ok guys i need everyones help, got clearance on fri that i can start doing lower body/running and at the end of the month i have to go back to see can i start upper body training… i dont know the exact time but its been anywhere between 6-8weeks since i have been able to train… my brother has thinking about diff templates that i could use, i would like to share and get some feedback from you guys… Thanks for the help,
template 1:
Very Very Early: 1 meso
Int. Tempo: 1 day a week (~1600m / session)
Ext. Tempo: 2 days a week (~2200m / session)
Speed: resisted runs or hills / stairs: 2 days a week (~500m / session)
Very Early: 1-2 mesos
Int. Tempo: 1 day a week (~1600m / session)
Ext. Tempo: 3 days a week (~2200m / session)
Speed:
-acceleration development: 1 day a week (~120m total)
-resisted runs or hills / stairs: 1 day a week (~400m total)
Early: 1-2 mesos
Int. Tempo: 1 day a week (~1400m / session)
Ext. Tempo: 3 days a week (~2200m / session)
Speed:
-acceleration development: 1 day a week (~200m total)
-speed development: 1 day a week (~200m total @ Vmax)
template 2: is something that i have been playing around with
phase 1: 3 weeks
hills: mwf
tempo t/th/sat
phase 2: 3 weeks
acc: mon
hills: wed/fri
tempo: t/th/sat
phase 3: 3 weeks
acc: mf
hills wed
tempo:t/thur/sat
phase 4: 4 weeks
acc mf
speed w
tempo t/th/sat
question: should i try and add int tempo in the program are should i be ok, personally i kinda like int tempo because how it lay the foundation for development of the anaeorbic systems…
if i decide to go with template one i will go through a pre phase as follows:
mon: 100’s
tue: 300’s
wed: 15min run
thur: 200’s
fri: circuit run as follows
100>>5 spilt jumps/5 sq jumps/<50m/5sqjumps/50m(hold breath)<</20abs walk 400x repeat 4x