Need some help with GPP.

[T-Slow]

@kwave

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).

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.

Hi there,

I have to re-watch the GPP Essentials, so some of the details I cannot comment on. I can say that anything explosive would be done before tempo, for two reasons. First the tempo work would fatigue the muscles, not allowing optimal readiness for power activity. Second, tempo work done after power work can act as a flush from the power activity.

When it comes to doing tempo, you have to adjust for the conditions you are facing. For example, one athlete I have runs in the high 10 second range, and his tempo work tends to be done in the low 15 second range due to the grass he runs on being unusually soft and long.

If you find yourself often overtraining, consider researching HRV (heart rate variability) and purchasing an app that tracks it. This can help you manage your hard and easy days, and works especially well with a short to long program.