Gpp

Expert Discussion Planning and Periodization
81

Thanks a lot Charlie for this thread A question for please,

With the DVd only taking the GPP to about 8 weeks, if you were to look at the Eurpean season for example thats would only take you to middle of Nov early Dec training wise… the question are

1, For example the good sprinters in europewill be looking to make the european champs in the first week in March for example what kind of work out would u fit into jan, feb and march having done all the gpp form oct say

2, also although the accel is there whne would you been looking for the athlete to peak having started running fast in nov/dec with the flying 20’s?

82

The DVD is about the GPP only. This is followed by the Special Preparation Period, where the most specific work is done and usually runs for 12 weeks

83

At what point during the SPP does the max strength phase come in?

84

Thanks for that Charlie, If so, Added to the question above by T-Bone…

1, Is the SPP DVD/ VIDEO out yet?

2, If not Can you just give some ideas about what the aim is at this SPP stage . Are you lookinhg to maximise you Sp Endurance an dwork at 95%

3, Finally where can i get information on the products for sales on this forum e.g videos, dvd…

85

Can Charlie or anyone in the know have answers to the question above… Thanks

86

You have to work backwards from the time you need to perform at the highest level as well as consider the phase and level of strength increase designed into the max strength segment.
Phase one, for example, might have a 7 week max str phase (3wk maximizing, 1wk recovery, further 3wk maximizing) and an increase of strength of 5% for the phase (a lot for a high level athlete)- so you’d like a little more time in the maintenance phase after the max str phase. Phases two and three might not have enough time to fit a 7 week max str phase and would include only one 3 week block.
Usually you can start competing around 3 to 4 weeks after the max str phase with peak performances another 3 to 4 weeks later, depending on whether it is a long-to-short or a short-to-long plan, the interplay of other componants, and the need for preliminary competitions. This is an extensive topic and will be dealt with at length in the E-book material to be released shortly.

87

The order of release will be:
1st the E-book presenting training info in the clearest and most graphic way yet, with a great deal of info that has never been released by me till now.

2nd a DVD presentation of a training camp to give a clear understanding of problem solving and the means to improvement. This will show how the componants and training info on this site is put into effect in a specific case with clearly observable results.

3rd the SPP DVD which will cover the special prep training through the max speed and strength work in phase 1.

To see our products, go to the front of the site and look for the Shop link

88

Thanks a lot Charlie,

With the explanation in mind a concerning the SPP, What kind of sessions would a 200 meter specific sprinter be looking to do leading up to indoors considering the SPP would be about 12 weeks long?

89

Charlie do still do the 60mins phone consultation?

90

Yes. You can order from the site store or contact info@charliefrancis.com

91

In one of your e-books did you not say an athlete can compete during the max str phase (indoor)?

How long do athletes normally hold a peak, before they have to back down?

If this will all be covered just let me know!

92

How long do athletes normally hold a peak, before they have to back down?

QUOTE]

In Speed Trap and CFTS, you can see what you want
You can watch about Ben’s 1987 (page 101 of CFTS), programming (phase per phase), races&Times (Phae per phase, specially in Speed Trap), peaking microcycle (page 108 of CFTS/also covered in Speed Trap) and, of course, his peak performance (Rome, 9/30/1987)

93

This will all be covered- you can compete indoors during or close after the max strength phase- in low-profile, low-pressure competition (the shorter the race, the greater the relative importance of weights), but the higher level results will come later.

94

Vabo i may have misworded but i wasn’t refer to single races.

95

Yes, i understand but in CFTS e Speed trap you can find ben’s plan and races (season '87), not only microcycle peak
Of course, i imagine, in the new e-book, the issue will be covered better

96

Charlie, my first message to you, so wish me luck…

could you comment a bit more on the maintenance phase of weights? i know it’ll be covered some day, i just need a sentense to have the whole picture from now in my mind…

also, would it be too much if i sent you my plan for GPP? it’s based on the dvd -of course- but i just want to be sure as i’ve modified it a bit (e.g., accumulation of new elements week by week); let me know… would a Word attatchment be OK? not sure how to send it as it’s week by week, day by day and copy/paste here will make it looong…

thanks!

