Week 26:
Monday:
Warmup B
Vertical jumps 3x10
Depth jumps 4x4
Jump squats 4x10x15%
Weighted box jumps 4x3
Squats 3x3x90 (3x1)
Rdl 3x5
Ended up doing just 3 singles on the squat. Worked up to my working set and it felt like shit, I dropped it 100lbs and it still felt heavy. Did almost 100 jumps and they felt pretty strong…
The past few weeks was stressful/busy, my grandmother suddenly got very ill a few weeks ago and that was a very stressful event for our family because she’s the backbone to our family and a very special lady. I also decided to travel overseas with my friend to listen to his strength and conditioning presentations etc which was a much needed trip. I didn’t do much training over those 2 weeks, last week I started to introduce some easy strength training back into my life before starting my final block of training.
Phase 8:
Week 27:
Monday:
Warmup B
2x5x20 (1set face down/2set pushup)
Jumps uphill 4x2
MT: x10
Squats 4x5x50-70%
Hypers 3x10
Weighted box jumps 4x5
I decided to reduce the sprints from 12 to 10 and throws from 18 to 10 because it was getting dark and cold and the goal isn’t to push too hard this block. My primary lifts will operate with % ranges 50-70 etc which will give me the option to go higher if the body feels good or light if speed work kills me.
I was surprise how good the sprints felt because I wasn’t expecting much since I haven’t sprinted in 4 months and gained 15lbs. I felt pretty fast and light/bouncy throughout the session. This block I’m probably gonna train Sun-Wed because I would like to take my trips to Vegas for March Madness…
Sun: Speed/Wts
Mon: Ub wts
Tue: Speed/Wts
Wed: Ub wts/Tempo
Damn sorry to hear about your grand, how is she doing now?
Slowly gaining some memory back.
Tuesday:
Warmup J
Bench 4x5x50-70%
Lat pd pronated 4x15
Db tri ext 2x15
Db lat raises 2x15
Db rear raises 2x15
Mostly likely I’m not going 4 str days this week because my feet and lower legs could use some more rest.
I will update when things settle down. Training is going well but I haven’t been able to sprint as much as I wanted to because of inconsistent weather etc. The goal of this block was to stabilize everything and get my body back feeling great again (physically/mentally). Today was the first day in a long time that I used a regular bench grip and not the suicide grip and it felt great overall. If I can get 4-5 sprint sessions in this block I should be good for the field testing.
I have spent some time working on my upcoming sprint program for these next 8 months leading into my first indoor meet in December 2018.
Pre-preparatory: - 4 Weeks April 23 - May 19
Goals: General strength and fitness. Lay the foundation for great acceleration development.
Training: Low frequency and very general.
Speed: will be general - med ball throws/hops (CF gpp dvd) and med ball accel (CF gpp dvd)
Tempo: will be general - bike tempo, gs circuits, and cardiac work (to assist with body comp)
Weights: Easy sets of 10’s (this wasn’t the plan months ago but after carefully looking things over I think this is what my body needs)
Testing: will be done every 4th week (30m sprint -3pt, slj, triple jump)
Mon/Thur
Mb accel
Mb throws/hops
Lower leg complex (prehab work)
Lower body weights
Tue/Fri:
Upper body weights
Bike tempo
Steady state cardiac work
GS circuits
In early gpp I will use a wide variety of strength training exercises (bp, incline, squat, deadlifts, lunges etc) as I get deeper into gpp I will bring the number down and stay with bench/squat.
This block shouldn’t be too hard just enough work to allow for improvement while getting my body back in track mode after 5yrs away.
Past couple days I been spending a lot of time reviewing Charlie books and videos… I’m leaning towards going back to my original setup more higher frequency and High - Med- Low training format.
Block 1 (4 weeks)
mon mb accel jumps bp
tue throws tempo squats
wed hill sprints jumps bench
thur throws tempo squats
fri mb accel jumps bp
sat throws tempo squats
Block 2 - 4 weeks
mon hills jumps ub
tue throws tempo squats
wed med ball accel jumps bench
thur throws tempo squats
fri hills jumps bp
sat throws tempo squats
The weights will follow a high - med - low format. For example
Week 1:
3x8x50-55% - high
3x7x50-55% - med
3x6x50-55% - low
Huge focus on special work capacity and laying the foundation to accelerate. Charlie recommended for longer gpp programs it would be helpful to include the med ball throws on the tempo days to limit the stress on the speed days etc (you can see this on the gpp and weights for speed part 2). My gpp will be 12 long weeks!!!
I will add in flat speed week the final 4 week block, hopefully I’m in great shape and ready to roll.
Block 3 - 4 weeks
mon sprints jumps squats
tue throws tempo bp
wed med ball accel, jumps
thur rest
fri sprints jumps squats
sat throws tempo bp
What got you, your best results?
That’s hard to answer. I’m a huge fan of everything Charlie Francis had to teach us and believe it works for me. I been following Charlie system since 2005ish and each year made small changes etc. I ran my best when i decided to compete year round (indoor - spring outdoor - summer outdoor) while following Charlie workouts and asking tons of questions over the years.
I’m gonna follow the high frequency block for at least one month since I have one extra month to play around with. I will complete the full two months if it goes well otherwise I’ll move to plan B. Very similar to what I been preaching to Chris and others - you should have blocks of training throughout the year when the frequency is higher. The best time is at the beginning of the training year or after a long layoff. Your output levels will be low at this time and now is the time to create as much exposure/practice to various drills etc.
