2hi:
Mon:
cl 5x2-3
bp 3x3-5
stepups 3x5
jsq 2x8
Thur:
sn+hh 5x2
sq+bound 3x3-5
db ip 3x6-10
jsq angle 2x8
tue/fri: wt circuits
3hi:
Mon: speed
snatch
bp
stepups
Wed: spec end
hs
jump squats
we pullups
Fri: accel
cl
sq
db ip
Tue/Thur wt circuits
Will do, gonna perform a mod 3wk gpp - to help get back on track.
Mon: accel
Thur: 1st wk accel then bleed in efe runs etc
Tue: ext tempo
Fri: CSW
I wanted to make sure we were really talking about HI, and not work volumes. John Smith has a basic rule about going to Max not more than once a week, and that’s for 20-year-olds as well as for Willie at almost 50. A lot of stuff like 3X300 that JS does during SPP is there to provide enough work/stimulus to avoid peaking early while saving the CNS. To me, this is a good rule, so I only go between 30 and 120 once a week. I find that I need SP/SE/SE1 3X a week (when I have the time to get it in) to reach potential, but most of that is submax.
Last year, middle of SPP:
Mon 3-4X6X60
Wed 5X120
Fri 6X60
(I had the best results late when the 4X6X60 went to 2X200 with 30 min, just like Charlie said. I also learned that, while I was able to get to 4X6X60 eventually, they were too much for me and led to less performance compared to 3X6X60)
This year’s plan:
Mon 3X300
Wed 5X120
Fri 6X60
I’ve also found that the Steve Francis MVP GPP with the combination of high volume long stuff combined with power stuff from the seminar notes found elsewhere on the site works EXTREMELY well, which is why I asked what I asked on the Bolt thread. In normal JS fashion, the long stuff starts at ET pace, then gets faster each week, and after 4-5 weeks of this, you’re flying in workouts. The difference between the MVP and HSI GPP seems to be that the Jamaicans have more endurance volume combined with much more pure power (though JS does some hills and starts like 15X30m, it’s not the steep hills and sleds with up to 50 pounds the Jamaicans seem to be doing).
Fighting Fire With Fire…
Early in GPP this year:
Mon 3X450
Wed 10X40m steep hill
Fri 5X300
Now, at the end of 8 week SPP, building up the s-l:
Mon 3X2X150 (~400m race pace rest 60 sec/10 min)
Wed 3X6X40 (on grass, from blocks, barefoot, rest walkback/6-8 min)
Fri 3X2X150 (~400m race pace rest 60 sec/10 min)
I’d go the opposite for the 3rd and do track work only and maybe some plyos & med ball throws.
Why the wt ( which I assume is weight) circuits? Either way (2 or 3 HI) to me you have too much weight room stuff, I feel stuffed just reading it and Yes, yes, yes, I know there is a huge difference between CNS and muscular fatigue.
Probably won’t do any running tempo instead I will perform wt circuits, hurdles, med circuits etc etc.
Sample circuit:
Series B:
bar curl
pushdowns
kb rdl
hammer curl
hang leg raises
db lat raises
Perform 10reps with no rest after completing all movements rest 90sec. Actually the wts are good, I’m only performing three primary lifts twice a week. Not sure where you see all the weight volume??
2hi:
Mon:
cl 5x2-3
bp 3x3-5
stepups 3x5
jsq 2x8 (always like to finish with something fast)
Thur:
sn+hh 5x2 (complex)
sq+bound 3x3-5 (complex)
db ip 3x6-10
jsq angle 2x8
tue/fri: wt circuits
Another thing I notice is my body doesn’t handle long tempo work when the weight/speed vol or intensity is high. I prefer to perform longer tempo work when I am in a maint phase. For example when trying to do 4x300 etc in gpp the runs always turn out to be trash because my legs are already trash from the weights and speed.
This is how I’m planning on progressing my spec end work in spp 1 - any thoughts?
Int: TV: Starts: SE: Rest:
20 820 2x20+1x30+3x250 12
20 820 2x20+1x30+3x250 12
30 820 2x20+1x30+3x250 15
30 600 2x20+2x30+2x250 20
30 600 2x20+2x30+2x250 20
30 600 3x30+1x60+250/200 20
30 550 3x30+1x60+2x200 20
30 440 3x30+200/150 20/15
30 450 3x30+60+2x150 15
30 300 3x30+60+1x150 15
Race: 180 2x3x30
If I decide to compete in meets, I will be limited to about 1-2 indoors and about 3 outdoors meets because of spring football prac etc.
