AC,

You’ve hit the nail on the head with the 5-6x200m session at 90% with 2-3min recoveries. There are athletes who will gut this out, but at what cost?

Exactly. If I may say, I give my athletes 5-6x200m with 2-3min. recovery ONLY on tempo days but never @90%

C. Hart uses something like this;

10x200m @ 30 sec with 2.5 - 3min recovery

9x200 @ 29sec. etc. down to 5x200m @ 25sec. with breaks anywhere from 3min. down to 1.5-2min. over 6 week period.

This is my template for SPP1 week 1

MONDAY

Warm up

Stretching

Drills

2x30m accelerations

3x4x60m 2.5/7min

4x30

4x30m lunges

PLYOS [bounds]

WEIGHTS:

Bench press 4x4

Lat puldowns 4x8

TUESDAY

Warm up

Stretching

16x200m @70% 3min

Medicine ball 6x10

PLYO - Sand pit

up to 20 jumps in total

6x 30 sit ups

6x25 leg lifts

4x25 hyper-extensions

cool down 2 laps

WEDNESDAY

Stretching 30min

1000 crunches

200 push ups

THURSDAY

Warm up

Stretching

Drills

4x30m 3-5min

4x30 blocks 3min.

2x[3x[20E/20F/20E]]

PLYOS [bounds, hops]

WEIGHTS:

Squats 4x4

Leg press 4x4

6x 30 sit ups

6x30 push ups

15min skipping rope

FRIDAY

Stretching 30min

1000 crunches

200 push ups

SATURDAY

Warm up

Stretching

Drills

2x200m 10min.

1x80m

1x100m

1x120m

Medicine ball 6x10

WEIGHTS:

Dead lifts 4x4

Dead lift roll outs

Hyperextentions 4x25

Seated rows 4x4

Cool down 2 laps

In WEEK 8 we do;

MONDAY

Warm up

Stretching

Drills

2x30m accelerations

2x100m 5.5/7min

4x60

4x30m lunges

PLYOS [bounds]

WEIGHTS:

Bench press 4x4

Biceps, triceps 4x12

TUESDAY

Warm up

Stretching

9x200m @70% 2min

Medicine ball 6x10

PLYO - Sand pit

up to 20 jumps in total

6x 30 sit ups

6x25 leg lifts

4x25 hyperextensions

cool down 2 laps

WEDNESDAY

Stretching 30min

1000 crunches

200 push ups

THURSDAY

Warm up

Stretching

Drills

4x30m 3-5min

4x30 blocks 3min.

4x150m 7min.

PLYOS [bounds, hops]

WEIGHTS:

Squats 4x4

Leg press 4x4

6x 30 sit ups

6x30 push ups

15min skipping rope

FRIDAY

Stretching 30min

1000 crunches

200 push ups

SATURDAY

Warm up

Stretching

Drills

2x200m 10min.

1x80m

1x100m

1x120m

Medicine ball 6x10

WEIGHTS:

Dead lifts 4x4

Dead lift roll outs

Hyperextentions 4x25

Seated rows 4x4

Cool down 2 laps

While during GPP Week 12 - our current week

MONDAY

Warm up 15 min.

Stretching 15min.

Weights

1x10 bench press

4x4 bench press

upper body work out

2x[2x60m] rec. 3/5min

1x40m

lower back roll outs

Hyper 4x25

4x4 dead lifts

4x6 good mornings

30 min. skipping rope

6x 30 sit ups

5x25 push ups

TUESDAY

Warm up 15 min.

Stretching 15min.

5x400 1min @ 70%

Medicine ball throws

6x10 throws

10x triple hop throw

lunges 5x30m

2x10m left or Borzov hop

2x10m right or Borzov hop

4x6 split squats

6x 30 sit ups

8x25 push ups

WEDNESDAY

Jog - 5km or

45min skipping rope

1000 crunches

THURSDAY

Warm up 15 min.

Stretching 15min.

Weights

1x10 squats

4x4 squats

4x4 45 leg press

4x25 lower ab leg lifts

4x25 lower ab leg lifts

straight legs

lower back roll outs

6x 30 sit ups

8x30 push ups

5x18 chin ups

FRIDAY

Jog - 5km or

45min skipping rope

1000 crunches

SATURDAY

Warm up 15 min.

Stretching 15min.

POWER DRILLS

2x8x20m

4x60m

2x40m

2x60m flying

Interval speed running

3x[20F+20E+20F]

Cardio/agility/plyo

Lunges/stairs (100 stairs)

4min for an easy 250m walk? A brisk 200m walk takes @2min+ or minus a few seconds at least for nearly everyone I coach. If I said slow walk around to my athletes they’d take at least 5min and I fear more like 6min.

True. Same here I tell them to walk across rather than around. It takes precisely 2min.