drill (20E/20F/20E) + Flying 30-40
Mid intensity plyo (two legs bounds + fast skips)
Tempo work on track and/or Bw circuit
2 weeks transition - off ( 2 first weeks of may)
15 weeks (2 last of may + june + july + august) Focus 60-100m
med ball throws +ub weight work
emphasis speed 60-70m, speed endurance 80-100-120m
Low intensity plyo (fast skips)
Tempo work on track and/or Bw circuit
5 weeks transition - off (september)
For the 12 weeks max to work speed, does that apply to 0-30m as well? Since I will not compete next season, the low week to cut the longer periods of speed training would be accel only or tempo only, sub-max?