Another point that I think is relevant to this post in terms of time constraints is that when carrying out strength work on speed days, is this done as one long session or split into two shorter sessions? I know that colleges tend to do weights in the morning and then track later on in the day, but correct me if I am wrong. I know Dennis Mitchell’s group do their track workout, have maybe an hour or so, then do their weights. I don’t know what the recovery is in the HSI system.
If it’s real speed, as I thought it might be, it’s not necessary to go into detail. I think what you proposed as an alternative to CFTS given your limitations will work.
Check out the graph on CNS output that comes with the Edmonton download (if you have it) it should answer your question. Great stuff guys, I’m pleased I started this thread.
That’s interesting Maris, I used to use tempo following lifts for my sprinters as a means of loosening off. I moved away from it after reading on this site and other places that lifting following speed was best. Unfortunately I think my group still thought they could lift the same after speed as they did when fresh and overcooked the CNS. I would welcome Charlie’s thoughts on using weights and tempo in the same training unit. We still normally lift after speed but I have limited greatly what they lift compared to previous years as the guys get too competitive in the gym. I’m still not sure if we are getting the best out of the programme though as time is a factor, I don’t want them still lifting after 8.45pm. When do they find time to shower, eat and sleep, in other words recover.
I agai refer you to the GPP download as it goes through the weights issue in detail. What is possible when speed is not at its absolute heighest in terms of vol and intensity at both ends of a training block may not be possible when speed is at max load. Things are fluid and are not set in stone from one end of training to the other.
Thanks Charlie, I understand what your saying regarding its use at the lower end of the intensity scale. I read in the review of the taper dvd that you used weights with the athlete on tempo days. I realise the intensity was probably lowered slightly within the 10 day taper but would still have been at the high end of the scale. Would you care to elaborate on this please.
In the taper phase, speed is greatly reduced in vol and slightly reduced in intensity. likewise the lifting vols are way down, allowing for flexibility in the program.
CF could you give us some general numbers for your sprint crew squat volume during the max strength phase in spp. Also how did the squat vol diff from the athletes who squatted 3x vs 2x per week?
bump for CF.
Weights stayed up but vol dropped from sets of 6 to perhaps 2 x 2 reps (counting only lifts above 85% of max). it was individual but didn’t necessarily follow the idea of more reps for the 2x/wk people- there was already a reason they stressed their nervous system less often.
Just want to make sure I understood you correctly, BJ did 2x6 during the ms phase and the others 2x2.
no- Ben did 2 x 6 in the max str phase as did most others but 2 x 2 in the comp/taper period.
So ms phase 2x6, inseason comp 2x2. What about the earlier stages in there development before they achieve the very high strength levels, did they get into heavy doubles and triples?
bump for CF.
Hello Charlie, do you have a problem with performing weight circuits on tempo days in SPP. For example: Mon/Thur speed/weights, Tue/Fri: tempo/weight circuits, Wed/Sat/Sun: rest or active rest
Weight circuit: 2x12
Abs
Push-ups
Inverted row
Weighted rows
Hypers
Curls and Ext’s
Shrugs