Nikoluski

97

Post it on here for everyone to see and learn from.

98

i can do that, no probs; but as i’m new around, i’m not sure how…

i could just copied it here, it’s just a bit long; would it be OK, you think? (word document)

99

Here it is! Hope it’s not too long…

Week 1 (04-10/10/04) –adaptation (intro of Hill, Tempo & Weights work)
Mon/Wed/Fri: warm up 1+2
Hill work: as on DVD
Upper Weights: as on DVD (2-3x10-15reps)
Warm down with flexibility work
Tue/Thu/Sat: warm up 1
Tempo work: 2x(3x100m) (intro)
Ab/Back work: 20sec on/20sec off between Tempo sets
Lower Weights: as on DVD (2-3x10-15reps)
Warm down
Sun Rest
Weekly Volumes: Hill work: 1800m
Tempo work: 1800m

Week 2 (11-17/10/04) –adaptation/accumulation (intro of Med Ball throws)
Mon/Wed/Fri: warm up 1+2
Hill work: as on DVD
Upper Weights: as on DVD (2-3x10-15reps)
Warm down with flexibility work
Tue/Thu/Sat: warm up 1 (+ general Med Ball throws and/or with partner or wall, if…)
Med Ball work: as on DVD (50reps on Tue/Sat and 20reps on Thu)
Tempo work: 3x(100+200+100m)
Ab/Back work: 20sec on/20sec off, or with Med Ball btw Tempo sets
Lower Weights: as on DVD (2-3x10-15reps)
Warm down
Sun Rest
Weekly Volumes: Hill work: 2160m
Tempo work: 3600m
Med Ball work: 120reps

Week 3 (18-24/10/04) –adaptation/accumulation (intro of Hurdle work)
Mon/Wed/Fri: warm up 1+2
Hill work: as on DVD
Hurdle work: 4 hurdles
Upper Weights: as on DVD (2-3x10-15reps)
Warm down with flexibility work
Tue/Thu/Sat: warm up 1 (+ general Med Ball throws and/or with partner or wall, if…)
Med Ball work: as on DVD (50+20+50reps)
Tempo work: 3x(100+200+200+100m)
Ab/Back work: 20sec on/20sec off, or with Med Ball btw Tempo sets
Lower Weights: as on DVD (2-3x10-15reps)
Warm down
Sun Rest
Weekly Volumes: Hill work: 2400m
Tempo work: 5400m
Med Ball work: 120reps

Week 4 (25-31/10/04) –adaptation/intensification (intro of Plyometrics, upwards)
Mon warm up 1+2
Hill work: as on DVD
Hurdle work: 6 hurdles
Upper Weights: as on DVD (2-3x10-15reps)
Warm down with flexibility work
Tue warm up 1 (+ general Med Ball throws and/or with partner or wall, if…)*
Med Ball work: as on DVD (50+20+50reps)
Tempo work: 3x(4x200m)
Ab/Back work: 20sec on/20sec off, or with Med Ball btw Tempo sets
Lower Weights: as on DVD (2-3x10-15reps)
Plyometrics work: Upwards after Back Squats
Warm down
Sun Rest
Weekly Volumes: Hill work: 1920m
Tempo work: 7200m
Med Ball work: 120reps

