Gpp

i agree in terms of strength perhaps, but is it possible for a top-level sprinter to reach such standards without having near perfect technique first? that’s what you should be striving for in the first place… i suppose and from what i’ve seen in CF’s books, the main progress comes from higher, or high and longer-maintained speeds
comments please?

Charlie,
that’s fine with the 60s, but if you re aiming for 200s indoors, up to what kind of distances you have to reach/practice in the SPP?
i know these will be in my Xmas gift/manual! i just need to have some idea for planning these in my mind…
thanks!

All depends on recovery times between runs. Sets of 4 x 60m with short recovery between reps becomes primarily lactic anaerobic work.

Would making these runs more lactic anaerobic have a negative effect on the overall gains in speed during this phase.

Not so fast!
Yes, the advanced athlete starts SE earlier in training- though that training may start later than that of beginners because of a much longer competition season. While Special Endurance or Speed work may start earlier in the training program, for 100m runners, speed work begins to predominate over speed end.
For the very top 100m men, deceleration is only 0 to 3% over the final section of the race and thus the only avenue left to better performance is greater top speed. Additionally the shorter race time and improved efficiency mean that the lactic section of the race gets smaller.
Part of greater top speed will be greater strength and perfect technique as you say.
this will be clearly and graphically illustrated in the new material to be released shortly.

All componants become more intense as time goes by, so it is the ratio between Speed and Speed End that must be adjusted. I cover this extensively in the new material.

Thanks, Dude…Sir

yes, i understand that, but what if you can train outdoors for indoor competition -since there is no indoor track just for training? in this case, what should the distances be for 200 racing in the SPP?
unless you save this kind of stuff for the manual, no probs…

For a team sports athlete i.e. basketball or hockey what would you do to adapt the GPP to them?

You can do this as well - it’s covered in the new material.

This will also be covered in the new material and has been covered in part in the archives. Basketball and Hockey require great power as well as aerobic fitness BUT have NO Special Endurance requirement. (contrary to popular belief)

ok, no probs, i’ll wait for your full report!
about hurdle work in the GPP; i’ve watched the dvd, but i’m not sure if it says if it’s better done on hill, or tempo days; could you clarify this?
also you replied to someone that you should do this kind of work after your workout; why is this? just to be rested for the workout and not interfere with speed, technique, etc? i though it might be good to do them before as a good warm-up for your flexors (e.g., before a hill session)…
thanks!

As hurdle step-overs are low intensity, they can go in the program where you have the most time and where you feel it will work best. BUT they are tiring and should go last in the session.

Coach Francis,

You have mentioned that some of the above things will be covered in the new material. When is this new material due out and what will it be exactly (SPP DVD, New Training Manual, etc…)?

just to save CF from some answers; before Xmas the manual will come out and later on the dvd; both about SPP

and my last question for a while -it’s just some things i wanted to ask and now is my chance… :slight_smile:
what would you suggest about stretching after free weights? do it, or not and what kind of stretching? i’ve heard it’s not good to do passive stretching especially after max strength weights, but i’d better have your opinion about this!
thanks once more!

I´m working my flexibility, so, those hurdle steps ( related on GPP DVD ) they could be good in this case ?

Yes. Hip flexibility is extremely important

Attn CF:

In terms of training outdoors what’s the lowest the outside temperature can get before you start moving indoors (I know this is kind of a grey area but would like some guidelines). Also, can you train outdoors for longer if you have UnderArmour gear? The athletes that I train with that wear these when they lift weights often complain that it gets to hot for them during the session and ask for the heat in the facility to be lowered.

For those of you who don’t know what UnderArmour gear is, it is a tight fitting material in the form of a shirt/pant and its like spandex except better. They primarily use this in the NFL to keep warm during colder days. :eek:

Why would you use that stuff in the gym?