I don’t know about GPP. The GPP is the phase when you are first getting back into shape and when you experiment with “weird” and different types of workouts. I would say SPP. If you do your GPP and stress the CNS too much you’ll be fried by the time Pre-Comp. and Competition phases roll around when your workouts really count.
During SPP you are already in shape and setting yourself up for the rest of the season. Pre-Comp. is your time to get yourself prepared for peak competition and the Competition phase is self-explanatory. I think SPP should probably be your hardest phase in terms of CNS stress. I also think SPP should be the point where your volume is the highest in terms of just about everything.
Invictus. Go back to the other thread and make some training choices! As for the 4-1 scheme, yes this could be done- but only by lowering the work progression vs a 3-1 or 2-1 scheme. Overall, the 3-1 scheme offers the best balance between work progression and recovery. CNS adaptation is usually accomplished in the SPP.
Thanks CF! I decided on the 3-1 scheme w/ a 5% plus increase per microcycle. Since indoor’s is a goal the other schemes would not suit my needs. There is so much knowledge and i guess I’m looking for that perfect scenario/plan … thats why I don’t want to make a hasty decision. My mind thinks in aerobic mode, however I’m aware of this shortcoming. My words can’t describe how much this forum has helped me. I’ll just say thanks to all of you. (no instrument playing please!)
Since CNS adaption should be occurring during SPP, would that be the time to do micros that include 2 SE days (1 I, and 1 II) with one short speed day and one MaxV day leaving 2 tempo days and 1 rest day?
You would only have 3 opportunities for high intensity in a week if you allow for 48hr recoveries. Some people try to short-circuit recoveries by doing a Speed, Speed Endurance, Tempo, Speed, Speed End, Tempo plan. The problem is that intensification can continue for a shorter time before a recovery week must be taken- usually 2/1 vs the 3/1 plan which is normal for EOD speed programs.
So would this setup suffice based on your advice:
Mon- Intensive Tempo
Tue- Speed
Wed- Speed Endurance
Thu- Speed
Fri- ???(Maybe Extensive Tempo?)
Sat- Speed
Also should this setup determine the total volume for the week?
That’s four speed sessions in the week,with three in a row after a medium intensity session which doesn’t allow for full recovery to start with. You can’t seem to bear the concept of even one low intensity session (surrounded by question marks). I can only make suggestions and you can do it or not, but I’m not going to give you ‘benediction’ for what you obviously want to do anyway.
Day;
1 Speed session
2 Slow tempo below 75 % velocity ( I imagine as a % of race
distance equivalent.)
3 Speed session
4 Slow tempo
5 Speed session
6 Slow tempo
7 Rest
This template I learnt from Charlie. Though i believe it was mainly for his 100m and 200m sprinters. If you (as a 400m runner) cannot resist doing a fourth speed day then it should be training day 6, not day 4 so that u don’t have 3 sprint days in a row.
P.s; What on earth is “intensive tempo”? Sounds like something a
1500m runner might do, or a novice football player who thinks he’s
improving his speed. Maybe high density tempo, maybe over-
distance tempo, even Volumous tempo, but doesn’t “intensive
tempo” defeat the object?
If i’ve got it wrong here, somebody educate me.
Some use Int. Tempo for a meso during GPP to help get the body in shape and help prepare for SE sessions later on by getting the body used to LA accumulation. Some sprinters do it, some don’t. I personally like it to start off so I’m not going too fast too soon. Only 1 meso, though (not during the unloading week).
Goose and Charlie, thanks for spelling it out to me. The concept of training per the energy systems scheme does get the best of me at times so no undue blessings needed here.
Is it a good rule of thumb to do speed on the first day? Moreover, what kind of speed would the speed days ecompass (ie. absolute or speed endurance) and does the order you place it make a difference?
I’m not sure wether or not it’s best to do the speed on first day, I don’t think that one makes much differance. I prefer my first day’s training to be a speed one.
As you are a 400m hurdler you perhaps need to consider wider variety of speed elements than say a 100m sprinter, especially than somebody training for 60m indoors.
If you are working from long to short I would imagine that, in the GPP phase, more of the speed sessions could be speed endurance. (perhaps 2 in every 3 if you were in second half of GPP phase.) The closer you get towards pre-season and competition phase the mor Under-distance work such as 300m hurdles, and even some shorter distances. Perhaps 2 in every 3 speed sessions being under-distance, during the Special preperation phase. This is a simple and very “structured” approach, which is why I mentioned it, but bear in mind I have never personally trained for the 400m or 400m hurdles.
More over, as you aproach the competition phase you may have more luxery of choice as to when to do what, to polish up your over-all race.
(I say “luxery”… that is if you have had a strong GPP and SPP phase/s of training behind you.)
IMHO, you are still trying to stuff to much in here. Remember that the body must be allowed to recover, and there not a single day in here that can be classified as L.I. You would profit much more from ext. tempo or general endurance on T, Th, Sa, plus all that stuff in the medium intensity range will tighten you up and wreck your sprint technique. Waiting until Sa to try to do your hurdle tech. means that you will get nothing from it as you will already be a wrecked. When do you plan on lifting, if at all? I think that this still needs some work, but one again, that’s just my opinion.
