Incorporating Plyos...

Expert Discussion Advanced Sprint Training
1

For those who care here is my “general” plan for this year as of now…

I would like to follow Charlies guidelines that he has in the Forum Review book but i have a few questions. Right now i am in the 3 rd week of Gpp. i would like to start incorpating plyos this week. Would doing my plyos Monday Wed. Friday be good even though the only day i am doing real speed (accel)work is monday? Or i might even just do them on Monday and Friday. What would be better? Also I seen in the manual it has plyos listed last after the actual workout. Should plyos always be done last? How about if i did the plyos on an intensive tempo or split run day. Should they still be done last. I need some plyo info!!! thanx guys!

General Prep Phase (4 weeks) Sept 1st-Oct.3rd

2 weeks
Monday - Int. Tempo
Tuesday-Ext. Tempo/Hurdle Mobility/Med balls
Wednesday-Ext. Tempo in Pool
Thursday-Hills
Friday-Ext. Tempo

2 weeks
Monday-Accel Development (reaction drills/Accel.drills 20 meters)
Tuesday-Extensive Tempo/Hurdle Mobility
Wednesday-Intensive Tempo
Thurday-Strength Endurance (ex. marching A’s 150 meters x 3)/Ext. Tempo (pool if needed)
Friday-Hills

Special Prep Phase (8 weeks) Oct. 6th-Dec.2nd

4 weeks
Monday - Acc. Dev. Up to 30-40 meters
Tuesday-Ext. Tempo/Hurdle Mobilty/Med Balls
Wednesday-Split Runs
Thurs-Ext. Tempo (Pool if needed)
Friday-Hills

4 weeks
Monday-Acc. Dev. Plus Speed Dev. (up to 80 meters)
Tuesday-Extensive Tempo/Hurdle Mobility/Med Balls
Wednesday-Special Endurance 2 (Reps. 300-600)
Thursday-Extensive Tempo (Pool if needed)
Friday-Hills

Precompetition Phase (6-8 weeks)

Monday-Speed Endurance/Special Endurance 1
Tuesday-Extensive Tempo/Hurdle Mobility
Wednesday-Accel. Development/Max Velocity
Thursday-Extensive Tempo
Friday-Special Endurance 2 (300-600 meter reps.) (1200 meters max volume)
Saturday-………. If competing then Special Endurance 2 (Friday will be dropped)

Note: If not fully recovered Wednesday can be taken as complete rest or tempo in the pool and everything moves down 1 day

Competition Phase

Monday-Speed Endurance/Special Endurance 1&or2
Tuesday-Extensive Tempo/Hurdle Mobility
Wednesday-Accel. Development/Max Velocity
Thursday-Warmup/Starts/Premeet
Friday-Travel/Rest
Saturday-Compete

2

bump i’ll like to know too :wink:

3

Always do the highest intensity element first. So, it should be best to do plyos before intensive tempo and after split runs.

4

Wednesday-Intensive Tempo
Thurday-Strength Endurance (ex. marching A’s 150 meters x 3)/Ext. Tempo (pool if needed)
Friday-Hills

This is an excerpt from the top post by Quickazhell.

Erm… What are “marching A’s” ?

Are they a walking version of running A’s ? If so, how does that work ?

5

Yes, they’re a walking version and they should come first in the teaching sequence. With them it should feel like one foot is in contact with the ground at all times.

6

Quick.
Are you coaching yourself now?

7

Official practice isnt until monday. So the past 3 weeks i been seeing my coach and he has been agreeing with what i have been doing. But i showed him my whole plan and its something he wants to mix with his.

8

Plyos 3 times a week seems like a lot but I dont think I am in the same shape you are.

I have decided that on my accel day (day 1) I am going to incorporate most of my explosive work on that day with light plyos on Day 4. (I am transitioning to SPP now)

I don’t know if this helps at all. Just a different perspective for you :slight_smile:
Chris

9

I currently do my plyos on monday and wednesday after I complete my short speed workout, during GPP.

10

I’m a begginer and the weather her is going to get cold real quik so I’m focusing on special endurance. But I do plyos all the time after I do a special endurance or short speed workout and like 4-10 jumps before a workout. Usuall double leg butt kicks or jumps over hurdles before I sprint. I almost always do plyos now after I workout but how much depends on if I have access to weights or not that day.