Need your advice

Expert Discussion Advanced Sprint Training
1

Hi guys,

The ham is at 99% now and the weather is much improved :slight_smile:

I am ready to reintroduce running and get going with a GPP. :slight_smile:

First meet will be in mid June. Plan is to run the 100m.

How does this sound for a GPP? (I am in the high 11 second range right now for 100m) I have a tough work schedule (9-12 hour work days) and am 30 years old. Just came off a heavy weight training phase but also did a fair bit of cardio (cycling)

Stats are (335 oly backsquat, 265 bench, 185 standing press, BW is ~197)

GPP
Day 1 Short speed/weights
Day 2 Tempo
Day 3 REST
Day 4 circuits
Day 5 REST
Day 6 Short Hills
Day 7 REST

Day 1 short speed/weights (Speed at 90-95% for first few weeks in spikes)
3 x 50 standing start
5 x 30 falling start or 3 point
4 sets backsquats (doubles with 90 seconds between sets)
3 sets bench (sets of 5)
3 x (hamcurls, explosive calf raise, extensions) these are easy and fairly light and just for rehabbing the ham
10 minutes on bike cooldown

Day 2 Tempo
1500 meter jog
4 x 4 x 100 with 30 seconds between reps and 90 seconds between sets
cooldown

Day 3 REST

Day 4 circuits (strength endurance)
Giant set: (20-30 seconds between exercises, 2-3 minutes between sets)
3 x (burpees, situps, squat jumps, pushups, duck walk, floppy fish, alt knee situps, chins, lunge walk, superman)

Day 5 REST

Day 6 Short Hills
2 x 5 x 40 meter short steep hills (walkback recovery, 2 minutes between sets) Concentrating on power

Day 7 REST

Thanks again, I am only a recreational sprinter trying to get in shape and have fun. I am planning to run the Ontario Masters Champs in March. Goals are mid 11 FAT in the 100m.

I am playing soccer this year (Sunday nights) and will treat that workout as a tempo workout unless it is really demanding.

Cheers,
Chris

2

hey chris, in my personal opinion i would place A LOT of emphasis on general fitness and endurance as it is this base developed that ultimately carries you all the way to your final competition phase. various tests are also very essential throughout to monitor progress and work on weaknesses. weight training should be light and include a lot of reps though i personally prefer ciruit training and med ball circuits during the first month atleast of the GPP. plyometric drills should also be incorportaed in your GPP. they start with quantity and through the phases quantity goes down and quality is perfected. i also think three days rest is a lot. my oach is doing this routine in the GPP where we train hard for 3 weeks and do a test week. during this test week you basically monitor your progress but more importantly its to recover from the hard training weeks and to get you both mentally and physically ready for another three weeks of hard work. here is a sample of what my coach has designed for the first 8 weeks of the GPP. here how it goes
3 weeks training 1 week tests
sat: 2x4x150/200/250m (week1/week2/week3)
stadium stairs

sun: long warm-up.
5x100m acceleration runs 25m intervals ie form 75m to 100m run at 100%
Ins and outs also called hollow sprints, over 30m intervals, hold breath when sprinting, inhale when coasting
form drills with weight jacket, each drill x2 x50m (gradually buid up the distance)
Med ball circuit

mon: rest

tues: long warmp up followed by med ball cct and cct training

wed: 2x3x300/400/500m
stadium stairs

thurs: week1: 15xflying 60m 90sec
week2: 4xflying 100m 4min
week3: 20x20m 45sec
each week workout followed by cct training

fri: rest

test week:

sat: 150m test (endurance for the 100m)
sun: 30m bike
mon: flying 30 and 60m
tues: laps in pool
wed: 250m test (endurance for the 200m)
thurs: quadrathlon

thats just a sample of what im trying to say. he basically told me to not dow eight training until a lot strength endurance base is developed through ccts and stadium stairs etc (basically using my own weight as resisitance) and then do weight training when time comes for it. resistance training and overspeed training will come later on in the GPP as well. its basically a matter of starting from scratch. cause i suffered two hamstring injuries last year so thats why im simply doing this. my gpp last year was pethatic which is why coch decided to end season so soon cause we will just have nothing left by summer! glad i ran a 10.66 last week. got another competition in three days and thats it for me. hope ive been of any help
cheers!

