new ayudar's training

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1

now i’m doing taper, than i test my time, hoping to improve it and than i start new GPP period (2 monthS).

i can train 6 day a week, from thusday to sunday. I alternate 1 day high, 1 day low intensity.
I want to cut volume, in GPP video volume is approximatively 640-700 m/high intensity day. i think to do:
1 day hills: 2 x 4 x 20 rest 3’-6’ + 2 x 4 x 40 rest 4’-7’. next week i do 1 x 4 x 20 + 3 x 4 x 40. than 4x 40.
2 day hill: 2 x 4 x 40 + 2 x 60.
3 day track: EFE to improve tecnique (3x EFE) and start from various form (5x10 + 5 x 20) to learn start. and 4 x 30 to improve tecnique (90% intensity).

weight: 1 day: unilateral work. 1 day 5x5 or 10 x 3 at 80%. 1 day explosive wo.

Low intensity day:
Tempo: 1 day 6x200. 1 day (long tempo like in DVD GPP). 1 day 1500-1800 m.

med ball: like in GPP dVd.
plio: low intensity plio (jump on box, cone jump and so on. 50-80 touch.

stretch: a lot of stretch for Quad, hip, (if i can use hurdle i do a lot of this, but i haven’t and i don’t know where i can buy).

I go to university, and i must study, but i think i can “lose” 1-2 hour/6 por week to train:p

2

no one can help me?

3

Hi Ayudar

What are your goals exactly?

Moderators?

Rupert
CharlieFrancis.com

4

my goal is to improve my acceleration and my speed. now i want to drop my time, and, if I improve it, I start to compete.

I want to drop my time, improve my fitness, and I run to stay well (i like to run)

5

after 10 day taper finally i do this time:
30m 4,08
60m 7,63
100m (but quite tired): 12.5

now i do a week of total rest (i did 10 week continuos work) and i test again my time.
than i want to start a new gpp but that allow me to improve more.
in the last GPP i improve a lot Flexibility, now the other quality. please help me

6

Looks like you have worked this out quite well. I think for you perhaps doing less volume would be an idea. I’d keep the total volume to below 500m on speed days especially if you are training 6 days a week. It’s more important to work on technique during speed days no matter what. use the tempo days to get fit but it will take about 1 year to really get fit enough. Also look at the volume of tempo as well. If you are too tired for speed then drop that slightly until you adapt and can handle a higher volume of tempo.

Does this help at all?

7

yes…i think i must drop the volume.
I don’t know if is better to do 5 days of training, or 6 whit less training…i go to try.
surely my first period of training (5 months) I did a lot of training (6 x week) total volume of 5km tempo and 1800 m speed.
now I go to do GPP
i want to do 3 day high, 1 in track, 2 hill. volume 500 track, 500 hill, 400 hill.
tempo 1500-1800-2200.
med ball and stretching, more hurdle to develop hip flexibility.
i want a idea to organize all this.
i have GPP DVD, vancouver DVD, and the Book, but i want an help. Starting whit the training i post at the first post, can you help me to improve the training?

8

Yeah, we can all post a few ideas here and there but you must make the judgements about what is enough or not enough.

9

That’s still a lot for you. We’ve told you this in the past. Try 2/3 of the volume in the GPP vid. Simple.

10

2/3 of volume whitout any change?
whit weight?
how can i understand if it’s too much or too low volume?

11

Yes, 2/3 of all running work. For example, instead of 600m total, do 400m total. You can probably do the weights as Charlie says with no reduction.

You can tell it’s too much if you constantly feel like crap. TopCat and I are saying the same thing.

12

So i started.
first day: Tempo, 1200 m. Med ball wo.
second day: Hill. 2 x 5 x 40 m. + 1 x 5 x 20 to warm up (after 5’ jog, 5’ strecth, 5’ drill). + weight, unilateral wo, to balance my muscle.

i noticed I have blocked the right side of abdomen, when i try to put myy leg on my body, I noticed like i have a muscle blocked in my right side of abdomen, what can it be^?

13

Do you mean you can’t flex at the hip on your right side? Also I think tempo will benefit you based on you saying you felt tired after your 12.5 and also because of the 60m time in relation to the 100m time.

14

i said that when i flex the hip on my pectoral, i fell like my abdomen have a blocked point, i can’t explain.

I felt tired after the 30-40-60 m run, so before i tried 100 m.

now i did my first week in GPP.
I did.
1.hill:
2x 6 x 40. best time 6.25
2.tempo: 1800m
3. hill
2 x 6 x 40. best time 6.24
4. tempo: 6x200
5. track 6x10, 5x20. EFE.
6. tempo
7. -
8. hill
3 x 5 x 40. best time 6.00

i did Weight, no plio (i start the next week)

15

I have not posted for a lot of week. however now I’m on the 4 week.
now i run the 40 m hill (3x4x40m) in 5.90.
I did this trainging + o -:
hill 3x4x40 + weight
tempo 1800m
hill 2 x 4 x 40
tempo 1200-1600 (6-8x 200m) explosive med ball.
track (start training, EFE, 480 m approximatively). + plio
tempo 2200m. med ball.

i’m working a lot on flexibility, but i don’t reach the flexibility I want (the right leg have a problem, i think the ileopsoas).
the fitness had improved a lot (now i can run 8x200 and i don t feel tired). i’ll work on strenght in the next phase (the next month)

16

Is time to Start my SPP, now i improved my fitnes, my flexibility is on work, and i must equilibrate my strenght (more strenght on hams and gluteus).

i take a week of rest (epsom salt bath, massage whit ems, a lot of stretching, 2 of tempo), and i reduce my calorie intake to loss a little bit of weight.

monday i go to track and i try
30-40-60-100 m to set my time.

I want to do a great SPP to broke the 12", now i’m on 12.5 but i have a lot of flexibility problem and I trained too much.

so i want to “write” a SPP whit you.
I have vancouver 2004, i did it in the first SPP, but now i want to do 2 day of intensity training, 1 day of SE, 2 day of Tempo.
I put 2 day weight, 1 day plio.
weight: 6x3 deadlift, 5x5 bench. GLut ham rise 3x10. 1 day. 3x3 power clean, 6x3 bench explosive.
on the track i want to do acceleration 200m and top speed, i want to improve it. how can i do?
1 day only stretching. whit pavel stretching.
CAn you help me?

17

what do you mean with “pavel stretching”?

18

the stretching explicated in the book of PAVEL “relaxe into flexibility”

19

what kind of stretch are we talking about?

20

find pavel tsatsouline Relax into stretch.
in general He talk about various type of stretching.
I want to use Breath contrast and clasp knife type whit more emphasis on hip flexor who are very tight now