Thursday 10/9
Afternoon:
7km run in 30 Minutes
Volume Day/ Week: 7km/34km
Night:
28 Minute Sauna
Barefoot sprints 
How does the Vertimax work?
All I know about it is that it can be replaced for a power/Olympic exercise or you can replace an Olympic exercise with that.
lol yea I gotta hit the barefoot sprints.
The vertimax is essentially an elastically resisted platform. I perform squat jumps on it. I would consider it closer to a plyometric activity than an olympic lift but I do have quite long ground contact times. However the resistance is very linear and it feels very natural.
Friday 10/10
Afternoon:
Dynamic Warm Up
Hurdling Technique Drills 
notes: I have made the decision to forgo my high school season indoors to participate with a different coach and compete unattached at college meets and still do NSIC and Simplot Games. My new coach is Steve McGill, he is primarly a hurdle coach but we will be focus my training for the 400/800. His past athletes include Johnny Dutch who just missed the olympic team this year in his freshman year of college, Wayne Davis, Booker Nunley, and many other great hurdlers. I am looking forward to the season very much, and I think my first meet will be at Clemson in early december.
Volume Day/Week: 1km/35km
Saturday 10/11
Afternoon:
11km run in 45 minutes
Volume Day/Week: 11km/46km
Sunday 10/12
Afternoon:
10km run in 42 minutes
Nights:
3km bike ride
Form Drills
10X100m barefoot on grass @15s with 60s recovery
3km bike ride
Volume Day/Week:12km/12km
lol here we go with the barefoot. You motivate me. I should try that sometime. I fear running barefoot on any surface except sand.
Btw, if you didn’t see my post about doing low reps for deadlifts in my thread, here it is man:
Monday 10/13
Afternoon:
Dynamic Warm Up
Agility Ladder
Dot Drills
3X5 Vertimax with 4 cords @ 3:3
3X3 Snatch @30kg 270
3X1 Snatch @40kg 120
4X8 Back Squat @70kg 2240
2X8 OH Squat @30kg 480
2X5X20m Sled @25lbs 30s rest for reps/4 minute rest for sets
2X12 DB RDL’s @30lbs 720
2X10 GHR
1X10 Hanging Leg Raise
1X10 Phisioball Crunch
Volume Day/Week:1km/13km
Weight Volume: 3830kg
notes:would have done more durring the first session as well as including a second tempo session 4 hours laters but I had an AP physics lab due that was hoarding all my time 
.
AP Physics? high five
I fail at Phys. Im a Bio guy lol.
All hail to senioritis brudda!!!
the senioritis is pretty bad, if I didn’t have an internship for a quarter of my day I would not be able to make it out.
Btw I see you are moving deadlifts to the begining, good luck with them!
Tuesday 10/14
Afternoon:
Dynamic Warm Up
12X400m hills @82s with 3 minute jog down recovery
400m Cool Down
Volume Day/Week:10km/23km
Night:
5 Min Bike
2X8 Bench Press @135lbs
2X8 Chest Supported Row @70lbs
1X12 Incline DB Press @30lbs
1X12 Narrow Grip Pull Downs @100lbs
1X10 Tricep Rope Pressdowns @60lbs
1X10 DB Curls @20lbs
1X10 Shoulder Three Way @10lbs
2X8 45 degree back extensions
2X8 decline sit ups
Wednesday 10/15
Night:
22 Minute Sauna
notes:was supposed to have handball practice today (cross training) but it was fall break for the college students.
Thursday 10/16
Early Afternoon:
6km Run
Late Afternoon:
Dynamic Warm Up (1000m Total)
1000m Worth of Hurdle Run Thru’s and Conditioning
notes: my trail leg is wicked but damn I keep overextending my lead leg instead of stepping over the hurdle.
Volume Day/Week: 8km/31km
Friday 10/17
Afternoon:
Dynamic Warm Up
15 Various Med Ball Throws (warming up the CNS)
3X5 Vertimax with 4 cords@ 4:4
3X3 Clean @50k
3X1 Snatch @50k (I just got the urge to do snatches rather than cleans)
3X12 GHR
1X10 Hanging Leg Raises
notes:felt like shit before this session. started to feel better but then I just felt whiped by the end.
Volume Day/Week: 1km/32km
Saturday 10/18
Afternoon:
15 Minnutes of Hamstring Stim
Late Afternoon:
5km Warm Up
Form Drills
2X1200m @3:45 with 5 minute recovery
600m Cool Down
notes: Was supposed to do 3 but still not feeling well, I didn’t sleep enough this week, plus I have been very stressed over school.
Volume Day/Week: 8km/40km
Next 4 weeks of GPP will look like this. Comments welcome 
Sun:
- 6 Mile Run
Mon: - 12X200m @32s with 1:30 Recovery
- Weights, Plyos, and Stim
Tue: - 14X400m Hills @80s
- Upper Body Weights
Wed: - 6 Mile Run
- Sauna
Thu: - Hurdle Technique Practice + (6X(2X100m) over hurdles 2,4,6,8,10 @75%)
Fri: - 2X10X100m @15s with 60s Recovery
- Weights, Plyos, and Stim
Sat: - 6X800m @2:30 with 3 Minute Recovery +6X150m Hills
What are you using for hamstring stim???
Your basically Doing 5 WO’s a week for your next stage of training. From what I gather you are in the begining of your GPP Maybe a month in.
I think you are running way to many anaerobic WO’S. I think you need to build a much stronger aerobic base. When does your season end? May-June?
If you plan to run 800 I think you may struggle later. If the 400h or open 400 is your goal you may be ok with this type of work.
I used just IFC for 20 minutes to get my foot in the door. But I read up and I am going to do Charlie’s recomendation of Russian Stim at 10 on/50 off for 10 minutes. I have a question regarding this though should I place the pads further up my hamstring, and if I do glute stim where should I place the pads.
I am very blessed to have access to stim where I intern, as well as lifting platforms, bumpers, ultrasound, vertimax, 50m of indoor mondo, and medballs. I feel very fortunate and I am very thankful.