Due to illness and nagging minor injuries I am thinking about scrapping indoors this year. I’ll still run a 50 or a 60meter at the Masters Champs but otherwise I might hold off competing again till the summer.
If I do go to a GPP what do you think of the following? Also how long should the GPP be?
My current 100 meter speed is in the ~11.70 FAT range.
6 feet tall ~195 pounds
GPP
Day 1 - intervals/weights/core
Day 2 - Pool
Day 3 - Rest
Day 4 - Accels/weights/core
Day 5 - Circuit (Triples)
Day 6 - Rest
Day 7 - Rest
GPP (6 weeks)
Day 1 - Intervals/weights/core
warmup
3 x 300 with 10 minutes rest @85-90% (Relaxed yet fast) Adding a rep every week to a max of 5 reps
3 x jump squats
3 x standing shoulder press
3 x chins
3 x hanging leg raise
3 x weighted incline situp
2 x sidebends
cooldown
Day 2 - Pool
10 x 45 seconds sprinting in the deep end. (45-60 seconds rest between reps) Adding 2 reps a week till 18 reps total (2x9)
cooldown
Day 3 - Rest
Day 4 - accel work short speed
2 x 3 x 30 with 5 minutes rest standing start in spikes (Adding a rep a week till 2 x 5 x 30)
3 sets hangcleans
3 sets stepups to high box
3 sets bench press
2 sets seated cable row
3 sets hanging leg raise
cooldown
Day 5 - Circuit (Triples) lactic/strength endurance work
3 x (burpees, situps, pushups)
3 x (dips, floppy fish, squat jumps)
After 2nd week add the following:
3 x (lungewalk, alt knee situps, floppy fish)
cooldown
Day 6 - Rest
Day 7 - Rest
I haven’t been able to train in over 2 weeks and I am still not near 100%. (Haven’t done a thing for two weeks)
Thanks for your advice, things were going really well until I came down with this infection/flu.
I had the same problem in late December. I was in the 3rd week of my MxStrength cycle and got a terrible cold (or something.) So I ended up with a week of lying in bed , then a week of easing back into it and then another week of medium intensity. Then I had to finish the cycle because competitions were starting! I’m just now starting to feel sharp again. However, I decided not to scrap indoor season because I like running the 60 too much and because I figured that there is nothing like competition to bring out the best.
I would recommend that you rest and get healthy, then go ahead with your indoor competitions. You’ve worked too hard to forgo the whole season. Work on your competition warm ups, running relaxed and high-quality/high speed runs. It will pay dividends for the coming outdoor season.
Thanks for the support and suggestions. I go back to the doctor on wednesday for a re-eval so hopefully I’ll be cleared to train again. I haven’t been sick like this in a long time. I have already missed two meets and for the first one (Just before I got sick) I felt really sharp and explosive.
Hopefully it wont take too much to get back in the swing of things.
I’ll start off gradually and see how things progress.
I agree with xlr8, don’t scrap the season, you’ve worked too hard to be where you are. I’ve also been through something similar the last few months, I’ve been through a nightmare of psoas pain with the damn thing spasmed and painful for ages, but I’ve kept compromising and I think I’m finally turning the corner. I think one can always compromise (reduce volume of take a day off when needed that you wouldn’t have done before) and continue if one is careful. The season here finally starts in one month and I feel I’m reasonably on target for what I’ve been through. I think the main factor is what importance you give indoors, if the outdoors season is more important and you can live with not competing, you’ll certainly be more prepared for the outdoor season if you go into a GPP now (heck it might be better in your case to because I remember you realizing you’re missing a lot of base work).
I’ll continue to run/race but I’ll watch the training very closely.
I was going to run this Sunday but I dont want to miss the Superbowl! I need to get more details on the meet and see if I can run it and get back in time for the game
I think I am going to concentrate on a lot of core work and just get everything firing again. I don’t feel I have lost a lot of strength in my legs but my upper body and core feel pretty weak compared to 3 weeks ago.
thanks again guys I was about ready to throw in the towel
Just got back from the doc about an hour ago. My infection has cleared up, I take my last pill tonight and I have been cleared to start training again.
Woohoo!!
Going to start off slowly and see how things progress
Good to hear! Just remember, taking it easy at first is critical. You will feel like you can just jump back in but that will likely get you injured. Stick with less than you planned and you’ll be back before you know it.
Just to give you something to aim for Chris, the boys 13 years world record for 50m is 6.19
This was run by Randy Brookes. Anyone know if he went on with it?
Just to give you something to aim for Chris, the boys 13 years world record for 50m is 6.19
This was run by Randy Brookes. Anyone know if he went on with it?
Sounds like your ready to roll (no pun intended!). Starting off slowly sounds like a smart idea (especially since you are doing this for fun. Your health is way more important than performance). What is the injury you are recovering from? If you do decide to skip indoors, most people start GPP for outdoors in the begining of March to mid or Late April. If you can, or want to, try to run some relays just to get you back into the swing of racing before you actually run an individual event.