Week 5 (01-07/11/04) –intensification (intro of Track work x1; reduced reps in weights)
Mon/Fri warm up 1+2
Hill work: as on DVD
Hurdle work: 8 hurdles
Lower Weights: as on DVD (2-3x6-10reps)
Plyometrics work: Upwards after Back Squats
Warm down with flexibility work
Tue/Thu/Sat warm up 1 (+ general Med Ball throws and/or with partner or wall, if…)
Med Ball work: as on DVD (20+50+20)
Tempo work: as on DVD
Ab/Back work: 30sec on/30sec off, or with Med Ball btw Tempo sets
Upper Weights: as on DVD (2-3x6-10reps)
Warm down
Wed warm up 1+2
Hurdle work: 8
Track work: as on DVD
Lower Weights: as on DVD (2-3x6-10reps)
Plyometrics work: Upwards after Back Squats
Warm down with flexibility work
Warm down
Sun Rest
Weekly Volumes: Hill work: 1280m
Tempo work: 6600m
Med Ball work: 90reps
Track work: 650m

Week 6 (08-14/11/04) –intensification (Track work x2)
Mon/Fri warm up 1+2
Hurdle work: 10 hurdles
Track work: as on DVD
Lower Weights: as on DVD (2-3x6-10reps)
Plyometrics work: Upwards after Back Squats
Warm down with flexibility work
Tue/Thu/Sat warm up 1 (+ general Med Ball throws and/or with partner or wall, if…)
Med Ball work: as on DVD (20+50+20reps)
Tempo work: 100+200+200+100m
2x300m
100+200+200+100m
Ab/Back work: 30sec on/30sec off, or with Med Ball btw Tempo sets
Upper Weights: as on DVD (2-3x6-10reps)
Warm down
Wed warm up 1+2
Hill work: as on DVD
Hurdle work: 10
Lower Weights: as on DVD (2-3x6-10reps)
Plyometrics work: Upwards after Back Squats
Warm down with flexibility work
Sun Rest
Weekly Volumes: Hill work: 640m
Tempo work: 5400m
Med Ball work: 90reps
Track work: 1330m

Week 7 (15-21/11/04) –intensification (Track work x3, Intro of Speed Endurance)
Mon/Wed/Fri warm up 1+2
Hurdle work: 10 hurdles
Track work: as on DVD
Upper/Lower Weights: as on DVD (2-3x6-10reps)
Plyometrics work: Upwards after Back Squats
Warm down with flexibility work
Tue/Thu warm up 1 (+ general Med Ball throws and/or with partner or wall, if…)
Med Ball work: as on DVD (16+30+16reps)
Tempo work: 100+100+100m
100+200+100+100m
100+200+100+100m
100+100+100m
Ab/Back work: 30sec on/30sec off, or with Med Ball btw Tempo sets
Warm down
Sat warm up 1 (+ general Med Ball throws and/or with partner or wall, if…)*
Med Ball work: 8x med ball accel (1)
8x med ball accel (2)
total volume: 16reps
Hill work 8x60m on Sat –full rec
Warm down with flexibility work
Sun Rest
Weekly Volumes: Tempo work: 3200m
Med Ball work: 62reps
Track work: 1940m

Hill work: as on DVD; don’t know if the volume shown will be followed –as Charlie says, every day monitoring will dictate each time

Weights: advanced exes with primary as main focus and secondary at much lower intensity, more as a support… I also added (Hyper) Complex –not included in the advanced. Reps are progressively reduced –feel it serves me well in this way- and besides, according to Charlie again (and Bompa), if it’s to do any hypertrophy, do it now (i.e., before MxS)…

Some elements have been introduced in such a way that they save me time, e.g., abs/back work between tempo sets and hurdle work after hills –although I don’t think Charlie objects to any of them… Also, not sure if hurdle work should be done before (as a good warm up) or after the track work so it doesn’t interfere with the main focus of the session (accelerations/speed) and running technique (as it should be before anything else)?

Med Ball: before tempo runs, since they are explosive and they must be before endurance and on tempo days since the CNS stress is still low and can afford these explosive movements

Plyometrics: introduced a bit later initially only after lower weights (e.g., after back squats)

Week 7: is the tempo out until speed endurance is completely transferred to the track?

Any comments? Charlie? Anyone?

Thanks!

100

Nikolouski,
I think your plan looks good. I would do plyos before any weight work though.