GPP Speed work

[qb0708]

@ESTI

I agree with RB34.

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

What are EFEs and FEFs?

Edit: Never mind. I’d assume Easy-Fast-Easy Fast-Easy-Fast