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
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.
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
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.
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
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.
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.