thanks for the reply Charlie
I am probably using the term Special Endurance and GPP incorrectly. 
I was just thinking about how I could improve my overall strength/condititioning without getting too far away from specific prep work and without too much hypertrophy. (I am already too heavy at 200 pounds)
My thoughts were that since I have been very consistent with weights for the past year and have built a good base strength wise in the weightroom but haven’t done a proper GPP I could combine some elements of both in my current training.
I wanted to get a good specific explosive short speed/plyos/weight workout in at the beginning of the week. (Most CNS intensive as well) but also get in a good conditioning/general strength workout in as well. (circuit) and still be able to work on longer speed/strength (6x120 or 4x200)
I prefer doing lying start sprints for medium speed (50-80 meters) as it forces me to stay in the correct position when I come up. They aren’t as intensive as block start sprints but they still help me with my transition.
As for the bounds I can easily sub in squat jumps or depth jumps there as well. I am very flexible and prefer to do those anyways as they are safer to perform on grass.
I was wondering if you think including 2 flying 10 meter sprints (with 40 meter runup) in the first workout would be too much?
ie:
Day 1 - Speed/plyos/weights
Speed:
3 x 30 meter block start sprints
2 flying 10’s (with 40 meter runup)
2 x 60 meter lying start sprints
Plyos:
3 sets of squat jumps OR 3 sets of tuck jumps
Weights:
3 sets backsquat
3 sets flat bench
3 sets bent over rows
2 sets dips
Day 2 - Tempo/Core
12 x 100 broken in 3x4 (30 seconds between reps and 90 seconds between sets) Situps between sets.
Day 3 - Triples Circuit - 3 supersets. Each superset comprises 3 sets with 3 exercises in each set repeated 3 times.
Total of 27 sets in about 13 minutes)
triple 1: (squat jumps, pushups, situps) x 3 with no rest between exercises.
2 minutes rest
triple 2: (burpees, chinups, running A’s) x 3 with no rest between exercises.
2-3 minutes rest
triple 3: ( floppy fish, dips, lunge walks) x 3 with no rest between exercises.
Day 4 - REST DAY
As for Day 5 I am not sure if I should call it special endurance or interval training or something else. I basically want to run 4-6 150’s or 4x200 with good speed and fairly short rest. (say 6-10 minutes rest and run them at 80-90%?)
Day 5 - Special Endurance/weights (90%)
5x150 OR 4-200 meters with 8 minutes rest between reps
weights:
3 sets snatch grip deadlifts
2 sets reverse leg press/hip extensor
3 sets standing shoulder press
2 sets each arm bicep dumbell curls
Day 6 - Tempo/Core
Day 7 Rest
I am not training to peak for this summer. I am looking to run well for indoors next year but also want to run a couple of meets this summer to gauge my progress.
your thoughts are appreciated!!
If I am out to lunch please let me know haha
thanks,
Chris