We did something like this…
Monday: Speedwork/Plyos (See above)
Tuedsay: Tempo (Example 4x150/4x100 70%) wghts bench, squat, shoulder press
Wed: Strdes (Example 6x60m flats 50-70%)
Thurs: Off
Fri: Speedwork/Speed Endurance
Sat: Tempo wght: incline, front press
Sun: Off
hmm so only 2 high shock sessions a week, but brutal ones.
On friday its basically mondays workout just SE instead of plyos, correct me if im wrong
ill use the volume management scheme u posted above for it, and keep a nice log.
Hey, thanks man, really… that sounds like something I can stick to.
I appreciate your time !
No problem.
Forgot to ask, for weights just go heavy squat and powerclean ?
For weights…
tues: bench, squat, shoulder press
saturday: incline front press
Basically just following Charlie’s old stuff, the exception being we lifted on tuesday. Five or six basic lifts. Thats why we have wed as a light recovery day. And thursday off.
For bench and squat we did compensatory acceleration. Go down real slow, pause for a mili-second, explode up for like 4 sets of 3 reps. The rest of the stuff we did the highest at like 6-8 regular reps for 3 sets then tapered down lower as weights moved higher.
I’ll edit the other post to show you.
So weekly it would look like
Monday -High
Tues -High/med
wed -Low
Thurday -Low
Friday -High
Saturday -Medium
Sunday -Low
I think the main thing we should realize is that the East Germans had various examples of cycles both weekly and monthly. The High oneday, low the next day, is not the stand all for sprinters. If it were all the current methods of speed training would all fail. And charlie wouldn’t have changed his methods.
We felt that speed work, plyos, and explosive weights in one day was way too much for the cns to handle. It would have caused us to dip down too far on the plateau. As college students, not full time sprinters, we had to find an option. It took us four hours to do the workout with all these things included. Sense tempo did nothing to our cns we did it when we were fresh to lift weights the next day.
When we divided it up, our weights actually went up, my friend hit his pr of 540 for full squat. Keeping his 40 inch vertical intact as well.
Many ways to do it. Thats just the way we chose.
i know what ur saying with the weights+speed in one day is too much… most of the time i just go home cuz im way too drained after a speed session…
thats good stuff
whats your email doc sprint, could u please PM it for me