Yes but for 30m you don’t try for 95% you start fast and then relax. No point practising a 95% block start!
As for putting together a program you need to think about it… the seminar is just a guideline. If 1 program worked for everyone then we’d all be running WRs.
As far as the seminar, I’m saying I got nothing from the video. You can’t even see anything on the diagrams relating to the l2s, s2l, Ben Johnson’s 87’ program…nothing. I guess there was an additional download that came with the 2004 video? Based on this video one can scarcely begin to create a l2s program. It’s really just anecdotes and war stories.
Note to all planners. I can help you understand why choices are made in terms of planning and the nature of the process I went through to decide on what I picked. That’s, in fact, anecdotal, and, while I can show you how to plan, I can’t relieve you of the need to think about how your plan suits your individual athletes.
Actually, I do back off quite a bit. I learned that a couple of years ago. The kids who had sufficient GPP were able to respond with positive results when I backed off in a shorter period of time. The kids who did very little in the offseason did not respond in the same way nor as quickly.
Flat means the performances are lack luster, not improving and in some instances, get worse.
Ok, well it must be something else then because after fixing this problem I haven’t had any issues, everyone has improved every year. Maybe it is another high intensity element or you arn’t matching the status of the athlete to the prescribed work (not like this is easy or anything! 
)
I made a pdf to go with it that should have everything in there from the seminar and i thought was in a zip file including the film. I guess Rupert can just email it to you.
Interesting, shows how important general conditioning is for lower level athletes. It is so overlooked by many people.
Please do.
Absolutely right!
I’m in a similar situation, I bought vanc’04 (very usefull)
but I haven’t any pdf.
I mailed to rupert, hope it can be solved in few time
That is exactly the point I am getting at. I believe CFs philosophy points out time and time again that GPP can be gradually reduced based upon the overall experience and level of the athlete.
I just deduce that the younger, less-experienced, and minimally developed athletes need a full dose of GPP
My mistake in the past was a misinterpretation of the information given on this website. When I would refer to conditioning phases the feedback was based on comp phase, or vice versa.
And charlie is also right about where the benefit of general conditioning comes into play. In my first year of using the CFTS i saw much larger increases in 200m compared to 100m especially indoors simply because everyone was a lot fitter. One thing you have to be mindful of is loosing this base of training throughout SPP2 - this has been my mistake in the past.
Fitness and tempo can be maintained in the SPP because, while they are demanding to develop in the GPP, once in place they don’t take a lot to keep up, but if dropped, they gradually lose effect like anything else.
damn i dont have this luxury since i train myself, i would have to go according to feel or how fresh and fast i’m moving.
By this I take it you mean Tempo, circuit training, med ball work etc?
Thanks TC
Having done CF’s L-S GPP1 pretty much as laid out (certainly 1st 9 weeks were) next time I will
drop a few of the accelerations
reduce the distance on the block starts
on the longer accel reps make it accel to 30m
then maintain rather than trying to accelerate all the way
On the longer SE reps on day 2 make the split runs with 2 mins between, eg on week 1 go 300 rest 2 mins 300, rest 12 300 2 mins 300
Weeks 9-12 stay with 2 days instead of 3 as per the template but as my focus is 400s incorporate some of KK’s transition type work.
The tricky part is the GPP leading into L-S, but I’m kinda close to figuring something out that should work for me.
This is important because everything is built on what went before. If you don’t do a serious GPP you won’t be able to do the 600s. It is a shock to the system and you must prepare for it. Probably more like 8-10week GPP to be completely ready.
You got it!
And that is why I now think GPP for L-S shouldn’t be too far away from SPP just different modalities. IMHO it is easy to fall into the mistake of almost starting from scratch again and losing what you had so that as you say by the time you get to the 600’s they are going to kick your arse :o I also think a short block (4 -5 weeks) the way to go, so for GPP 1 you could do that x 2 (8-10 weeks) and for GPP 2 do it once (4-5 weeks).