how to apply CFTS to non-elite athletes

The Forums Fundamentals
1

I just got CFTS and I’ve trying incoroporate the CFTS into my training, but i notice that alot of samples used in the book include charlie’s elite athletes AND the assumption that i have access to all these fancy recovery things like daily massages, EMS and whatever… which i don’t. Now this leaves me really lost on how to develope a routine based on his princples FOR ME, and not for an elite sprinter that doesn’t have to work or go to school.

Can anyone give me advice?

2

the basics are
day 1 - hard
day 2 - easy
day 3 - hard
day 4 - easy
ect ect

weights on hard days
med balls as easy sessions and hard sessions used
drills and warm ups are the same

volume will be overall lower

3

I would suggest only two high CNS days, using the assumption that the elite athlete has other stresses (such as work)

4

I Agree with 2 HI days. I don’t know your level.
BUt as you say that recovery is an issue, just take some extra rest or an extra tempo day.

You’ll get stronger/more fit in time and than you take up the volume of the high days.
Or you might even go to 3 HI days, I fyou can recover fast enough due to better fitness.

Just don’t do to much.
It’s still better to undertrain than overtrain.

5

would it be ok to do 2 sprint days with weights and one weights day/week or would that be too much. (with tempo ofcourse)

6

What level and experience? What volumes in the weight room and the track? Not enough info to answer.

7

thats possible, but you could combine a tempo workout with a medball/circuit workout for generals strength.

Thats way you have an extra relative weight session with little risk of injury.

8

I read your soccer thread.

If you’re training for soccer I wouldn’t do sprints at all.

I played soccer every day, and for a team on the weekend, being from the UK! I never ran more than 50m at one time during a game.

You don’t need any technical skills for the short sprint bursts you’ll encounter, just pure power. I’m assuming you’ll play 1 full game a week, there’s enough sprint training in 90 minutes.

GPP, vancouver series, CFTS… get the whole lot. You can draw a lot from Charlie’s material which will benefit you.

If you need any help in specific areas, don’t hesitate to PM me and I’ll help you.