what have you been doing for the squats?
what do you mean?
Thursday August 27
23’ Treadmill Walk
Weights
DB Military Press 3x6
Density Chin Ups 4x7
abs- 200 reps
Friday August 28
Grass
2x20m
Pavement
6x30m TEST
6x Running VJ
Weights
Clean 2x3x75%
Squat 2x3
abs- 200 reps
This 30m test wasn’t exactly 30m but its pretty close but i have done it before and video timed so I wasn’t really looking at the times but rather the improvement. The most recent time i had was almost exactly a year ago. Based on these videos i was .25 seconds faster than my old self. So this GPP has been very successful. I wish i did a video timed 30m at the beginning of this GPP for a better comparison but i didn’t so this is what i had to work with. I believe that almost all if not more of the .25 second improvement was from these past 10 weeks, since for the 6ish months before i was on a tempo program and i can almost guarantee my acceleration did not get better, it probably got worse. So right now I’m very happy with the improvement. I was bored so I used Kinovea (free video software which I would recommend) and synchronized the videos and by the end of the 30m I was about 2m ahead which was nice to see, so I am very excited for this upcoming season.
Also for anyone that is wondering my running Vertical is about 30" I think
Saturday August 29
“The Circuit” 2x
Weights
Weight Circuit 2x10
abs- 300reps
Sunday August 30
Off
SPP
Week 1
Monday August 31
Grass
4x20m
4x20m 3pt
2x3x40m EFE
5 Bounds 2x3
Weights
Clean Pull 4x2
Clean 5x1
Squat 6X3
RDL 2x8
MB Throws
5x BLFT
5x OHB
abs- 200 reps
You need to decrease that squat vol, you are in spp now. Remember you can’t take Mike strength training volume and try to apply it to CF sprint program.
Thanks for the advice.
I am only lifting 2 times a week vs the 3 i was in GPP so i thought i could up the volume since the weekly total would be less but this work out took so long to complete that I will gladly reduce the volume and was actually going to do that after i realized that i don’t have enough time to do this everyday.
What do you mean Mike Strength Training Volume?
And what would you recommend? something closer to 4x3 or 3x3ish?
Mike Young and DP normally back squat once a week and each session normally ave 5-6 sets of squat. Also Mike Young sprint vol is much lower then CF… I would stick to something like.
Squat Twice per week.
5, 5, 5
5, 4, 4
4, 4, 3
3x5 Sub Max
4, 4, 3
4, 3, 3
3x3
Tuesday September 1
Tempo
300+
400+
300
- = 10 Push Ups + 20 Crunches + 1.5’ Rest
Weights
Bench Press 4x4
Shoulder Press 2x8
Pull Up 2x8
abs- 300 reps
Wednesday September 2
Tempo
110+110+110+110++
110+110+110+110
abs- 200 reps
I now have easy access to a track so today I got to do my tempo on a football field and running on grass feels sooooooo much nicer than the tempo I’ve been doing on a treadmill. Tomorrow is my first time this training season running on a track so I am excited to see how i feel moving on the track since i know I am much faster than last time I ran on one. Also I now have a training partner who is about the same ability as me so that’ll help and make training less lonesome.
Thursday September 3
Track
2x20m
3x[4x60m (15+m)] R: 1.5/7
Running A’s 3x30m
Weights
Clean Pull 4x2
Clean 4x1
Squat 3x5
RDL 2x8
abs- 200 reps
I found out i have access to starting blocks. what are peoples thoughts on incorporating them vs. just using 3pt starts (too you think its too early or it always good to start out of blocks if you can)? thanks for the help as im not sure at all about the normal protocol for this
You can start block work, I wouldn’t be doing pc and cp in the same session in SPP…
Friday September 1
Tempo
110+110+110++
110+220+110++
110+110+110
Weights
Pull Up 2x10
Shoulder PRess 2x8
DB Incline Press 3x8
Dips 2x8
abs- 300 reps
Is there a reason for this belief about not using both the pc and cp. Im just wondering cause i have found all your advice useful and informative but for this scenario i like using both exercises, i keep the overall volume low and i think using the cp before the pc acts as a nice warm up and its a good exercise too.
As Charlie said before when speed intensity increases something must give.
true, i like keeping them both in so ill drop intensity or volume of them…thanks for the advice once again.
Saturday September 5
Ultimate Frisbee
Push Up 3x20
abs- 300 reps
Sunday September 6
Off
Week 2
Monday September 7
Track
4x25m
4x25m Blocks
2x60m EFE
2x60m FEF
Weights
Clean Pull 3x2
Clean 3x1
Squat 5,4,4
RDL 2x8
abs- 200 reps
Today was my first pure speed session on the track this season and I felt very good on everything except the block starts, which is expected since i hadn’t used them in awhile and don’t know my settings. But overall it was a very good session.
Also played some Ultimate Frisbee later, hopefully it doesn’t come back and haunt me.