You have to woork backwards from the seasonal objective to determine the competition numbers and duration. The pre-comp goes from After the SPP till the comps begin and the comp period1 won’t extend over 12 weeks (in other words, you might have a couple of low-key meets for technical reasons with controlled competition before the real comp period begins.
Your right I misposted, not enough sleep i guess. I do have my pre-comps before the comp. What’s the reason for precomps other that psyhscological supercompensation?
It’s to make you get enough sleep (there’s a fair bit of that goig on since last SAT/SUN)
Charlie what do you do for GPP when the max distance for tempo that can be run is 30 metres oneway or 90 metres in a square pattern (i.e. half a gym since there is always something going on in one half).]
Do you scrap the tempo sessions and just do the situp circuit in your GPP DVD. If I run the square it will be probably 90 metres and at 50-60 percent.
You can do running A’s in place for reps of 30 seconds alternating 10 push-ups and 25 sit-ups in between. Do 10 reps. You can do another set after a few minutes of rest if needed. Choose a padded surface like a wrestling mat or something to reduce the stress on your legs.
that’s probably a good idea, although not sure if this substitutes tempo, or speed/special endurance (the 30sec running As, i mean)…
They are actually slightly lower intensity than tempo runs at 75% and you can control the intensity level with the amount of knee lift and step frequency. For strength endurance longer intervals and perhaps a weighted vest would be used IMO.
clear and fine by me!
Charlie for the indoor comp phase with a comp two weeks in a row do you keep the same volume of speedwork each week and also does the same hold true for other volumes; such as, tempo, weights, etc?
What about the outdoor?
Charlie how come don’t include a Anatomical Adaptation Phase during your GPP? Tudor O Bompa has it a 4 week period before MxS work in his 1988 plan for an olympic sprinter in his book.
If you were to include the AA phase how long would it be in the GPP before going into your GPP DVD work. 
How long would I spend on the GPP before going into the GPP???
Check the GPP DVD It has the accumulation weights program there which preceeds the max str program. You’ll also see how the weights are split at the start and how lifts are rotated as intensity elsewhere in the program rises.
You should see some really good changes in physique in the first four weeks of the GPP dvd. So I guess you could call that an AA phase. Granted I watched what I ate but, the results were very visible.
Charlie what kind of Volume is intailed during a recovery phase? I.E. how much vol of speed work do I do during a one week recovery phase just after the competion phase?
During only one week of recovery after an extensive comp period, you can safely take the full week off from any speed without any loss of form or capacity. We did it all the time after comp periods.
and during normal training and for a recovery week (e.g., 3+1), would you cut speed volume to half-ish with intensity ~95%
thanks!
Thanks Charlie.
I found a hill right outside my house it has an incline of about 13 degrees is this too low to get results for GPP work?
That should work fine.
Sweet! I also forgot to ask, in the GPP dvd there is something you called a “box horse”? is that something someone made or is it available through a manufacturer?
Thanks for the help!
Is there any EMS done SPECIAL PREPARATION PHASE III? There is no third GPP phase (GPP III) is there, for an elite sprinter?
Are EXPLOSIVE MEDICINE BALL THROWS a 0.35 ratio roughly to EXPLOSIVE JUMPS, HOPS, & SKIPS? I know there is some correlation seing how Foot Contacts in EXPLOSIVE JUMPS, HOPS, & SKIPS go up and peak during
recovery and maintenance/conversion periods; therefore, logically the explosive med ball work would go up as well. I.E. if you have 300 FC (foot contacts in the last 2 weeks of a 12 week period) then would EXPLOSIVE MEDICINE BALL THROWS in that week be 105 throws/accerlerations.
P.S. Anyone see where that cork went? 