Hello. I am wanting to start some speed specific training for my personal satisfaction (I’m not very good but I still take training more seriously than just plain hobby).
I purchased, and watched GPP video but the resolution was not good enough to read the charts, and the pdf is missing graph 2 of weights (which I think is same as graph 1 but switching upper/lower body so doesn’t matter much), but more importantly, missing speed graph 1 (week 5). I searched the forum and found the workouts for graph 1 but it looks like one of the workouts were missing (in the video, it looks like there’s two different sets of push up start accelerations with different distance, but one I got from searching only had one set). I also would like to know what flat on ground sprint is; does it mean regular staggered stance start with front foot flat on floor or is it pretty much as the push up start shown in the GPP video?
Also, are explosive med balls done before or after tempo? They seem to be done on same days as tempo days. For the three versions (graph 1-3), which versions should be done on which weeks? The video shows the 20 days graph saying primary intensification peaks, with graph 1 for day 3-10, graph 2 for 9-16, graph 3 for 15-20 but this sample GPP is meant to be 7 weeks anyways, so I don’t really know which are done on which. Maybe graph 1 for weeks 2-3, graph 2 for weeks 4-5, and graph 3 for weeks 6-7?
For the tempo, I think it was said the intensity should always be about 65-75% of PB time for that distance; would you time PB 100m on grass and base your target time on that or just base it off of track+spike PB for example (of course, assuming tempo will be on grass)? For 200m, is it okay to just double target 100m tempo time or would you have to take a 200m time and calculate? (I’m currently not interested in anything longer than 100m except for necessary training purposes).
I am not very experienced and tend to be very easily overtrained and get overuse injuries, so I really want to make sure I start with something good before I get enough experience to start tweaking and individualizing. As a relatively new guy in strength and conditioning industry, I have a lot in my tool boxes (like exercises, drills), but not really have good judgement on when to use proper tools, which I think is mainly due to myself being self-coached for the most part. I really wish I had a training partner and good video camera so I can see if my technique is good…
If I’ve included information that shouldn’t be posted, please let me know so I can go back and delete such information.
Thank you.