Gpp

[llenny]

I’d count their actual steps because, depending on the stairs and the angle, they may cover 2 or 3 stairs per step.

So if you had 300m worth of hills planned for a session, but had to change to stairs, how many contacts would you be looking at? Do you go by so many foot contacts per meter?

Thanks

[llenny]

@Charlie_Francis

I’d count their actual steps because, depending on the stairs and the angle, they may cover 2 or 3 stairs per step.

So if you had planned 300m of hills for a session, what would the approx number of stairs be? Do you go by a certain number per meter?

[Charlie_Francis]

@llenny

So if you had planned 300m of hills for a session, what would the approx number of stairs be? Do you go by a certain number per meter?

I think it’s hard to have a formula because of the variability in angle and stair distance. You’ll need to assess it once by session and try to count contacts from there for comparison

[kidscoach]

Originally Posted by Nikolouski
i know that the Speed End part will be presented in detail in the new material to come; but since i’m about ready to start this part, i.e., week 7 in GPP, would the following progression look ok as an intro to Sp End?
week 7: 8x60m
week 8: 7x70m
week 9: 6x80m
as a simple progression; would 3 weeks of hill speed end will be enough, or should this be longer? and then perhaps on week 10 introduce sp end to the track starting with 60m runs on Weds, as described elsewhere (ideas from Menea’s and Borzov’s sessions) and then extend to longer intervals?
Just a hint and i’ll be there…
thanks!

@Charlie_Francis

Your plan sounds reasonable and 3 weeks of this type of hill run is sufficient (and prob not adviseable to go more weeks unless you also progressively lower the angle of the hill-work. Also repetition 60s on Wed would be the next step.

If this is a good idea following the gpp DVD hill work, what do these weeks (8 and 9) look like as we transition into Spp1? And where do they fit in if we are using the short to long charts from the Vancouver series?

[Nikoluski]

Some ideas:
still insist on acceleration and heavy weights,
introduce/maintain EFE (with FEF later on) and/or finish drills (later on), and
maintain the hills as SE introduction.
I am not sure I get your second question.

[Nikoluski]

Charlie,
what’s the difference between hills and track specifically for the speed endurance runs? Why do you prefer introducing them in such a way considering the work already done on hills for acceleration/mechanics?

Also, by saying in previous post in this thread you would move the plyometrics by phase, does this mean you would stick to those going upwards only for the whole of the indoors season?

Thanks!

[Charlie_Francis]

I’d follow the plan pretty much as laid out in the GPP DVD in the short to long. the reason the hills spread out is to vary to stresses as the short track work gets more intensive. Generally the plyo work moves by demand- up in the mainly accel development period, on the flat (hurdle hops etc) in the phase two period and down in phase three. The plyos become more intensive from a CNS perspective as the season progresses so the numbers drop off to compensate so that speed ans SE are not compromised. You can find the plyos chart in the forum review and Vanc 2004.

[Nikoluski]

So, in that respect would you approve of SE hill sessions being introduced mid-week for spreading CNS stress even more (i.e., track - hills - track)? I don’t mind hills for SE; I am more concerned with the three track sessions plus the SE hill session during weeks 7-9 (i.e., too much).

By phases 1-3 do you mean indoors, outdoors I and outdoors II? I.e., phases within the whole season?

Thanks again!

[dr.sprint]

1. Does anyone know how much rest Charlie is prescribing for the weightroom workouts?

2. On this DVD does it give rest intervals for the speed work. If so, how much?

Thanks.