Program analysis

Expert Discussion Advanced Sprint Training
1

Greets people, as some of you may know I’ve been online here since last year and after having read all I could by Charle (CFTS, SpeedTrap and te Forum Review) I’ve learnt a lot, but as Tom Green said in another thread, often you need the live feedback of a coach to help, I’ve got a coach here in Chile, but unfortunately I don’t see him often and feel he hasn’t really taken me seriously. He gave me the following training plan for the month of june, and I would like some feedback, considering that during the week I ran on wednesday and friday 10.9s manual time on a short track 60mt straight plus tight curve and then on saturday I ran a horrid 100 in 12.09 FAT.
I don’t really have an explanation for that, but I would like all your input. I’ve PM’d Rupert a few times for getting a plan from Charlie, and I’m gonna post for one on the main page of the site but I’d like some advice first because I know that I need to improve SE and my basic fitness as well.

Here goes the plan:
Monday
3 x 20 coordination (drills)
3 x 50 mts 4’ rest
Weights squats and bench press
1st week 70% 3 x 6
2nd week 70% 8, 75% 2 x 6
3rd week 70% 6, 75% 6, 80% 2 x 6
4th week 70% 6, 80% 2 x 6
320 abs
150 hypers

Tuesday
1st week 2 x 6 x 40mts + 1 x 70mts 3’ & 6’ rest
2nd week 8 x 40mts 4’ rest + 2 x 80mts 6’ rest
3rd week 8 x 40mts 4’ rest + 2 x 80mts 6’ rest
4th week 3 x 100mts 8’ rest
200 abs
3 x 16 leg raises w/ 40lbs
3 x 16 bicep - shoulder with 20 kgs

Wednesday
3 x 20mts drills
Weights - Squat and bench press
1st week 70% 3 x 8
2nd week 70% 8, 75% 3 x 6
3rd week 70% 6, 75% 6, 80% 3 x 6
4th week 70% 3x4
2 x 100 6’ rest in (11.5 - 11.4-11.2 11.1 these times projected for that week)
320 abs
150 hypers

Thursday
1st week 3 x 20mts, 3 x 40mts + 1 x 120mts w/ 3’ and 6’ rest
2nd week 3 x 30mts, 3 x 50mts + 1 x 100mts w/ 3’ 4’ and 5’ rest
3rd week 2 x 20mts, 2 x 30mts, 2 x 40mts, 2 x 50mts w/2’, 3’ and 4’ rest
4th week 6 x 60mts from blocks w/ 5’ rest
200 abs
3 x 16 leg raises w/ 40lbs
3 x 16 bicep - shoulder with 20 kgs

Friday
3 x 20 mts drills
Weights - Squat and bench press
1st week 70% 3 x 10
2nd week 70% 8, 75% 3 x 6
3rd week 70% 6, 80% 4 x 6
4th week Rest
2 x 100 6’ rest in (11.5 - 11.4-11.2 11.1 these times projected for that week)
320 abs
150 hypers

Saturday
Race or 6 x 60mts buildups

Sunday Rest

I was gonna post this last night but for some reason I couldn’t log on so I hope to get some feedback soon, hopefully before tomorrow so as I know what I should do tomorrow monday for training.

Cheers and I hope to hear from you all!!!
Alex

2

anyone?? please??

3

i dont understand none of ur workouts?? explain…

4

Basically, I have to lift weights and run the distances and reps written in there, as for the percentages for the weights they are the percentages of my 1rep maximum, the weeks in front of it are the workout I’m supposed to perform in that week of june, so the 1st friday of the month I hve to do squats and bench press with 3 series of 10 reps at 70% of 1RM.

With regards to the running of 2 x 100 in those times my coach here thinks that those are the times I should be running at each week of the month so supposedly I run faster the last week of the month than the other weeks.

Any other questions?

5

Perhaps the timing during training is not accurate. Who times you?

6

I’ve been timed by at least 4 different people on two seperate days, and they can’t all be that wrong, although I have considered it, and I’ve even taken down the difference to thinking it might even be 11.8 at the worst

7

to sum it up: basically mon-fri speed, weight and core (or did I get it wrong?):

Monday
acceleration, weight, core

Tuesday
acceleration -> SE, core, weight (biceps&shoulder only)

Wednesday
weight, speed, core

Thursday
acceleration, se, core, weight (biceps&shoulder only)

Friday
weight, speed, core

Saturday
Race or 6 x 60mts buildups

Sunday Rest

==>> far too much stress IMHO.

8

Agreed with above. Put all of your CNS intensive work on an every other day basis.

9

so how should I adjust it then???
any suggestions??

10

guys?? anyone?? please?? I finally printed out CFTS and had it binded so I’m gonna go through it again

11

I’m not an expert neither an experienced trainer - but if I follow what I experienced on my (low) senior citizen (masters) level and what I read in CFTS and on “de board”

CF System is:
speed+weight (high cns stress)
tempo+core (low cns stress)
speed+weight (high cns stress)
tempo+core (low cns stress)
speed+weight (high cns stress)
tempo+core (low cns stress)

a possible modification of you program could look like that:

Monday
1st week 2 x 6 x 40mts + 1 x 70mts 3’ & 6’ rest
2nd week 8 x 40mts 4’ rest + 2 x 80mts 6’ rest
3rd week 8 x 40mts 4’ rest + 2 x 80mts 6’ rest
4th week 3 x 100mts 8’ rest

Weights squats and bench press (and prob. your biz.)
1st week 70% 3 x 6
2nd week 70% 8, 75% 2 x 6
3rd week 70% 6, 75% 6, 80% 2 x 6
4th week 70% 6, 80% 2 x 6

Tuesday
Tempo (like 2x10x100m slower than 75%)
320 abs
150 hypers
3 x 16 leg raises w/ 40lbs

Wednesday
3 x 20mts drills
2 x 100 6’ rest in (11.5 - 11.4-11.2 11.1 these times projected for that week)

speed first! weight comes later…

Weights - Squat and bench press
1st week 70% 3 x 8
2nd week 70% 8, 75% 3 x 6
3rd week 70% 6, 75% 6, 80% 3 x 6
4th week 70% 3x4

Thursday

Tempo (like 2x10x100m slower than 75% or 8x200 or…)

320 abs
150 hypers
3 x 16 leg raises w/ 40lbs

Friday - not if it’s a competition week!
3 x 20 mts drills

1st week 3 x 20mts, 3 x 40mts + 1 x 120mts w/ 3’ and 6’ rest
2nd week 3 x 30mts, 3 x 50mts + 1 x 100mts w/ 3’ 4’ and 5’ rest
3rd week 2 x 20mts, 2 x 30mts, 2 x 40mts, 2 x 50mts w/2’, 3’ and 4’ rest
4th week 6 x 60mts from blocks w/ 5’ rest

OR your:

2 x 100 6’ rest in (11.5 - 11.4-11.2 11.1 these times projected for that week)

OR:

some flying top speed runs etc.

and your weight:

Weights - Squat and bench press
1st week 70% 3 x 10
2nd week 70% 8, 75% 3 x 6
3rd week 70% 6, 80% 4 x 6
4th week Rest

Saturday
Race or 6 x 60mts buildups
or Tempo and/or

320 abs
150 hypers

Sunday Rest

I just modified your original plan as an EXAMPLE - maybe you should consider little longer breaks between your 100% top speed and accel runs, periodization is not in it either etc.

instead of tempo some do jogging, cycling, etc.
additional / instead of weight some so medball throws, olympic lifts etc…find out what suits you most.

Maybe more experienced guys have more to say…

12

thaks aut!!!

13

Aut how would I go about doing tempo on a bike??? (stationary bike?) or with jogging??