What forum?
this forum. search button: " graph 5 GPP" o similar
Try it yourself…it leads to nothing. This is great Customer Support! I can’t get into my account anymore and I can’t find the graphs anywhere…Rupert must be off playing WOW;-)
in this are written:
http://www.charliefrancis.com/community/showthread.php?t=14440&highlight=week+graph
if I want to do tempo, i can do it whit rope or whit cycle? and how can i do it?
I need all 7-8wks of the graph.
I too have looked for them to no avail. I suggest you PM Rupert about it.
yes. but now please no OT.
can anyone answer me about tempo run?
can i do it whit rope jump if the time is to cold or rain?
don’t get too stressed about following it exactly especially with the tempo. So long as you are doing something similar and jump rope type work will be fine, in fact I will probably add something similar next winter as an option on horrible days. I would still try adn do tempo as often as possible but sometimes that isn’t practical.
yes…when rain and it is really cold is near imposible. but the excersise is the same? for example, i jump rope 20" o 30" and than i relax 45"? or it have same difference? because i want to do 2 times TEmpo run and 2 timer temporun whit rope jump
a lot will depend on how hard you are doing the jump rope and what your capacity is. Personally I would also add some calisthenics or body weight stuff into the workout for variety. Something like but change to suit you
all for 30 seconds on 30 seconds off
jump rope x 10
jumping jacks x 3
pushups x 3
burpees x 3
squats x 3
repeat
abs x 10 minutes various low intensity 30 sec on 30 sec off
stretch
that is a pretty good workout in well under an hour 
I find too much tempo breaks me down. So I either omit it or lower the volume to say 800m maybe 1000m at most.
Instead you can do the following: I completed this last night. 1 hour 20 minute duration
1. Dynamic Warmup 20-30minutes
2. Calisthenic/Drills Circuits - 6 sets of the following
a. Total Body Calisthenic for 30 seconds -
Either Jumping Jack, Burpee, Mountain Climber, etc.
b. Sprint Drill (in place last night) for 30 seconds - Either A skip, B skip, High Knee, Butt Kick, etc.
c. Lower Body or Upperbody or Both Calisthenic - 20 to 30 reps. Either squat, lunge, chin, pushup, etc.
d. Abdominal Excercise - 20 to 30 reps - Either V-sit, Sprinte Crunch, Side Up, etc.
3. Upperbody, Lowerbody, Ab circuit - 1 time through, 12 total excercises, 20 to 30 reps
4. Hip Mobility Circuit - 4 Mobility Excercises, 2 sets x 5 reps per leg
5. Light Weightlifting circuit 10 excercises, Upperbody, Lowerbody, Ab excercises 2 sets x 12 reps each.
Cool Down. Stolen these ideas from various coaches. It works and is constantly changing so not boring.
QUOTE=John]a lot will depend on how hard you are doing the jump rope and what your capacity is. Personally I would also add some calisthenics or body weight stuff into the workout for variety. Something like but change to suit you
all for 30 seconds on 30 seconds off
jump rope x 10
jumping jacks x 3
pushups x 3
burpees x 3
squats x 3
i
[COLOR=“Red”] i [o for example jump rope 30" then i
relax, then 30 then rest, for 10 times? then i perform the other an y start again? how many time?[/COLOR][
repeat
abs x 10 minutes various low intensity 30 sec on 30 sec off
stretch
that is a pretty good workout in well under an hour :)[/QUOTE]
great. i thinks is goo for me
in the day i haven’t a lot of time, for example 1 h on the morning, 1 hour on the afternoon, can i do the hill work (a lot of time i spend on this) in 2 times (example 2 x (4x40) in the morning. 2 x (4x40) in the afternoon?) or is better to reduce the Rest?
this week i Do 1 tempo run less (2, not 3 how i must).
i must perform the 3? or i can Do only 2 in this week?
now i run:
40 m hill in 6.60
100 m (how tempo run) in 17.80 whit the same sensation i haD when i run in 18.2 when i start.
my flexibility improveD, my strenght anD power is less than before (i think for the volume of training) or for the low calorie intake (i try to eat more)
week 5.
i feel a litttle bit tired.
i do my work on track and it was very poor. in the EFE i do 9", i think a very poor time.
on tempo run i was a little bit tired on the last series.
i don’t know if is for the poor diet (i eat few kcal), or is normal, or is for the high amount of training who i didn’t do before.
any advice?
i followed the GPP dvd and the training is write on this journal
Can you post a full week of your training?
3 day high intensity, 3 day Tempo run. 1 day rest.
is how is reported on dvd, in this week
high: hill work (4x4x40). weight (3x3 power clean 3x5 dip, 3x5 bench, 3x3 squat) (1 passed from 3x12;3x10,3x8,3x5. 1 day of high i do plio 1 day no. i do med ball, stretching and warm up.
tempo run: 2500 m total. 5 serie (400-600-600-500-400). med ball. stretching
in this week i do in the 2 high day :
6x10 from flat
6x20 hig start
4x60 efe
1 x 50.
in the hill day i don’t rest 4.5/10 but 3.5-4.5 7-10 (depend on how i feel).
the kcal can is the problem?
Here is my advice. Make these changes:
- on low intensity day, do tempo runs SLOW (65%). do 1500m total
- on high intensity days, do less. example:
3x10 flat
3x20 high start
3x60 efe
1x50
-kcal might be a small problem but you are probably just doing too much work for your current abilities
Warm up:
high intensity: 5 min jogg, 5 min drill,10-15 min stretc (no more than my rom), ballisti stretch, other drill.
med ball (circuit).
tempo run: 5min run, 3 drill, 10 min stretch, ballistic.
after: stretch (a lot on hip, i go on bench, put my foot in the ground and i do stretch for this area).
Med ball how showed in GPP (squat trow and so on).
plio only 1/2 training.
i don’t know if is the training, the diet, the life(10 h in the university).