Charlie,
Two questions:
1.What do you think of the following as tempo for a 16-year-old sprinter/javelin thrower (in gpp):
2x3-5x200m@60%/3min/6min ?
2.Is there any use for longer intervals, e.g. 6x2min with 2min of walking in between?
thanks for you reply! how do you justify the plyos before weights?
Hi!
i tried to reply to your message, but you private-messages box was full and i couldn’t; either empty it, or send me your e-mail to reply to you…
cheers!
Your muscles are exhausted after weights so there is no point doing any explosive work in that condition.
Could somebody comment on my tempo question above? My thoughts are that the distances are too long for the case. By the way she started tempo a bit over a month ago (mainly 100’s), although she did some running A’s in knee deep snow last winter as a replacement (we didn’t have a long enoungh indoor track back then).
tempo looks good, but variation of distances also helps so ur not repeating all the time, varies stimulus and makes it more interesting. long intervals are good but tempo work is more specific to sprint events.
Nicely done!
The wieghts before plyos are OK but I would not do them with athletes new to this type of power training. Maybe with an athlete with a good training age. You fry your CNS doing wieghts before plyos. I used to train this way too and I acutally saw nice results for my first few races and then my my performance started to go down (way down). I changed this by putting more focus on the track and using the wieghts as a supplement.
my 2 cents…
thanks for your comments; i’ve tried this before and i know what you mean by stressing your CNS; however, i’ll do very few of them -just as some power work and only after the squats, i.e., a few jumps upwards
hope it’s not too heavy and if i see it’s getting too much, i could always change things -a good lesson from my previous coach, who didn’t…
as for the rest… well, remains to be seen… till now no probs…
thanks again!
Hi Charlie,
With the first 7 weeks of the GPP you talked about introducing the the Acceleration runs. Please what intensity is this e.g 20,20,20 is it falt out when you hit the fast 20 bit.
Also Can you start the special indurance in Oct e.g 300’s in 35-36 and how long would you maintain that for considering you are not running indoors untill Feb/ March.
Charlie / Anyone?..
The speed change drills are fast but relaxed. the SE can start in late Oct or early Nov, depending on when you start the GPP and how long a GPP you need. The Phase One SPP can run 12 to 14 weeks and depends on the event and the meets you have available. Since the indoors is usually over by mid-March at the very latest, you usually start competing in Jan.
Can you actually race (relays etc…) during SPP?
Charlie,
you said all these details about SPP and the rest with be available in your new DVD? just to save you from any questions… and any news as to when this might come out? i know you re currently working on it…
thanks!
Yes, provided you carefully select events and competition levels that suit your degree of preparation.
The first thing to come out will be the new manual which will cover this topic extensively, showing the method of designing and samples of programs of both Short-to-Long and Long-to-Short .
Withe the SE starting that early is there not going to be an element of Burn Out by the time the athlete get to about end of Jan ( 3months) e.g what SE would you do for a 60 runner indoors and if so would the runs get quicker through Dec and Jan, Feb… so say 300 in 36, then 35, 33…
ok, that’s good enough for me!
thanks!
What you are describing is a long-to-short plan, which can be done dependig on level and facilities available for indoors. we used mainly a short-to-long plans, using 60s, gradually increasing the intensity and recovery times. You’ll see plans for both in the manual shortly.
the new manual…can we count on it for a x-mas gift???
What about an ends to middle approach? Who would this be applicable for and how would a gpp be set up with it?
(short answer is fine)
The long-to-short is just that as you accel over shorter distances and maintain. you’ll see in the manual (B4 X-mas!)
so charlie the more advanced the athlete, the more early they can start doing their special endurance runs?? cause the way i see it is there’s no point in doing it until u have proper speed developed first, as for advanced runners there hardly is any development in speed its more technique and strength related.