Program April 26-November 7, 2004
My major concern is what I’m doing in the GPP, it just doesn’t feel complete. Coming from a long to short program I’m finding it hard/weird to apply Charlie’s principles during a GPP. Hopefully I’ve made a Charlie approvable GPP.
Earlier this year I had major problems doing SE2, that is why I have that 300’s day in the GPP. Should I not worry about it and drop them, if so what should I replace them for? I was thinking submax speed (3x3 60m. @ 95% or 3x3 120m. @ 95%), any suggestions or thoughts? I’m planning on running 100 and 200, hoping to slightly focus more on the 200, so I want to be sure I’m ready to run quality SE runs during my SPP. I’m also worried with the intensity of the hills workout, too low, too high, too much volume? That is the exact hills program I did last year, which I credit as a main component of the great form I reached September in.
Below is the general outline I’ll follow, considering I have 28 weeks in total, and that I’ll be aiming for the following peaks if possible :
18-19 September Sub-23 National Cup of Clubs (this will be my chance for revenge for not being in Nationals)
30-31 October National Cup of Clubs (here we’ll be aiming for a top 5 finish in both relays)
Other important competitions :
9-10 October “Semana de Rosario” International Tournament
6-7 November “Semana del Mar” International Tournament
The definite peak should be for the last week of October/first week of November. Those two will be the most important meets on a national level and when weather should be the best to accomplish great performances.
GPP 7 weeks (April 26 - June 13)
SPP 7 weeks (June 14 - August 1)
Pre-comp 4 weeks (August 2 - August 29)
Comp phase 10 weeks (August 30 - November 7)
I’ll have two three weeks mesocycles in my GPP with one unloading week. A 3-1-3 max strength phase in the SPP. 1 unloading week then a three week meso in pre comp and then the comp phase for which I’ll decide the exact workouts when I see what type of form I’m in and what stimulus or work to top off form are needed.
Ext. Tempo 3x a week (given)
CNS Day 1 - Prep for SE2 - 4x300m. week 1, 5x300m. week 2, 6x300m. week 3, 8 mins rest, 41-43 target time (85% intensity)
CNS Day 2 - Hills - 5x220m. 5x120m. 5x60m. 3/6/2/6/2 rest (weeks 2 and 3) CNS Day 3 - acc. dev. - 6x20m. week 1, 8x20m. week 2, 10x20m. week 3
CNS Day 1 - Prep for SE2 - 2x2 300m., 8 mins between reps 12 mins between sets, 39-41 target time (90% intensity)
CNS Day 2 - Hills - 5x100m. 5x220m. 5x120m. 2/6/3/6/2 rest (weeks 4 and 5); 2x(220-140-80-80-140-220m.) (week 6); 4x220m. 4x140m. 6x80m. (week 7)
CNS Day 3 - acc. dev. - 6x20m. 4x30m. week 1, 4x20m. 6x30m. week 2, 9x30m. week 3
CNS Day 1 - SE2 - 2x300m. 2x250m. 2x200m., 10-12-8-12-6 rest, target times 300 = 38-39, 250 = 30-32, 200 = 23-24
CNS Day 2 - hill then max v - 3xflying 20 technique, 3xflying 20 (week 3)
CNS Day 3 - acc. dev./speed - 6x30m.,2x60m. (week 1); 5x30m.,3x60m. (week 2); 4x30m., 4x60m. (week 3)
Tempo Day 3 - Int. tempo on hill for first 2 weeks 3x4x100m. - this rounds off the hill work.
Speed Day 1 - SE2 - week 1 3-4x300m. full rest <38 secs, weeks 2&3 2-3x300m. full rest <37 (full out, hopefully under 36!)
Speed Day 2 - max v - 6x flying 20 or 4xflying 20 and 2x60m or 4xflying 20 2xtechnique 60m. (day 2 reaches maximum of 400m. per session last week of SPP)
Speed Day 3 - acc. dev./speed - 4x30m. 2x flying 20, 3x60m, 1x80m. (day 3 reaches maximum of 400m. per session last week of SPP)
Speed Day 1 - 4x200m. full rest, full out!
Speed Day 2 - SE1 - 4x150m., full rest, full out!
Speed Day 3 - acc dev./max v/speed - 4x30m. 3x60m. 2x80m. and begin blocks work
Volume begins to decrease 50-100m. a week in precomp.
Major lifts (front and deep squats, cleans, snatch, push press, bench press)
2 weeks 8x3 1 min rest (70%)
3 weeks 6x3 1 min rest (75%)
3 weeks 3x3 (80%, 85%, 90%)
unloading 2x3 (90%)
3 weeks 3x3 (95%, 100%, 105%)
4 weeks 2x3 3xweek
Maintenance 2x3 2xweek
Minor lifts (lat pulldowns, arm curls, shoulder press - may include others, ie T-bar row, triceps extensions, inclined bench press)
2 weeks 6x5 1 min rest (70%)
3 weeks 5x5 1 min rest (75%)
3 weeks 3x5 (80%, 85%, 90%)
unloading 2x5 (90%)
3 weeks 3x5 (95%, 100%, 105%)
These are replaced by general work here
These are replaced by general work here
Gradually increasing as is possible, currently doing 3x8
To max of 5x12 (for maintenance period)
Gradually increasing as is possible, currently doing 3x10
To max of 3x30
Gradually increasing as is possible, currently up to 5x50
To max of 1000 per day
Emphasis on Up during GPP (acc dev)
Starting with just 12 FC per session and build up to 24 FC per session
Emphasis on Down during SPP (top speed dev)
Starting with 16 FC per session and build up to 30 FC per session (higher volume then in up dominant sessions because CNS stress is less for down)
As needed as stimulus during comp & pre-comp