Just ordered and reviewed ‘GPP Essentials’ and have some questions.
In the first 4 weeks, Hill work is to be done 3x a week.
My question is, if I wanted to 1. Reduce sprint work to 2x a week and 2. Replace the hill work with a flat accel. session, What would be good volumes to start with over the weeks?
The volumes I decided on were:
Wk1 3/20yd (2)
Wk2 3/25yd (2)
Wk3 3/30yd (2)
Wk4 3/30yd (2)
-My week would look like this…
Monday:
Pre-Workout A
Hills (per the GPP Chart)
Jumps (Explosive)
Primary Weights (Squat, Bench, RDL, Row, Leg Raise)
Tuesday:
Pre-Workout B
Med Ball Throws
Tempo
Auxiliary Weights (Accessory Work)
Abdominal Circuit
Thursday:
Pre-Workout A
Flat Acceleration
Jumps (Reactive)
Primary Weights (Squat, Bench, RDL, Row, Leg Raise)
Friday:
Pre-Workout B
Med Ball Throws
Tempo
Auxiliary Weights (Accessory Work)
Abdominal Circuit
Notes: I am an American Football Player (DB), and this would be the first 4 weeks post-spring ball.
Any help regarding the volumes of the flat acceleration work would be appreciated, thanks.
I’d rather have to little volume than to much. Like I posted previously, I’ll be working in 120-180yds. of Accel. work, along with the Hills per GPP graph.
I’m not a sprinter, so personally I don’t think I need as much volume, especially as this year was the first year I performed any real, formal form of sprint training.
You recommended at first to run 180m-250m of acceleration work, because this is the purpose of GPP. Now why are you changing your mind saying that I’m asking for trouble? Would you recommend cutting out the flat acceleration work for another hill session?
Like I said I’m planning much lower volumes than what you are recommending and I am only doing intensive running 2x a week. I may also reduce the volume of the hill sprints, but we’ll see.
I’m just throwing out ideas, you spent money on the dvd and like the workouts so follow the dvd. Instead of going 3 days go 2 days with half the volume and I promise you will like the results…
A few years ago I tried the exact workouts with a few athletes to see how they worked. I used the exact volumes shown for sled work, but as soon as I got into SPP, they hit a wall.
From this experiment I realized the capacities for my athletes which helped shape future workouts/programs.
For non-track athletes, I might only have them for 6-8 weeks, and I would find myself spending half this time doing workouts similar to GPP. I have since modified it to incorporate both GPP style workouts mixed with SPP type accel and speed work. Results after 4 weeks have been fantastic all around.
I keep volumes around 150-200m.
Example:
2-3x20m sled
2-3x20m
1-2x30m
or 2-3x 20m sled
EFEs and FEFs
Plus med ball throws and med ball accels on alternating days