I am 19 yrs old, 6ft, 190lbs. I play club hockey at college and this is my primary training objective. After talking with James Smith a little bit about me training I realized that I really missed out on a GPP phase at the beginning of my off season and as a result I am unable to tolerate any kind of sprint volume without a large dropoff.
James made a few general recommendations about a GPP phase’s purpose and what it might entail. Based on this and other somewhat limited (I am relatively new to the forum, I recently got CFTS but have not yet gotten the GPP dvd) I designed a 6 week GPP phase. My hope is that this will give me a solid base off of which my subsequent training (higher intensity lifts, and more longer acceleration track work) will build.
I would like to hear people’s thoughts (good or bad) about this design and I would be happy to hear any suggestions. This is not set in stone but I plan on following it pretty closely.
week 1:
weights- circuit, 3 x 12-15, MWF
low intensity med ball throws- 400 total throws, MF
tempo- 2100m total volume, TRS
week 2:
weights- circuit, 3 x 12-15, MWF
low intensity med ball throws- 300 total throws, MF
hill sprints- 180m total volume, MF
tempo- 2400m total volume, TRS
week 3:
weights- multiple supersets, 3-4 x 8-10, MWF
hill sprints- 200m total volume, MF
explosive med ball throws- 10 total throws, W
low intensity med ball throws- 300 total throws, TRS
tempo- 2100m total volume, TRS
week 4:
weights- multiple supersets, 3-4 x 8-10 MWF
hill sprints- 100m total volume, W
grass sprints- 200m total volume, MF
explosive med ball throws- 15 total throws, W
low intensity med ball throws- 300 total throws, TRS
tempo- 2400m total volume, TRS
week 5:
weights- “staged”, main lifts 3-5 x 5, supp. lifts 3-4 x 8-12
explosive med ball throws- 25 total throws, W
track work (10m)- 160m total volume
low intensity med ball throws- 300 total throws, TRS
tempo- 2100m total volume, TRS
week 6:
weights- staged, main lifts 3-5 x 5, supp. lifts 3-4 x 8-12
explosive med ball throws- 30 total throws, W
track work (10m + 20m)- 300m total volume
low intensity med ball throws- 300 total throws, TRS
tempo- 2400 total volume, TRS