Well, I’ve been through three of these now, with no injury or other problems, except for the first one when I did too much squat stuff 2 days earlier. And I’m seeing that the workout still works after at least 3 times (and I still feel a little “unstable” on the fast downhills, which tells me that my CNS is still adjusting and I can still go faster).
I’m also seeing that this workout is not as far out of sync with Charlie’s SPP as originally believed. I doubt that everybody is the same, but it looks like I can do something like this for multiple weeks:
Mon 2X20 blocks + 2X40 uphill + 2X30 overspeed + 100 flat
Wed weights (plus tempo?)
Fri 3X100 or 80+100+120
It looks to me like LSU is only doing the one really hard workout because they’re also doing IT. But if you do more Charlie-style training, it’s really not that severe. As Charlie says, if you move something up, something else has to move down to compensate. And the thing that seems to have to be moved down is weight intensity (squats).
So now, I’m trying to train for a few weeks then peak like Charlie recommended, and in a cycle with a race every 2 weeks this summer, I’m planning something like this:
Sat Race
Mon weights
Wed 80-100-120
Fri weights
Sun 2X20 blocks + 2X40 uphill + 2X30 overspeed + 100 flat
Tue or Wed 3X30 + 80 95%
Sat Race
The last race of the summer will follow the 10 day taper.
Other stuff (tempo or 80m submax) added depending on recovery.