400stud, my training post is my third to last post on page 6.
I am starting my own club. Team Shabach. watch out now!!!
A while back i could of sworn HSI was “High Speed International”
whcih makes perfect sense because there are memeber from various countries.
What would you guys think of a club called “QUIKAZHELL”
OR “QAH”.
Originally posted by Richard Hand
[b]aj, the 300 session run as we do it seems to develop more lactate accumulation since the 500/600 sessions needs more rest. But I suppose they are quite similar regarding the stress on the energy systems.dcw23, for resistance training we use circuits using either body weight or high rep weights for phase 1 (GPP) and then drop the weights down to reps of 10 or 8 for phase 2 and then down to 5 after that for max strength. However, I take your point that it would be useful to use max strength in phase 2 before CNS demanding track work begins. I am wondering whether I should start an AA phase half way through GPP and then split phase 2 between AA and max strength carrying max strength part way into phase 3 where track becomes more CNS demanding. [/b]
Richard -
This one?
400stud, this one:
Here are the details of our winter training. We are 100/200 and 400 runners.
GPP lasts about 4 weeks and consists of 3x2 minute grass runs twice/wk and hills once/week both sessions performed near maximal effort per run, plus drills and circuits mixed in and done seperate.
Then we begin track intervals which last about 5-6 weeks and are done as follows:
Monday: 6x300 with 3 minutes rest between runs. Each run performed in no faster than 40-42 seconds for the first session with improvements made each week thereafter. Speed depends on the individual…we have 33-35 second pbs.
Tuesday: weights
Wednesday: 500, 200, 400, 300 with around 10 minutes between runs. The runs are done in best times possible apart from 90-95% 200.
Thursday: weights
Friday: rest
Saturday: Speed work, or 10x90 at 90% with 15 seconds rest between runs, or hills depending on the athlete. (I like to do speed work and then sundays weights here instead, and am thinking of putting a tempo session on friday.)
Sunday: weights
In the next phase we concentrate on speed and speed endurance with the odd special endurance session. Speed and speed endurance run at atleast 95% with full rest. Special endurance run in atleast 95% with 20-30 minutes rest.eg. 3x300 or 250, 200, 150.
Here is what I was going to do for my GPP.
Weeks 1-4:
Monday - Acc. Dev./Weights (Testing on Week 4)
Tuesday - Ext. Tempo
Wednesday - Int. Tempo/Weights
Thursday - Ext. Tempo
Friday - Triples circuits/Weights (Testing on Week 4/ hills on week 3)
Saturday - Int. Tempo
Weeks 5-8 (Ext. Tempo now every Sat. as well)
Monday - Acc. Dev./Weights (Test on Wk. 8)
Wednesday - “Gut Work”/Weights (Int. Tempo on Wk. 8)
Friday - Some sort of resisted running (hills/sand runs) (test on wk. 8)
Tues./Thurs./Sat. - Ext. Tempo
Now here are my comments on your program:
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I believe there should be track work done all year round. But, I have read that some people like NOT doing track work at first and getting conditioning and strength done in and out of the weightroom and everywhere else, but the track. I love the track so I like doing track workouts all year long.
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I like the overall look of the program, but I do disagree with having two days of no running and just weights. Again, I like running and can’t really stand to sit (sounds weird, huh?). I thinkg maybe throwing in tempo runs (extensive) and throwing weights on Mon., Wed., Sat. rather than what you have would be better, but again it’s my opinion.
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The complete rest day is not even in my vocabulary for any day that does not begin with Sunday. I like going 6 days straight and resting Sunday. There are, however, personal reasons behind that as well.
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I was wondering if Monday and Wednesday were Intensive Tempo days or what exactly. I don’t know the talent you have to work with so when you put down times I don’t know how those compare relative to their PBs.
Overall, I like your program. I can see how that would work. To me, the way a program is setup is strictly based on the needs of athletes. You can’t throw a kid who has no speed into speed endurance workouts right away (obviously), right? You can’t transition into one type of workout or focus if goals set for the previous phase were not achieved, correct?
I am much different than a lot of people on here in the sense that I train alone. So, I am allowed to structure my workouts a little differently because I am training myself and only need to address my needs, not anyone else’s. With you, being a coach, you have to generalize most things to make sure everyone is basically on the same page, come competiton season. This thought process is largely a reason why I am training alone rather than training with my school’s team.
I know everyone has to have some kind of similarities in their programs, but everyone’s is also different based on their situations.