3

Komy,

Thanks that helps alot!

Some of the volumes you have listed are pretty high for me from a recovery standpoint. I work an average of about 60 hours a week and get about 6 hours sleep a night at best during the week.

I like the idea of introducing weights later and doing lots of circuits. I’ll make changes to my program tonight and post them tomorrow.

Thanks again,
Chris

4

Chris,

I’m not sure about “introducing weights later”, but I do think that your lifting is not the limiting factor in your training. As I recall you are reasonably strong for your speed and probably a bit big for a sprinter. So, I would focus on a lot of high quality running, explosive med ball work and maybe just stick with maintenance weights for a while. As always, YMMV.

5

Made a couple changes and introduced plyos on the hill workout. (some plyometric component in the circuit as well)

What do you think?

Meet in 8 weeks Jul 19th
3 weeks GPP
3 weeks SPP
2 weeks precomp

GPP 3 weeks
Day 1 Short speed/weights
Day 2 Tempo/core
Day 3 upper body weights
Day 4 Short hills/plyos
Day 5 REST
Day 6 circuits
Day 7 REST

Day 1 short speed/weights (Speed at 90% for first few weeks)
3 x 50
5 x 30
3 sets backsquats (doubles with 90 seconds between sets)
3 sets bench (sets of 5)
3 x (hamcurls, explosive calf raise, extensions)
10 minutes on treadmill cooldown

Day 2 Tempo/core
1500 meter jog
4 x 4 x 100 with 30 seconds between reps and 90 seconds between sets (situps between sets)
cooldown

Day 3 upper body weights (Light)
3 sets chins (8-10reps)
3 sets standing shoulder press (8-10reps)
3 x (running arms, dips)

Day 4 Short Hills/plyos
2 x 5 x 50 meter short hills (walkback recovery, 2 minutes between sets)
4 x 20 meter alt leg bounds or other bounding

Day 5 REST

Day 6 circuits (strength endurance)
Giant set: (20-30 seconds between exercises, 2-3 minutes between sets)
3 x (burpees, situps, squat jumps, pushups, duck walk, floppy fish, alt knee situps, chins, lunge walk, superman)

Day 7 REST

6

well done chris, definitely more hooked up! should get you well prepared for the SPP. and make sure or do your best atleast to sort out your diet with the training so as to maximize your training benefits.
maybe on day 5 you can get yourself some massage therapy or something so as to enhance your recovery
good luck with everything

7

Thanks Komy :slight_smile:

Do you have any diet suggestions?

thanks!

Chris

8

mmm lets see,
1- drink at least eight 10 ounce servings of water per day
2- during exercise they say for best results to drink water every 15 to 20mins
3- sports drinks to replace ions ( a lot of fluids during the day )
thats the fluids, now in reality performance depends upon hormonal responses that are controlled by an adequate supply of water and macronutrients (proteins carbs fats) and micronutrients (vitamins, minerals etc).
this whole fuss is about actually getting your hormones in the right zones.
major ones being insulin which is affected by carbs and glucagon which is affected by proteins. i can show you a sample of a diet for an active sports person which is taken from a book called the zone 9very famous in the states)

breakfast:
5" omlete (1egg and 4ehh whits, 2 oz non fat cheese, 2tsp olive oil)
1/2 cantaloupe
1 piece toast

lunch:
6oz tuna fish with 2 tsp mayonnaise
1 orange
1 apple
2 cups steamed vegetables

afternoon snack:
2oz sliced turkey
1 piece fruit

dinner:
5oz chicken breast
4 cups steamed vegetables
1 piece fruit

late night snack:
2 oz cottage cheese or 1 oz sliced turkey
1/2 piece fruit

hope its of any help
enjoy!

9

That helps a lot thanks man!!

10

Komy

you seem to be nowing quite a lot of good things out there. I’m reading a lot of your advice and I’m implementing it on my own program as well. Thanks for the help man even though it was indirect :wink: