Please critique my GPP training

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1

I wanted to follow this program. I am not sure about the wieghts.

First 3 weeks of November.

Monday:

AM:
weights @ home before work(need help with this)

Warm up:
Jog
Stretch
Strides out to 80m (very relaxed)
A skip B skip High knee 3x30m each

5x6 low hurdle hops
5 frog jumps (last jump into LJ pit)
15-20 reps of 20m falling accelerations

Cool down.

Tues
<2000m of tempo work (i will try to mix it up here to keep it from getting boring) no more than 70% intensity.
Abs and calisthenics

Wed
AM

Wieghts @ home before work

warm up/stretch/drills

10x30m Starts
stick drils 5x30m
5x30m (stride)30m (ease) 30m (stride)

Cool down

Thurs

Same as tuesday

Friday

AM

wieghts @ home

Warm up

Running Bounds
5x30m stick drills
5x30m (drive) 30m (stide) 30m(lift)

Sat:

2x300m @ 85%
4 100m hills

or

Tempo and Core work

I am not sure of the wieghts (loads, intesities etc.) But am doing olympic lifts. Right now i am just doing non specific wieght loads 3x15 of all possible lifts. This program will change slightly in the middle of november and get a little more intense if i see any real improvements in strength and speed. If anyone has any ideas on this program let me know.

Thanks.

2

What events are you looking to compete in?

You need to break out your weight program in detail. Also 15 reps is way too high even for GPP.

Are you doing track work in the evening and weights in the morning? If so this is ok but watch out for overtraining.

Need to know what events you plan to run before I can comment any further.

Cheers,
Chris

3

60m indoors maybe the 200m towards the end of indoors. wieghts will be in the morning. Im not sure how to set up the intensities/reps/sets. I dont have a set wieght routine and was looking for some ideas… If anyone has some routines let me know.

JB

4

Here is the routine I am following for GPP.

Hope this helps :slight_smile:

GPP from Sept 1st to Oct. 6th

Saturday morning: Long steep Hills at Ski hill
5 x ~250-300 meters walkback recovery

Sunday afternoon: Lower body weights/core
3 sets front squats
2 sets step ups
3 sets calf raise
3 sets reverse leg press
2 sets light ham curls
2 sets light extensions
5 sets med ball
3 sets hanging leg raise
3 sets hypers

Monday evening: upper body weights/tempo
3 sets bench
3 sets chins
3 sets shoulder press
2 sets dips
2 sets curls
10 x 120 meter Tempo

Tuesday - REST

Wednesday evening: Hills
2 x 4 x 200 meter hills walkback recovery 2 minutes between sets Less than 25 seconds per rep.

Thursday evening: Lower body weights/Core
3 sets front squats
2 sets snatch grip deads
2 sets calf raise
2 sets ham curls/reverse leg press
3 sets hanging leg raise

Friday: REST

5

I see a few things I can use. But damn, I dont think that I could run up a 200m hill under 25 sec! What are your times for the 200?

6

Best ever in comp was 22.1 In practice a few 21.8’s :slight_smile:

Cheers,
Chris

7

Mon.

Cleans
115x5-8
134x5
163x3
Squat
168x5-8
182x5-8
196x5-8
Dead Lift
140x5-8
182x5-8
224x5-8
Bench
115x5-8
144x5
163.2x5
BNP (Smith)
50%x5-8
70%x5-8
80%x5-8

Wed.

Cleans
95x5-8
135-5-8
153x5-8
Squat
140x5-8
196x5-8
224x5-8
Dead Lift
168x5-8
210x5
224x5
Bench
95x5-8
135x5-8
155x5-8
BNP (Smith)
5%x5-8
70%x5-8
80%x5-8
Rowing (bent over)
50%x5-8
70%x5-8
80%x5-8
Abs
3x25

Fri.

Cleans
115x5-8
125x5-8
135x5-8
Squat
168x5-8
210x5
240x5
Dead Lift
168x5-8
210x5
240x5
Bench
115x5-8
144x5
163.2x5
BNP (Smith)
50%x5-8
70%x5-8
80%x5-8
Rowing (bent over)
50%x5-8
70%x5-8
80%x5-8
Abs
3x25

This is the power workout I wanted to do the speed days. I am planning to do a scaled back version of this because of time (I can only fit in wieghts @ lunch) Also the indoor track is only open tuesday and thursday. So I dont know how to make the most of the 2 days on the track. I was thinking on Mon Wed and Fri to do this circut:

  1. 60 Sec lunge (alt. legs)
  2. 60% Bench
  3. 60 sec step up 10" step(alt legs)
  4. 60% bent over rows
  5. 60 sec. bike
  6. pull ups
  7. 60 sec. rope skipping
  8. 60% dumb bell arm swings
  9. 60 sec in place high knee run
  10. 60 % tricep extension
  11. 60 sec fast feet drill
  12. 60 % bicep curl
  13. 60 sec butt kick drill
  14. 60% squat
  15. 60 sec rowing machine
  16. 60 % leg curl
  17. 60 sec squat thrust
  18. 60 % calf raise
  19. 60 sec upper body ergrometer.

