Hello, If anyone have some info on his training periodization It would be greatly appreciated!
I know the old forum had his GPP…
Thanks in advance
Fall (September - January)
Monday:
3(3x60) + 2x200 meters
Tuesday:
10x100 meters; no time, with equal distance walk recovery.
Wednesday:
5(5x70); no time work on technique
Thursday:
same as Tuesday
Friday:
8x150; no time 60%
Saturday:
Power warm-up
Mondays workouts is done as follows:
3x60 meters fly with 3 minutes rest
6 minutes
3x60 meters fly with 90 seconds rest
6 minutes
3x60 meters fly with 3 minutes rest
Early Season (January - March)
Monday:
- Warm up and Drills
- 3 (3 x 60)
- 300 / 200 or 2 x 250 or 3 x 200
Tuesday:
- Warm up
- Starts
- Relays
Wednesday:
- Warm up
- 3 x 300 or 3 x 250 or 5 x 150 or 3 (3x80)
Thursday:
- Warm up
- Starts
- Relays
Friday:
Rest if competing or
4 x 4 x 40 Meters W/ 90 second R/R (5 minutes between sets)
Mid to Late Season (April - May)
Monday:
- Warm up
- 80, 60 (5 minutes R/R) 80, 60 (5 minutes R/R) 80, 60
Tuesday:
Starts and Relays
Wednesday:
4 (4 x 100 meters) or 3 (3 x 60)
Thursday:
Starts and Relays
Friday:
Rest
Note: these workouts, which can be adjusted to fit the needs of the sprinter, make the necessry adjustments on the time, volume or intensity, either reduce, maintain or add.
WOW strong start thank you RB, continue to send stuffs guys, the more, the better
WOW THIS IS SWEET!! Im following this!! 
RB, where did you find this at?
On the forum.
Sample workouts for Early Season (January - February)
Monday:
- Warm-up one mile
- Drills and Stretching
- 500 - (55 second 400) Rest 12 minutes
- 400 - 54 seconds rest 12 minutes
- 3 x 200 meters at 28 seconds
Tuesday:
- Warm up
- 6 to 8 x 200 meters at 28 seconds
- Drills
Wednesday:
- Warm up
- 3 to 4 x 300 meters at 40.5 or 42 seconds with 5 to 8 minutes R/R
- 5 x 70 meters
Thursday:
- Warm up
- 3 (4 x 100) no time
Friday:
- Warm up
- 8 x 150 meters in 17.5 to 18.5
Saturday:
Jog and stretch
Sample workouts for Mid Season (March - April)
Monday:
- 2 x 350 meters in 40.5 to 41.0 seconds with 15 minutes R/R
- 3 x 200 meters in 26 seconds
Tuesday:
- 6 x 200 meters in 25 seconds with 3 minutes R/R
- 5 x 50 meters
Wednesday:
3 to 4 x 300 meters in 40.5 to 42 seconds with 5 minutes R/R
Thursday:
3 (3 x 100 meters)
Friday:
Rest
Jog and stretch
Saturday:
Compete
Sample workouts for Late Season (May - June)
Monday:
- 350 meters in 39.5 seconds
- 3 x 200 meters in 25 seconds with 3 minutes R/R
Tuesday:
- 7 x 100 meters
- Drills
Wednesday:
- 3 x 300 meters
- Drills
Thursday:
- 10 x 50 meters
- Drills
Friday:
Rest
Note: these workouts, which can be adjusted to fit the needs of the 400 Meter sprinter, make the necessary adjustments on the time, volume or intensity, either reduce, maintain or add.
Somebody have the basic GPP program?
The one with the FAMOUS 10x600m
http://charliefrancis.com/community/showthread.php?t=2506&highlight=10x600m
JS: notes
John Smith has a limited amount of work that has the effect of Charlie’s hills. This includes things like stadium stairs, weighted lunges up stadium stairs, as well as some more plyometric things like bounding drills and hurdle hops (6-8 in a workout only). This stuff is done on Fridays after track (and weights before that for those literally following JS on that). This is not done just for GPP but is done all season.
The more I learn about John Smith protocol, the more I recognize the methods used by the trainer I had last year, who trained at HSI for some time.
HSI warm-up
SPRINT WARM-UP
10 X 100M; Run the straights and walk the turns
-Flexibility for 15 to 20 min
-3x60m EZ acceleration
-3x20m A skips into a 20m acceleration
-3x20m B skips into a 20m acceleration
-3x20m Run A’s into a 20m acceleration
-3x60m acceleration from a 3 point stance.
must be static stretching…If my coach was using HSI philosopy
Tough warmup!
That’s easily tougher than a Seagrave Warmup!!
Yeah lol that would be an entire workout for most mortals
They must have awesome work capacity
But I must admit that doing those kind of warm-ups replacing 10x100m for jogging x 800m and removing some of the accel + long to short methodology gave me the longest injury-free time of my short track life…
The teammates that trained with me for one day called my Seagrave Warmup an entire workout…then the usual reps of 60s, 100s, 150s, 200s whatever the distance was just too much for them to handle.
As you realize, I do not practice with my school’s team…they just dont know how to practice…both coaches suck.
So I see where you are coming from lol.
Also…for John Smith’s training…we do weights before track?
Im also reading this…so the schedule you put up does make sense.
Yeah the sequence we have learned with Charlie goes the other way around In the US It seems…
Charlie goes
sprint
plyo
weights
HSI
weights
plyo
sprint
Charlie once said that first progression is better suited for most talented fast twitch athletes(to avoid fatigue) and the last one for those who have less talent (more slow twitch).
For the second type you can also go to this website http://www.slowtwitch.com/ and also give up on sprint…sorry I had to
Weight is also very dynamic in HSI. They don’t sacrifice speed to add more weight to the bar. Even If charlie is talking often about MaxS, gifted athletes are so fast that they can move 85%RM without slowing too much. We learn that when we watch a video of Ben doing squat. They don’t muscle the thing, they SSC all the weight they can (read tempo 20X)
having just finished 3 1/2 weeks with John at training and the warm up is close to double what you have here…
they do gym before every session no interest in how heavy they lift all about rhythm he doesnt record weights or training times
and remember John changes what he does in the GPP every year…David Neville never ran over 600m last year this year he has already gone out to 1000m, when i asked why “last year he could run it the way i wanted”
no spikes until fall for any athletes, session inc hills 1 or 2 a week, beach runs and drills 1 or 2 a week, track 2 a week sometimes grass only.
[b]Usually training start October(already fall), so you are saying that you are not wearing spikes until fall, sorry I don’t get It?
[/b]
I have been here looking to improve my knowledge for my athletes and also the soccer team i work for.
sorry if i get my seasons mixed up i am from australia after all, sorry most of winter or until end of jan its in flats
i was with them for the first 3 weeks of their GPP, no short work at all, he has alot of new athletes inc miki barber and carmelita jeter who from my observations need to learn how to run all over again…
Carmelita has already begun to get a very good understanding of the model he is after, i expect both to have a great season add Torri Edwards in the mix and he has some awesome female talent