But, Richard, I like what you have there. It is effective and generalized and gets the job done. I would like to see how your athletes progress from year to year with a GPP setup like you have.
By the way, do you have any comments on my setup? I had a discussion about it, kind of, it died, in the Planning and Periodization forum under the thread name GPP Setup. Would you like to comment?
Thanks 400stud. You might find my comments to your post a bit mixed up.
All the sessions are intensive tempo since my group does not do extensive tempo. I am going to try and use extensive tempo on recovery days from now on and maybe swap weights around. What weights do you use after the intensive tempo and how are they effected after such a hard session? I am also wondering if weights could be used on the extensive tempo days. These days would then not be for recovery but this may not be needed if the following day is intensive tempo. My group has never used weights after hard or fast track sessions, partly because of time.
I don’t mind leaving track for a short time if I have good grass, but I do think that speed should not be left more than 2-3 weeks and so track would be needed here. I am going to make sure of using 1 speed session a week starting in GPP or use short speed sessions before the intensive tempo or spec endurance.
Your intensive tempo starts at the beginning of GPP. Is it not better to use longer ext tempo for 3-4 weeks and then hit the int tempo? I do like the look of your programme though and I will have a look at the GPPsetup thread.
BTW I am not a coach
Cheers.
Originally posted by Richard Hand
[b]Thanks 400stud. You might find my comments to your post a bit mixed up.All the sessions are intensive tempo since my group does not do extensive tempo. I am going to try and use extensive tempo on recovery days from now on and maybe swap weights around. What weights do you use after the intensive tempo and how are they effected after such a hard session? I am also wondering if weights could be used on the extensive tempo days. These days would then not be for recovery but this may not be needed if the following day is intensive tempo. My group has never used weights after hard or fast track sessions, partly because of time.
I don’t mind leaving track for a short time if I have good grass, but I do think that speed should not be left more than 2-3 weeks and so track would be needed here. I am going to make sure of using 1 speed session a week starting in GPP or use short speed sessions before the intensive tempo or spec endurance.
Your intensive tempo starts at the beginning of GPP. Is it not better to use longer ext tempo for 3-4 weeks and then hit the int tempo? I do like the look of your programme though and I will have a look at the GPPsetup thread.
BTW I am not a coach
Cheers. [/b]
Sorry, I thought you were a coach.
I use short rep intensive tempo and long rep extensive tempo for one reason…strength endurance. The extensive tempo helps develop the body in the early stages and get it prepared for longer workouts later by assisting in shortening rest periods for harder workouts. Int. Tempo is my base for speed endurance and special endurance. Because it is longer reps at higher pace, it sets up the base quite nicely. Because, I can slowly get away from Int. Tempo to speed endurance workouts and then by the time the competitive season starts I will be ready for special endurance runs and harder speed endurance sessions. The int. tempo, after GPP, may be used during unloading weeks.
The weight program I use, which is the one used by Allyson Felix, only involves 4 exercises. I will not disclose the program, but it is a quick, effective workout that gets to the point in a short time. The program only lasts about 30-40 min. if that long. Weights can be used after Int. Tempo because the workout does stress the CNS system and weights should only be used on days that stress the CNS. I don’t know what you are doing in regards to ext. tempo, but I wouldn’t recommend doing weights after those workouts. Simply becuase if you are using Ext. Tempo for recovery purposes, than weights will contradict the whole purpose for the workout. Tempo days are recovery days and should be treated like that, not as true workouts, because they are not. My explanation is on the “Tempo Opinions” thread somewhere here.
I don’t know about using speed before int. tempo. Those are two totally different workouts with different purposes and using both on the same day might not be so good. Maybe before a grass session, but probably not before a spec. endurance session, again for the same reasons as int. tempo.
That’s all I have to say for now. Questions?
I am questioning whether tempo in GPP is vital to be run with highest quality. As long as lactic accumulates well, this would be enough to condition for spec end.
However, if weights and extensive tempo on the same day caused a poor quality int tempo session the day after, I would probably just do weights and try and fit int. tempo in when I could. I just don’t think I could do weights after an intensive tempo session.
If I was to use a shortened speed session before intensive tempo I would only perform upto 5 runs eg. 30s, flying 30s, or 50s. I am sure this would not effect the quality of the tempo. I wouldn’t do weights the day before such a session though.
Agree that some speed work before intensive tempo is just fine. HSI have done it before (ex. 5x 60m, 3x300m@85%).