Interview with Tudor Bompa

[CLIMBON]

@lkh

They were the 2-week cutdown. See post #66 in this thread to avoid duplicating a long post here. At the time I thought the only way you could do this stuff within a CF SPP phase was right at the end because of the LSU training linked by Tamfb. But after doing it, I’ve learned that I can do the contrast training every week like this if I want:

Mon: contrast/overspeed
Wed weights (no squats or very light squats)
Fri 80+100+120

So, I may do it a little differently next season with more time. But that depends on whether every other week gives better results.

Not championship races, but on fairly fast tracks.

This is what I have on my spreadsheet:

14-Jun 2X70(wu) + 100m race
16-Jun weights
17-Jun 3X20+80 submax
20-Jun 2X40uphill+2X30OS+100flat
22-Jun 3X20+80 submax
23-Jun weights
26-Jun 3X100 + 50
28-Jun weights
30-Jun 4X50 + 100
2-Jul weights
4-Jul 2X40uphill+2X30OS+100flat
6-Jul weights
7-Jul 3X20+50 submax
11-Jul Comp Starts

I would have had some more time off and some 2X200 early in the phase (III) as Charlie did with Ben (I also do these during GPP), but the timing didn’t work out.

I’m not planning much contrast/overspeed stuff during comp and not during the 10-day taper. From what I see above in this thread regarding more optimal peaking performance, I’m planning one contrast/overspeed 3 weeks out from the last race, leading into the next-to-last race, with the 10-day taper following.

I will adjust this based on what I learn here and what I actually see in workouts. I know that 3 contrast workouts spaced at least 1 week apart continue to improve performance, but have too much load to give a true peak performance. But I don’t know how long this works, and as soon as I don’t see a benefit, I will stop taking the risk and go to more standard training.

Yes (see above), but I’m trying to find out if this is optimal. I know that the hardest workouts HSI does are 2X4X100 with 45 sec or 3X3X100 with 30 sec (and these are NOT tempo), and John Smith only does these during SPP every other week with some additional time off following. I get the impression that the same phasing with contrast/overspeed may work better than doing it every week. Just because I CAN do it every week, doesn’t mean more recovery won’t deliver more optimal results.

What results have you obtained in your competitions? Have you found any modifications that have improved the contrast effect?