Henry impressive stuff. I have a question, what is BP+Clap 2reps.
Is there any way you could post total amount of speed work per session and how you structure your weeks.
Thanks.
I think he means Bench Press plus an added plyo/clap push up for 2 reps. That right, Henry?
Yep that’s it.
I will post the volumes up, I don’t current have them in front of me. As for weekly structure High days: Mon Wed Fri and lows: Tue Thu Sat. Highs consist of sprints and weights/plyos. Lows Tempo, Ab work, occasional boxing.
Monday
From blocks
2x20
3x40
2x60
Felt fairly good was nice and sore. Also had some issues from tight left glute causing hip to flair and making my groin work too hard so I was a little sore in there. Just adjusting into the program but all is good.
Wednesday
Track session
2x30
2x100
1x150
weights:
Close Grip Snatch 3,2,2
GHG 2x5
Hurdles 3x6H
16th November Friday OFF
hey Henry when you say you do tempo on a low day, could that include intensive tempo for you or is that more of a GPP thing?
what about for 400m runners?
Competed in a state wide relay competition over the weekend. It was a good comp and a bit of fun. I ran for Sydney Pacific in the 4x100, 4x200 and 200m in the medley.
Men 4x100 Metre Relay Open
Team Finals
================================================================
Finals
1 BANKSTOWN SPORTS SENIOR ATHLET ‘A’ 40.97
2 SYDNEY PACIFIC ATHLETICS CLUB ‘A’ 41.87
3 UNIVERSITY OF NEW SOUTH WALES ‘A’ 42.00
4 WESTFIELDS ATHLETICS CLUB INC. ‘A’ 42.09
5 SUTHERLAND DISTRICT ATHLETICS ‘A’ 42.64
6 SOUTH COAST ‘A’ 43.13
7 U.T.S. NORTHERN SUBURBS ATHLET ‘A’ 43.39
8 U.T.S. NORTHERN SUBURBS ATHLET ‘B’ 45.47
– BANKSTOWN SPORTS SENIOR ATHLET ‘B’ DNF
Men 4x200 Metre Relay Open
Team Finals
================================================================
Finals
1 SYDNEY PACIFIC ATHLETICS CLUB ‘A’ 1:27.33
2 WESTFIELDS ATHLETICS CLUB INC. ‘A’ 1:28.80
3 BANKSTOWN SPORTS SENIOR ATHLET ‘B’ 1:29.00
4 U.T.S. NORTHERN SUBURBS ATHLET ‘A’ 1:30.82
5 ST. GEORGE DISTRICT ATHLETIC C ‘A’ 1:31.28
6 SYDNEY PACIFIC ATHLETICS CLUB ‘B’ 1:31.88
7 ASICS WESTS TRACK & FIELD CLUB ‘A’ 1:32.39
– UNIVERSITY OF NEW SOUTH WALES ‘A’ DNF
– SUTHERLAND DISTRICT ATHLETICS ‘A’ DNF
Men 1600 Sprint Medley (8,4,2,2) Open
Team Finals
================================================================
1 U.T.S. NORTHERN SUBURBS ATHLET ‘A’ 3:28.89
2 CENTRAL COAST REGION ‘A’ 3:30.12
3 SYDNEY PACIFIC ATHLETICS CLUB ‘A’ 3:32.02
4 BANKSTOWN SPORTS SENIOR ATHLET ‘A’ 3:32.14
5 UNIVERSITY OF NEW SOUTH WALES ‘A’ 3:38.97
6 ST. GEORGE DISTRICT ATHLETIC C ‘A’ 3:44.42
7 ATHLETICS WOLLONGONG INC. ‘A’ 3:47.42
8 ASICS WESTS TRACK & FIELD CLUB ‘A’ 3:48.47
9 SUTHERLAND DISTRICT ATHLETICS ‘A’ 3:50.14
10 BLUE MOUNTAINS ATHLETICS ‘A’ 3:59.46
11 GIRRAWEEN ATHLETICS CLUB ‘A’ 4:38.00
Mate I just do good old tempo example of a standard session Volume of 2100m. I’d go up to 3k with a 400 man with longer segments.
100+100+100
100+200+100+100
100+200+100+100
100+200+100+100
100+100+100
Are these all out?
Yes all runs over this 12week program are 100%.
You asked about volumes over this program. I can give you weeks 1-6 at the moment
1=830
2=1030
3=1150
4=1610
5=1680
6=1760
It is a fairly full on program. The first time I ran it couldn’t handle doing weights with it.
do you mean teh full 12 week program outlined by charlie francis short to long program? If so i can believe you when you say you cant handle weights with it, cause i think i overtrained from doing the same thing.
I have some Catching up to do.
The Monday after the above meet I had a light day did a small medball and plyos session with a bit of tempo.
Wednesday November 21st
Track session
2x40
2x100
1x150
Weights
Snatch Close Grip
GHG
Hurdle Jumps
DB Bench on SB
Core Wood choopers
Back machine
Friday November 23rd
Track
2x50
1x80
1x100
1x120
Weights
Squat=>Depth jumpx2
Bench=>Pushclap
DB Pullback=> smith PB
dr.sprint Here are the weekly volumes over the 12 weeks.
1:830
2:1030
3:1150
4:1610
5:1680
6:1760
7:1680
8:1500
9:1610
10:1030
11:1200
12:1030
Total Volume :16110
Weekly Structure is 3 high 3 low. Track morning, Weights after on highs. Tempo, Core, rehab on the lows.
I haven’t actually seen that program but I would think it’s similar, this program follows much of Charlie’s principles.
Ok so here was week 4.
Monday
Track:
3x40
3x50
4x60
Wednesday
Track:
2x40
2x100
2x150
Friday:
Track:
2x50
1x80
2x100
2x120
Henry,
Thanks for your information. Good luck with the season.
Week 5
Monday
Track: All flying starts
2x20
2x40
5x60
1x80
Wednesday
Track
2x30
2x150
1x200
Friday
OFF SICK ( I hate being Sick)
Week 6
I finally got a coach to my sessions this week. I haven’t had any coaching for a while he has been busy with a new baby and we had no track cause they were resurfacing it, I’ve been doing a fair bit of driving to get to a track. Anyways we have a brand new track now and it’s great and I can have coach at every session.
Monday
Track
2x20
2x40
5x60
2x80 Not done
Wednesday
2x30
1x180
1x200
1x160
Friday
Track
2x50 Both done in 5.4sec
1x80
4x100 last two 5m roll in 9.6, 9.7
I’m very happy with training progress and very tired which I expected being in the highest volume week. Next week only drop 100m and is still a killer should be good.
Week7
Monday
Track:
2x20
2x40
5x60
1x80
Not my best session very tight through the upper body.
Wednesday
Track: 5m rolling start
2x30
2x150 = 1st 15.3 2nd 14.8
1x200 = 21.08
Very happy, very tired all times are hand. Can’t wait to unload.
Week 7
Friday
2x50
1x80
2x100 = 1st 8.3
2x120
At the end of what I can handle. These sessions haven’t been changed since last year and I’m going faster and I know I and cause I’m tired all the damn time.