PBs:
400m: 51.12out/52.17in FAT
200m: 24.07 FAT
185lb, 6’1 athlete
Squat: 315lbx1
Clean: 100kgx1
Bench: 185lbx3
VJ: 29"
Training age sprints: 3yrs, 2yrs mid-distance prior
Summer focus is speed development
GPP SCHEDULE:
Phase 1
MWF AM: med ball circuit 1000-1500 tosses
MWF PM: hills (as on graphs) + upper circuit weights
TThS AM: tempo big circuit + sit-up circuit
TThS PM: explosive med. ball (as on graphs) + lower circuit weights
Phase 2:
MWF: hills or track (as on graphs) + plyos (track days) + hurdle mobility (track days) + lower circuit weights + med ball circuit 1000-1500 tosses
TTh: expl. med. ball + tempo big circuit + upper circuit weights + sit-up circuit
Phase 3:
MWF: track (as on graphs) + plyos + hurdle mobility + upper & lower circuit weights + med ball circuit 1000-1500 tosses
TTh: expl. med. ball + tempo big circuit + sit-up circuit
No plyos in phase 1 b/c lack of access to track & HJ pits/high boxes is there a possible replacement? e.g. VJs
Phases 2&3 have no AM/PM split b/c of job
Hurdle mobility only when on the track for workout, tempo is done on grass fields
Questions: based on my maxes should i be doing circuit or stage weights?
how can the GPP be lengthened for an athlete with medium-low performance rather than medium-high (as per the DVD and running workouts)
Comments welcome, thanks!