Is it okay to begin GPP in Dec? All of the sprinters have a good base from football and soccer.
Dec- I only have 4 days per week to work with I am planning Tempo for 2 days and speed the other 2 days; both speed days will be accel (20m) on hills, HI INT med ball, wghts
2 days of tempo, core work, circuits
2 days of speed:
100-200m- 1 day accel work as above but increase distance to 30m; med ball, weights
2nd day will be MV work. Flys of 20m with 20m build-up. Med ball,Wghts and light plyos will be introduced (box jumps, skips, B’s)
400m- Continue with 1 day accel and 1 day of Special End (reps of 60 to 150 w/ full rec)
2 days of Tempo
2 days of speed: 1st day of speed- accel out to 40m; med ball, wghts, plyos
2nd day of speed: MV- 30m fly w/ 30m buildup
400- 1st day-Accel and Speed End
day two -Special End
100-200- Accel up to 40m
MV- Flys of 30m w/ 40m buildup
wghts, plyos, Med ball
400- 1st day- some accel and Speed End
2nd day- Special Endurance
First indoor Meet of two at end of March. Once Comp season begins the meets will continue development of special endurance in the 400m and we will focus on Speed End in practice. Likewise, the actual races will provide development of Speed end for 100-200m sprinters.
I am considering sprinkling an occasional Spec End session in for the 100-200m runners before the COmps begin.
Please chime in (CF, KK, PJ, Tolbert, NIkoluski, Speedz, Boldwarrior, Pope, The One, I know I am missing somebody)
Cut’er up if you need to. You know by now I have a backbone and not gristle.