ahh, okay, thanks for the help
Nap, what do you think of 8 week blocks, geared toward strength with some speed, and then geared toward speed with some strength, or something of the sort. Just working all the elements but just at different levels like you said.
8 week blocks would be fine. Remember what you are training for, speed and power. Your ratios will then be dictated by the effect they have on the CNS (Central nervous system). The CNS takes approximately 48 hours to recover, however Tempo work takes 24 hours. Therefore, if you alternate CNS work with Tempo work you can continue to train.
Strength Phases:
Anatomical Adaptation (A.A.) (Accumulation weights)
-build tendons and ligaments
-hypertrophy (increase muscle fiber diameter)
-base for heavy loads
-50 to 75% 1RM
-10-12 rep
-Intro Olympic Lifts (OL) (have built in Plyo effect with much less stress than jump training)
-If unable to learn OL can supplement WITH PULLS AND PUSHES or medi ball throws (medium to heavy)
Maximum Strength (MxS)
-increase recruitment of muscle fiber
-improve relative strength (greater strength to weight ratio)
-80+ % of 1RM
CNS (Speed & Power Development):
During A.A. phase:
-hill runs for technique (acceleration tech.) 1-2x per week on speed day for up to 7 weeks
(teaches technique without paralysis by analysis)
-mix in explosive Medi ball Throws (ExMBTh)
-with low intensity plyos (up on box not off to ground) (TWO MUCH JUMPING DOWN WILL BREAK DOWN THE LEGS) (LOTS OF JUMPING ALREADY IN BASKETBALL)
-A.A. will not compete with CNS for speed but MxS (max strength) will 80% +.
-Can do more speed work with longer distances during this phase (20+ yrds)
-Usually 4-8 weeks in length depending on experience of athlete
MxS Phase:
-Places greater demand on CNS
-Sprints should be of shorter duration 5 to 20 yrds. (helps to protect legs and CNS)
-Three to 6 weeks in length
Things to consider:
-I would just alternate these phase of strength and speed into you training blocks.
-The Tempo elements will remain in your program ALL YEAR, AS THEY WILL REGENERATE AND PROTECT YOUR ATHLETES FROM OVER TRAINING
-Alternate CNS work with Tempo work (you can even do it during your practice work (high CNS practices full out scrimmage vs. foot work, tactical skills, shooting drills etc. THINK HOW THE BODY RESPONDS TO TRAINING. IF YOU WANT YOUR GUYS SHARP ON GAME DAY DON’T BURN OUT THE CNS WITHOUT PROPER REST.
-If you don’t have guys that can lift (bad back, or other restrictions Explosive Medi Ball Throws will do the trick)
-I would say it would be a great investment of money and time to purchase the Charlie Francis GPP Essentials so much great information and details about training, also look for the next conference for Charlie so much info and answers to questions
Alright, so let me make sure I have this right nap.
AA Phase
10-12 rep at 50-75%
Hill Runs and Longer Sprints of 20+ yards
mix in explosive Medi ball Throws (ExMBTh)
Low intensity Plyos
4-8 weeks
- How many days a week am I Lifting/running?
Maximum Strength
80+ % of 1rpm
5-20yd sprints
3-6 weeks
- Again how many days am I lifting/running.
You said the tempo elements will remain in the program all year, I’m not quite for sure what the tempo work is you are talking about.
Thanks for the help nap.
Many of the threads on the site can give you examples of tempo work. The variations are endless and you will be the judge as to the condition of your athletes CNS at any given time during the year.
thanks for all the help nap.