The LSU approach seems to be just this one extreme workout, and then everything else is intensive tempo or starts. I don’t see how you could do the contrast training plus a race on the weekend for SE–your CNS and your hamstrings would never get a chance to recover. During comp, you normally have just the race at HI and everything else is submax, and that’s what I plan to do for comp. If you race every other weekend, you could probably fit the contrast training in there and recover, but the stimulus is so strong that I doubt going beyond 2-3 contrast workouts in a season is worth the added injury risk.
Don’t have any such thing available
I didn’t know how to do this safely until tamfb posted the LSU schedule and I didn’t get it into my SPP soon enough to take advantage of what Charlie said about going back to training for 3 or 4 weeks, then try to peak. So first of all, right now I’m going to do some racing (just the race being HI, with 3X30+80 submax midweek) to find out if you get continued gains from training after the contrast training, or whether the contrast workout directly sets the peak (or does it matter?).
For next year, contrast training is one of two things I learned here. The other is John Smith and those 400 races. And I see what Carmelita Jeter got form John Smith’s experiment (more of a short-long emphasis with more starts in phase 1, more overdistance following indoors, ending with 2 400 races in the first 2 weeks of April and THEN the fastest time in the world for 100m at Mt Sac the very next weekend), Tyson Gay doing the same thing (his second 400 in 45-point) then the 3rd fastest 200 ever run as a “test of fitness” (God forbid if he actually did any speedwork!), and also Leroy Dixon running 10.00w last weekend on a non-Mondo track.
With what I’ve learned, this is what I’m thinking about doing:
First, my SPP1 is similar to Charlie’s except I have 2X200 SE (not tempo) in place of one of the 3X4X60 sessions, and I continue the SE a bit longer (concurrent training). Im going to do this one workout as 2X50(uphill) + 2X30 blocks + 2X200 (long rest) to try to get the effect PJ got with 200s after light sleds. The rest of the SPP1 is like Charlie has outlined, ending with 3X60s.
For SPP2:
Starting SPP2 (ignoring, weights, tempo, starts)
Mon 4X60
Tue 300-200-100
Fri 2X3X80
Ending (2 weeks in a row for first 2 weeks in April)
Tue 4X50 + 100
Thu weights
Sat 400 race
Following 100m at Mt Sac (i.e., Carmelita’s schedule), the cutdown to comp
Wed 2X50 slight uphill + 2X30 overspeed + 100m flat
Sun 3X100 + 2X50
Thu 2X50 slight uphill + 2X30 overspeed + 100m flat
COMP
Tue: 3X30 + 80 all submax
Sat 100m or 100+200 race
