My GPP

Members Area My Training Journal
1

hi.
I yet posted on this forum, but now i want to post my training journal.
i’m an amatour, and i start whit sprint in 05-07.
my best time (tomorrow i go to test it) is:
30m: 4.25
60: 7.68
100: 12.65
i’m 22 years old, 178cmx78kg (i think 12% BF)
now i start GPP (if i solve the problem whit download it).
is realistic to go down 12" in 1 year?
now i have poor endurance and flexibility (in hips,extensor and tibial).
when i receive my GPP i write the training i want to do.

2

the times you posted for 30 m and 60 m were EXACTLY my times when I started sprints. (I didn’t test the time for 100 m but I think it was slower than yours). Now, 9 months later, my 100m pb is 10.7 handtimed. So everything is possible! Good luck!

What are your strength levels?

3

if I can have your time i will be very happy. my strenght is good (150-160 kg squat, 90 bench) and i have a middle strong bodytipe.
how do you have trained?
can you give me same advice?
thanks a lot, if you want send me a PM

4

PS how must i eat?
only think in quality(without over/under eating), can i have cheat. i must avoid coffee or green tea ( i drink a lot of GT but no a lot of coffee)!
thanks

5

What did you do to decrease your times so much, so fast?

6

I have trained the way Charlie Francis recommends. I didn’t have to buy any of the products from the site because my coach has got ALL of them :slight_smile: . So the only advice I can give u is to buy the products and study them! Do you train yourself?

7

These were my times with no training for sprints. Just weightlifting and soccer, basketball e.t.c. So it’s not that I used to run slow and then I did something special. I trained for sprints following the approach of Charlie Francis (adjusted to my current recovery abilities, 2 times/week sprinting) and it happened.

8

i buy GPP and speed and strenght 1, i start to train this week (is i’m able to download). i must improve tecnique.but i don’t know how, i haven’t a coach

9

hi guy.
finally i have GPP training.
i start Thursday (the 4 day of week).
i noticed i have a poor technique of sprint, i must improve it. i don’t understand all of Charliefrancis says in the video, but i understand i must stay relaxed, whit hip high (how can i do this?) and the leg who are behind, how i make that this took my butt? i say in the video the girl took her but, but i think when i sprint i don’t touch it.
and i must start whit my body forward and i slowly go to the right position. i must have a subtitul :frowning:
however, on the training:
the first 4 week there is no track training? only hill work?
in the 5 week i don’t find the table in the adobe file.
the train is (+ o -):
day 1: 10 x 10 hill work. Weight of table 1 (advanced is right?)
2 : medicinal ball and tempo run? i don’t understand if i must do tempo run, and how much this day (i think is the image where appare 100-100-100-100. and so on? can you expain?
3: 10x20 hill work. weight
4: medicinal ball and tempo run (100+100+100?) i don’t und
5: 10x30 hill work. weight
6: med ball tempo run (if i understand).
7:REST

in the 2 week change the hill work and weight (is the table 2 in the weight 2?)
and how much series x reps i must perform?
the same with pliometric. i don’t understand when i perform it!
and the 4-7 week i don’t perform med ball?
can everyone help me. thanks

10

can any1 help me?

11

hey man tomorrow i try to start. no one can help me?

12

first day:
i go to perform:
10x10 m hill
weights:
Bench 3x10
power clean: 3x10
squat 3x10
row 3xmax
romanian deadlift 2x10

plio:
jump on box 3x10
stretch

13

today i go to do:
tempo run. 2x(3x100) 1’ rep 5’ serie
Med ball (the program in GPP 1)

and i must try to improve my hip flexibility, i can’t put my tallon on butt when I run, and i have poor knee height! i go to PNF and stretching every time i can

14

A few things

  1. Where are you from? I ask as there may be someone else here who you can train with or refer a coach. That would really help you…and that is from someone who trains himself :stuck_out_tongue:

  2. What access do you have to indoor facilities? (that will influence how you set things up)

  3. Is there an indoor race season where you live?

I’ll drag out my GPP notes and have a look as that may help with your questions. (I’m not in GPP at present)

In the meantime have a read from page 10 on.
http://www.charliefrancis.com/community/showthread.php?t=13442&page=10&highlight=Aus

that may help with some things.

15

1.i’m italian. i haven’t a coach and where i go to train isn’t a coach. if I want a coach i must move in otther city and spent a lot of time and money (i’ve not both of them :stuck_out_tongue: ). i have a friend who train whit me.
2. indoor track is very difficoult to find. i find whit some difficoult a track at open air.
3.no

this day i do 20 m hill. 10 x 20m. short recovery (walk). then i go on weight room (in my house :stuck_out_tongue: ) and i do power clean 3x10. squat 3x10 (depth whit a table down my foot). 3x10 bench press and “trazioni”.
i have a question. if i do 20 metres hill when i must perform 40 m hill? how can i obtain the same effect?

16

go to 10x30m hills before tackling 40m hills.

17

yes. but the problem is that, 2 Day a week i can go to 40 m hill but other Day i must go on 20 m hill.so i want to know if there is something that i can Do to solve it

18

now i go to 10x (20+10) hill.
med ball work graph 1
weight( i don’t know if now or in the afternoon).

answer: after the first 3 week of med ball, what i must do in the last 4 (the same in graph 3?) thanks.

19

Can someone send me the link to the GPP graphs or repost them real quick? I really need them, I’m in week 4 of GPP and need to extend things out but I don’t have the graphs.

Thanks

20

in the forum there is the graph you need.
however i have a question.
the med ball work, is explicated only for 3 weeks. how can i follow to use med ball?
and i must perform med ball in the tempo day (squat trow, and so on) and the circuit who make the boy in the GPP video on the hill day? thanks