See the article on Bolt’s (ahem) “weight training” linked on elitetrack. BTW Willie Gault, pushing 50, gets up to 3X10X225 on the bench. Don’t know if I’m supposed to say that, but it’s the truth.
Running 7X300 as ET, as CF claims Ben did, has VERY different lactate effects than 3X300 as SE1. I don’t have a problem doing 300-450 @ 70-75%.
I don’t know about 400 specialists because I’m not one of those, but I find split 300’s to be a better balance for a pure sprinter. You can run them faster, and the lactate level doesn’t get as high.
Running the longer tempo (and at this time I’m still doing heavy accumulation in the weights area, so the pace of 350-450 isn’t as important) is where I find the JS weights before sprints approach to be an advantage. But I’m a follower of James’ approach in the weights area, and when the speed is cranked up, the weight load is sharply reduced.
Sorry, I’m not buying that article. I don’t care what his bench press strength is because I know many “black” athletes - young and old who can press alot - it’s something they do in the hood. How much can he squat or clean? I would die attempting a 450m run. What’s James lifting approach?
Remember Charlie’s comment about the people with the highest output needing the longest recovery, and also about what the top guys can lift in the gym compared to what they actually do. It follows that the people who CAN lift the most are exactly the ones who should hold back the most.
I’ve learned to do similar with the primary weight stimulus preseason and early in GPP when the track stimulus is minimal, then when the SP/SE goes up, the weights go down.
All of that can be done by sticking with 3-6reps without using %'s. If you perform wts after speed while using 3-6reps you should be ok.
why are you doing 300’s as tempo and not 100’s and 200’s? THAT would knock anyone around. :o
The total weights I referred to includes the circuits.
I wonder if the issue of struggling with tempo is a case of its irregular nature and high volume of each rep?
LKH,
with all due respect Willie Gault’s ability and lifestyle is not representative of most people approaching 50.
For tempo then, i would suggest a bit more circuit based workout - ie
run 100m (jog) - 10 push ups, run/jog 100m squat jumps/burpee/lunges etc, run 100m - sit ups, run 100m step ups.
Then rest n repeat for say 1min.
You can do Whatever exercises you want - mediballs, jumps, plyros - and inbetween you’re doing low intensity tempo runs.
It gets the heart rate going, But soooo much easier than 3 x 300m tempo pace on your legs.
Plus, saves a heap of time - Tempo and Circuit training all at the same time.
Re - John - i would do the 3rd HI day Weights after 1month of doing 2 for this reason - that HI weights is easier than HI Track. If HI weights knocks him around, then he simply pulls the plug on 3 HI days.
HI weights would be something like, 1 arm dumbbell snatches, power cleans, heavy benches, heavy deadlifts etc.
Plus - i believe RB is doing Football this coming season?
I haven’t ran in 2months, but I did toss away some good weight in today after completing 3wks of cad workouts.
The circuits takes no time, I can warmup, tempo, and circuit in about 60-70mins.
What’s the problem with 300 tempo? Just run it slow. I know Somesay lesser talented athletes shouldn’t do it maybe but seriously, just run it slow. Sometimes it helps mentally.
I say willies bench stats in a magazine. Don’t think that’s a secret. I have seen video and pics of bolt lifting along with other Racers guys. It’s all bodybuilding type shit, hammer strength stuff.
What’s the problem with 300 tempo? Just run it slow. I know Somesay lesser talented athletes shouldn’t do it maybe but seriously, just run it slow. Sometimes it helps mentally.
I say willies bench stats in a magazine. Don’t think that’s a secret. I have seen video and pics of bolt lifting along with other Racers guys. It’s all bodybuilding type shit, hammer strength stuff.
Don’t like snail pace tempo. Why don’t you try the hammer strength shit.
If you run 250s or longer slow, that’s because you’re not in shape yet, which is what you should expect after being off for a long time. You can run them as splits with short rest.
But there are reasons why all the top guys are running all those 300s these days, and it’s not because they don’t work.
I didn’t know that all the top guys were running 300’s? Also I don’t see the point of doing long tempo work if you are doing:
Mon:short speed
Tue: Tempo
Thur: Spec end 120-300
Fri: Tempo
The long spec end gives me everything and more then running 6x300 snail pace.