got a question, my younger developing sprinters work on the S-L program.
typical GPP weekly set up is
M - speed + weights
T - tempo
W - rest
T - speed + weights
F - tempo
S - speed + weights
S - rest
with the hill workouts early would you replace 2 of the speed sessions with hills?? and if doing 2 hills a week what day(s) would you replace complete or incomplete recovery work.
We have a perfect hill up to 50m long outside the track so med ball work strength end, can still be completed right after hills…
THis season we did Mon Hills, Wed Speed, Sat Hills during GPP. We then flipped it for the bigginning weeks of SPP1 so Mon speed Wed Hills Sat Speed. Personally, breaking up the types of sessions just emphasises the variation so the athletes have something different to look forward to each session.
I’d always put speed work with complete rest at the point where maximum rest can bo obtained e.g. 2 days complete rest from high intensity or whatever.
have planned the track speed work for the thursday session and hills Monday & Saturday remembering we have tempo on tuesday and a rest day on wednesday.
from memory you have some developing athletes aswell? how did they go working on hills for the first time and what distances and gradient did you find best… (did you follow charlies hill progression for GPP)
I’ve found that they can only handle volumes of about 450m max. I a hill that isn’t that steep but it is fairly flat, I’m sorry i really don’t know the gradient. All i did was walk around campus until I found a hill that I personally felt allowed me to achieve good mechanics because if I can do it they definitly will be able to!
As for distances, I found the 40m set in the video to be too far. I stick to 30m as my maximum distance. It seems that that last 10m really takes it out of them so until they have done at least a year of training with me they will stick to 30m hills.
Where we train we only have a hill made from cement or the actual road, not so steep but longer in distance we plan to use this after med ball work
Near the gym we have access to a perfect grass hill about 40m in length and slighter higher gradient…they can still maintain form and tech and we will use this primarily just to change up the stimulus and venue to save the legs from running on the concrete 2 x a week…
I assume the 40m is pretty much overdistance for most athletes with respect to acceleration. I guess CF is trying to develop some kind of speed reserve with this?