High freq guidelines:
1: Weights 50-75%
2: Explosive work (speed work will be drills uphill, sled, med ball accel) (jumps uphill) (throws - high volume - the fatigue from high vol throws will help keep the intensity down)
All work in this block is classified as medium intensity!!!
You should give it a try, it’s really not much more work then what most people would do in 2 days. If your sport is lifting it works really well in driving up numbers quickly. I did a high frequency lifting block last summer about 8 weeks before my summer vacation, I got stronger, leaner, special work capacity increased, and felt very healthy overall.
Oh boy - 2 week vacation before starting gpp I’m starting to get pumped to race in Nov!!! The past 2 months of training was very casual, that wasn’t the plan but my body/mind/soul needed the casual work. Most of the weeks were - 1 upper, 1 lower, 2 recovery runs. I wanted to do a couple of speed days but I just didn’t have time. After gaining 14lbs and increasing my general strength I timed my 3pt 30m run last Thursday and it was faster then it was 8 months ago. I only had one chance to run because I landed wrong and tweaked my lower leg/heel, i think it was from wearing different trainers and spikes but I still got the data i needed. Also worked up to a mod-heavy single last Friday on squat/bench and strength levels checked out.
Hrv: 67.3
Daily change 0
Readiness 7 - Amber
Resting HR 66.8
Period: Preparation - Phase: GPP
Event: Short sprints
Mesocycle: 1
May 7 - July 29
Week 1: Bodyweight 188.6lbs
Monday: 240
Warmup B
Sled: 3x4x20 60/3:30
Jumps uphill 4x2
MB: x10 (ohb, blf, height)
Squats 4x6x55%
Db box jumps 4x4x15
Rdl 3x12x135
All training in this block will be done on grass.
Breakfast: 2 scoops protein and almonds. (1fat burner) 60grms of protein and 12grms bcaa from the protein shake
Lunch: Chicken, bake potato, spinach salad
Snack: 1 scoop protein
Before weights: granola bar and sip on Gatorade throughout training session.
Dinner: Chicken, rice, black beans, spinach salad
Snack 1 scoop protein and maybe something else (almonds, peanut butter etc)
Hrv: 54.5
Daily change -12.8
Readiness 4 - Red
Resting HR 70.4
Tuesday: Bodyweight 188.4lbs
Warmup C
2x3x100
Extended 20/20
Bench 4x6x65%
Rows/Lat pd 4x12
1a: Db lat raises 2x15
1b: Db ext 2x15
1c: Db curls 2x15
Hrv: 59.8
Daily change +5.3
Readiness 2 - Red
Resting HR 74.3
Wednesday:
Warmup S
MB: Charlie x5 (ohb, blf, squat throw, 1 hop accel, 2 hop accel)
Rudiment A x20
Thur: REST
Fri: Sled/LB wts
Sat: Tempo/UB wts
I had a upset stomach all day Tuesday and it was really bad tuesday night. Hopefully I can get out of the red soon!!! The diet is the same unless I post changes etc. Time to relax and watch some nba basketball.
Should be a fun day - first day of 90 degree heat… Let’s go get it!!!
Hrv: 66.6
Daily change +6.8
Readiness 8 - Green
Resting HR 71.1
Friday: 300 Bodyweight 189lbs
Warmup W
Sled: 3x5x20 60/3
Jumps uphill 4x2
MB: x10 (ohb, blf, height)
Squats 4x5x55%
Db box jumps 4x3
Db rev lunge 2x8
Rdl 3x12
Solid session - getting better. I could have gone heavier on the squats this week but I’m trying my best to keep the weights secondary and sub max 95% of the time. Time to relax and watch some baseball.
Hrv: 62.8
Daily change -3.8
Readiness 9 - Green
Resting HR 69.8
Saturday: Bodyweight 190lbs
Warmup Z
3x3x100
Ringo x10
Bench 4x5x65%
Rows/Lat pd 4x12
1a: Db front raises 2x15
1b: Pushdowns 2x15
1c: Db ham 2x15
Bench press felt much stronger today. I may need to adjust the reps on those GS circuits. Time to relax and get ready for mother’s day.
Hrv: 64.2
Daily change +6.7
Readiness 10 - Green
Resting HR 66.3
Week 2: Bodyweight 190lbs
Monday: 300
Warmup B
Sled: 3x4x25 90/4
Jumps uphill 5x2
MB: x8
Squats 4x5x60%
Db Box jumps 4x3
Rdl 3x10
Core x100
Another solid session. I may need to get a couple sessions of ART, I haven’t had any issues with my hamstrings while performing the sprint test over the past 8 months. After taking 4 weeks of complete rest and letting my body recover from all the hard training, both of my lower hamstring tendons felt tight while warming up (a skips/bum kicks) on the first day. Not sure what it’s from since I felt it warming up before performing any explosive work. Felt great performing my last sprint test about 6 weeks ago - took 4 weeks off and hamstring tendon feels tight - don’t make much sense. Maybe it was from the complete rest, supplements, running surface etc…
Hrv: 56.7
Daily change -7.5
Readiness 10 - Green
Resting HR 70.3
Tuesday:
Warmup C
2x3x100
Core x100
Bench 4x5x70%
Rows/Lat pd 4x10
1a: Db lat raises 2x12
1b: Db ext 2x12
1c: Db shrugs 2x12
Hrv: 57.8
Daily change +1.1
Readiness 10 - Green
Resting HR 70.4
Wednesday:
Warmup S
MB: Charlie x5
Rudiment A x20