I’m trying to blend the gpp into the spp as smoothly as possible and guess I’ll stay with hills through about week 10 or so.
In the dvd you say out to 80m within 2-3 weeks and it’s coming from 8 x 60m with full recoveries. Are the 80s also with full recoveries and does the total volume drop down from 480m just as the the previous total was 640m? Thanks.
Yes- the vol will drop- prob 4 x 80 for 320m with full recoveries.
During an unload week, is it necessary to unload hill work in terms of intensity and volume as it is with sprint work? I was thinking that the hill work is of a low enough intensity even with 100% efforts that the work should remain maximal but only the intensity of the true speed work would be ramped down. Is this thinking correct regarding vol. and int. of the hill work?
I’d keep the vol the same and adjust intensity only if needed by exposure to CNS fatigue elsewhere in the program. If a modification is needed, you could reduce the effort slightly and shorten the recoveries to keep the overall workload up.
Approx. how many weeks is it common to stay with the Sat. hill work? My guys have just completed 3 weeks(11 total weeks of training) of 4 x 80. We have our first meet on Dec. 5th and they have yet to do any longer split runs as in 1+1+1 etc. and I’m thinking we need to get out of str. end and into the longer split runs but I’m not quite sure. We’ve been going with the incomplete recovery 60’s on Wed. up til now.
I’d go with your inclination- and the weather. You can move the runs inside if you need to.
Thanks and thus far, the book is outstanding! Just getting started on the EMS chapter/book.
BTW, a bit off topic, but how long for the split run RI between sets? Going to go with the 60-90 sec. walk break between reps and probably, at least, 12-15 min. between sets-TOO SHORT? I will be splitting 300m as in the previously mentioned 100/100/100 and then probably 150/150 in the next week or something similar.
Breaks sound good to start with- you can spread the set breaks as they get faster
Is it typical to increase the rep breaks over time for SE I from 60-90 sec. to contribute to the intensification process or is that simply a range to allow for individual variation in maintaining the quality of reps within the split run set?
Not necessarily within the set itself, but, in most cases, the breaks between sets will increase.
Okay. What is the main purpose of the variation in RI’s between 60-90 sec. for the SE I work? Thanks.
It works on your Anaerobic Glycolyte system. From a practical point of view, as the reps get faster workout after workout, the more rest you need between reps (within a workout, don’t increase the rest if you don’t increase the distance, as this would bring fatigue).
Second factor is weather condition, the colder it is, the short the rest should be.
So just to clarify, in week 7 of the gpp download/video and in viewing the vertical integration chart(though on that chart it’s week 6 I believe) the speed volume peaks during this week.
If Saturdays are now done as hill work (for about 6 x 80m) instead of tempo and the total number of speed days moves to 4 in the week, that would still require one to decrease the volumes of speed work done on MWF even though the total volume done during the week will represent an increase, correct?
that should work out that way
I have two questions.
I purchased CFTS and the GPP Download a year or two ago and cannot find it. Is it possible to download it again or do I need to purchase it again?
I think I recall that in my GPP download that it said it was acceptable to do hills on a daily basis because of their lower intensity relative to flat sprinting. Am I mistaken?
See Ruperts response
thanks
Ange
where can i find Rupert’s response?
Rupert PMed you asking fr the order numbers
I don’t seem to have a PM from Rupert. My inbox says it has 0 unread.
contact me and I will take care of this.
Ange