My only problem is how do I modify everything. I have to fit every thing in with only 2 days on the track? If anyone has any good ideas please let me know. On sat I might sneak into the track meets and get on the track and do some acc dev.

Thanks!

8

Obviously I am willing to sacrifice tempo for max speed and speed endurance work. Is this a bad idea. should I use tuesday for max speed work and thursday for tempo and circut training?

Thanks

9

I am confused :confused:

All I see there is weights? Where is the description of the speed workouts or am I missing something?
Break it down like this:

Monday:

Speed:
x number of sets of blah with blah rest

Plyos:
x number of sets of blah with blah rest

Weights:
x number of sets of blah with blah rest

That will make it easier to read.
Cheers,
Chris

10

Chris Whats up? how the training?

here was the original plan for the track…

Member

Joined: Sep 2003
I wanted to follow this program. I am not sure about the wieghts.

First 3 weeks of November.

Monday:

AM:
weights @ home before work(need help with this)

Warm up:
Jog
Stretch
Strides out to 80m (very relaxed)
A skip B skip High knee 3x30m each

5x6 low hurdle hops
5 frog jumps (last jump into LJ pit)
15-20 reps of 20m falling accelerations

Cool down.

Tues
<2000m of tempo work (i will try to mix it up here to keep it from getting boring) no more than 70% intensity.
Abs and calisthenics

Wed
AM

Wieghts @ home before work

warm up/stretch/drills

10x30m Starts
stick drils 5x30m
5x30m (stride)30m (ease) 30m (stride)

Cool down

Thurs

Same as tuesday

Friday

AM

wieghts @ home

Warm up

Running Bounds
5x30m stick drills
5x30m (drive) 30m (stide) 30m(lift)

Sat:

2x300m @ 85%
4 100m hills

or

Tempo and Core work

So the plan was

Day one
Wieghts
Pyos
speed

Day two:
tempo core

Day three:
wieghts
Plyo
speed

Day four:
tempo and core

Day five:
Wieghts
Plyo
Speed

Day six

2x300m @ 85%
4 100m hills

or

Tempo and Core work

But since now I have limited time, I wanted to change it to:

Day one:
Circut training

Day two
Wieghts
plyo
speed

Day three
Cirucut

Day four:
Not sure here…

Tempo?
Accel dev?
or some sort of easy speed endurance then progress the intensity.

Day five:
circut

Day six:
accel dev?

or

split runs?

11

Training is going great man thanks for asking :slight_smile:

Ham is recovering well. I could always be a little more consistent but I can’t complain :slight_smile:

I would do the most CNS intensive element in the beginning of the week when you are most rested. Then taper off the intensity (CNS wise) and increase the muscular component throughout the week.

If you can do 3 CNS sessions a week thats great, if not 2 will work fine as well.

Here is a sample for three sessions a week

1 - Accel/Plyo/Weights
2 - Recovery based - Tempo, pool, massage, core work, etc
3 - Hills/Weights
4 - Recovery based - Tempo, pool, massage, core work, etc
5 - Circuits (triples)
6 - REST
7 - REST

That is how I’d approach it. Depending on your energy level you could do some low CNS impact core work, flexibilty or technique work on the first REST day.

Cheers,
Chris

12

When you say stick drills are you referring to the drills to help pattern “proper” acceleration? If so I would drop those, they have a tendency to mess with a person’s mechanics. He’s a thread about stick drills.

http://www.charliefrancis.com/community/showthread.php?t=696&highlight=stick+drills

Also, it would make more sense to me to move the plyos to after the acceleration work. Unless you have some reason for having the plyos before.

13

Personally I like the ins and outs (30m hard 30m easy 30m hard) Should I do these instead? As far as me doing the wieghts before plyos and speed goes I was following this program (see this thread http://charliefrancis.com/community/showthread.php?t=3912) and it just happened to work out this way. I can only get to the track on tues and thurs eves. But I might drop the stick drills.

Thanks for the advice

14

Could you use another sports pre season training as part of a GPP??