What ive been doing so far:
sunday: general wamrup
7x30
weights, full body
tuesday:general warmup
60m x 4
weights full body
thursday: general wamrup
120m x 3 95%
Tempo in between…
What can I change in warmup\runnign sets that will get me out of this stall ? thanks
You need to post more info about yourself including your background training, age, training years etc.
Um, i’m 19, been training for the 100m for 5-6 months now. 6’2" and 220lbs.
Ive been doing the above routine for quite a while now… with no change… my 30’s are the same, my 60’s are not getting faster… im just not improving at the rate a beginner like me should improve.
I see alot of athletes on my city team doing like 2 hours of runnig drills like high knees and stretching before they put on their spikes… i dont do all that, i warmup, do dynamic stretching, throw some med balls, and wear my spikes.
1: how are your strength levels?
2: you may need an increase in running volume and probably could decrease to only 2 high int days, save the 120’s for later?
3: hows ur mobility? ever thought about dropping weight?
Am in the process of dropping more weight… i was 245…
Deadlift is 500, squat the same.
Did you do any accumulation/GPP period before you started your SPP training?
Well, I figured that being a basketball player (before i started training for 100m) would kinda act as GPP, i used to dunk and play every day.
I’ve been doing the same workout for months now… takes about an hour and im out of the stadium… i see the other athletes spend like 3 hours in there … im already dying for a meal after 2 hours so i dont know how the hell they hang in there for so long training.
You think I should also do those long 1 hours warmups with all kinda high knees stuff and jumping around like they do ?
I could do fast easy fast for the TOP SPEED instead of the 60’s, change the 120 in 200m 90% runs, and do 40m accels instead of 30.
No matter what it is, i wanna keep it strict CF style, i have faith in this system and im having fun following it.
You did no GPP and you have done the exact same workout for 3 months.
I think those are the root of your problems.
Good to know !
So can you suggest a different workout for me ?
What are you all doing before you put ur spikes on ? is it normal to finish a workout in 1 hour ? coach (not my coach, but hes helpin me out when i need him ) tells me i’m being a pussy finishing the workout in under 2 hours most of the time
Warm-up jog or easy strides
Easy stretches (not long)
Dynamic Flexibility/Mobility
A few drills (A-Skips, High Knees, Butt Kicks usually)
Then accelerations
You shouldn’t be able to finish that in under 20mins.
You finish your workouts fast because you have low volume and it doesn’t sound like you do a thorough warm-up. 4x60m even with 10ms rest between each is still only 40mins. 3x120m even with 15mins between reps (doubt you take that long) is still only 45mins.
I wouldn’t worry about the time your workout takes, I’d worry about keeping the same workout for 3 months without changing it. If you want to follow CFTS, check out CFTS and the Forum Review so you can get a plan together.
Ah, read it twice… it’s too confusing for me… I wish I had trained with him… It’s just impossible to know everything you need to succeed while actually putting in 100% effort in it.
I know the basic plan and what i need to work on, if ur saying the biggest problem is the “exercise” selection then lets change that:
Sunday:
Warm-up jog or easy strides
Easy stretches (not long)
Dynamic Flexibility/Mobility
A few drills (A-Skips, High Knees, Butt Kicks usually)
Then accelerations, I’ll do 6x40m.
Tuesday:
Warm-up jog or easy strides
Easy stretches (not long)
Dynamic Flexibility/Mobility
A few drills (A-Skips, High Knees, Butt Kicks usually)
Then flying 20s X 3
20E\20F\20E\20F x2
Thur:
Warm-up jog or easy strides
Easy stretches (not long)
Dynamic Flexibility/Mobility
A few drills (A-Skips, High Knees, Butt Kicks usually)
200m X 2 85-90%
Looking different ? Ill change the weights workout a bit too…
What about medball throws ? where should I add them , when, how much…
What are your reasons for selecting those sprint distances/volumes/reps and how does it relate to what you were just doing? What are those workouts going to do to get you ready for your meets in February?
If you are able to answer those questions to yourself, then you should be okay.
Well the only thing i can think of is a new shock to my body with new sprint methods… that will get my technique and running speed up 2 till 2 weeks before the meet, then ill deload and hit the track.
I know I need to work on:
accel form, head gradually rising, and first\second step out of the blocks work, but i bet being slow on the first step is all about block settings. (45" VJ from running at peak, and 500lb dead, yet slow block starts, i must be setting them the wrong way)
Coach said that when im coming off my accel phase i look like im trying too much, I need to work on relaxing, and dropping my BW more. just weighed myself today, and i’m 210lbs !!! 
the ultimate goal, more power.
I will try to incorporate more technique drills in my warmup, and really concentrate on those accels, and let the rest come naturally.
sounds like you want a Plan?
the vancourver dvd has a plan, day by day for a few months. explains why its writtin up like that and what to look for. 
of course, you’ll get like 3x more benifit from the vancourver dvd if you follow a proper GPP, how its done and what is done and why you do certain things is fully explained in the Gpp movie. without this dvd, other things seem confusing:confused:
Gpp will take like 7wks approx - and you’ll be faster for sure by the end of it.
also, trying to diet to loose weight (a lot of weigth) and trying to gain speed generally dont happen at the same time. factor that in also
Starting next season ill do proper GPP… right now, i need to reach peak performance in Feb… not the summer.
What should I start doing, to maximine my natural speed until feb besides stop losing weight ?
Just follow the above workout, and deload 2 weeks before the meet ?
i must buy Vancouver, i now have GPP and i followed it, but i’m at week 5. the thing is:
i don’t improve my speed, and i eat few kcal, it can be the problem?
how many kcal is needed on average?
it could be… you need to fuel the workouts and fuel recovery
kcal vary largely from individual to individual.
make sure it is at least good clean food and plenty of protein also.
you should really notice by wk 6and 7 the extra speed - the 20easy 20fast 20easy -
Changed my workout today Davan… felt so much better ! i felt like i was improving… .
thanks for all the help guys, this forum is great