after 2 month GPP and 2 SPP now I want to taper.
I did 2100 m for 4 week/ 1800/2 week.
1500/1 week.
now i want taper for 3-4 week.
i think i can do 1200/week:
day 1: 400 m (3x30 - 3 x 40 - 3 x 60)
day 2: 2 x 30 2 x 40 4 x 60
day 3: 4 x 40 - 3 x 80.
Weight: 3x3 squat/power clean/bench/ dip
tempo: 1200-1500-1000 (before I did 1500-1800-2200).
my diet must change? or i must stay on the same kcal?
is do correct? or i must change anything?
That’s probably still way too much for your performance level. What about cutting it to 2 days of 300-400m a session (so only 600-800m a week)? Judging from the volumes you’ve had with no therapy and the resultant minimal improvement, I think you’d be best off taking some significant rest time, but that’s just my opinion.
I think your opinion is better than my one because you have experience, I don’t.
so I can do 2 high intensity, 3 tempo, 2 rest day.
I put weight in the same day?
http://www.charliefrancis.com/community/showthread.php?t=15472
This is one of the best videos available.
how long I must taper approximatively?
2-3 week is sufficient?
weight? is correct do 2 day/week weight? 3x3 for example?
the diet? must be changed?
Charlie has a 10 day taper. I am not familiar with it, but I know you can get it on DVD. I would personally reduce the calorific intake, but then I am quite obsessive in terms of diet and my weight, so if I’m expending less calories I’d be conscious I’d be taking on excess calories unless I cut back. Dave Lease used to cut the weights down significiantly in intensity. Linford used to chop them all together.