I’ve put together an overall plan for an upcoming season for myself. It’s a rough-rough-rough draft. I’m going to be 30 years old and training to compete at the USA Masters Indoor. This is just a rough draft, but I was looking for opinions on such. I’ve read a lot on here and other sites, but am still unsure about things and the overall lay out. Suggestions, ideas or things that I’m missing, please let me know! I look forward to hearing from all of you regarding suggestions and other. I have put copies of my gpp in here. It’s nine weeks in length, but I have only completed writing six weeks.
I wanted to attach the excel file however I am unable to. I hope this copy and paste job can do the trick.
The basic layout is like this for gpp
Monday - Speed - Strength - Core
Tuesday - Plyos - Med Balls - Tempo
Wednesday - Plyos - Strength - Core
Thursday -Extensive Tempo/Speed Endurance - Med Balls
Friday - Speed/Hills - Strength - Core
Saturday - Cross Training
Sunday - OFF
After gpp I am going to move ext. tempo/Speed End days to Wednesdays since it will be close to competition.
Acc. Dev: 5 x SLJ, STJ
i. 2 x 5 x OHB, BLF
ii. 2 x 5 x Acc. Stick Drill
iii. 5 x Jump Start progression (bound—-> 30m run out)
Plyos - Franky 3 x 10
Weight Lift
a. Power Clean 7 x 3 @ 75% w/2’
b. Squats 8 x 4 @ 80% w/ 30s rest
c. Deadlift 2 x 6
GS/Core
i. Ringo 20s/20s
ii. 3 x 10 - Crunch, L Overs, Throw Downs, V’s, & Back Hyper w/Twist
Day 2
Cougars Warmup
Hurd. Mobility
Tempo Run: 1600m (walk 50m)
Med Balls: 2 x 10 MJ
Weight Lift Circuit: A, B, C, D (12x)
Mia (10m + 10m backward run; barefoot)
Day 3
McFarlane II Warmup
Hurd. Mobility
Ext. Tempo 10 x 100m @ 16/rep w/1’ rest
Weight Lift
a. Snatch 10 x 2 @ 50% clean max (snap & go)
b. SL squat on 18” box: 3 x 8 @ 25% squat max
GS/Core
i. Extended 30s
ii. 3 x 10 - Med ball sit ups, Superman - for, back, oh & Ball touch (side to side)
Day 4
Long Warmup
Hurdle Mobility
Plyos - Franky 3 x 10
Med Balls: 2 x 10 Pip
Weight Lift Circuit: A, F, B, F (12x)
Mia (10m + 10m backward run; barefoot)
Day 5
Broncos Warmup
Acc. Dev:
i. 3 x 5 x 30m uphill w/walk back rest & 5’ rest/set
Weight Lift
a. Power Clean 5 x 2 @ 70%
b. Squats 8 x 4 @ 80% w/30s rest
c. Bench press 8 x 4 @ 80% w/30 rest
d. SLDL’s 2 x 8
GS/Core
i. Ringo 20s/20s
ii. 3 x 10 - Crunch w/twist, Double Leg Eagles, Toe Touches, Bicycle, & Back Hypers
Day 6
Cross Training/Non Track Activity
Micro 2 (Week of August 10, 2009) TV = 4050
Day 1
Broncos Warmup
Hurd. Mobility
Acc. Dev: 5 x SLJ, STJ
i. 2 x 5 x OHB, BLF
ii. 2 x 5 x Acc. Stick Drill
iii. 5 x Jump Start progression (bound—-> 30m run out)
Plyos - Franky 3 x 10
Weight Lift
a. Power Clean 7 x 3 @ 75% w/2’
b. Squats 7 x 4 @ 80% w/ 30s rest
c. Deadlift 2 x 6
GS/Core
i. Ringo 25s/25s
ii. 3 x 10 - Crunch, L Overs, Throw Downs, V’s, & Back Hyper w/Twist
Day 2
Cougars Warmup
Hurd. Mobility
Tempo Run: 1600m (walk 50m)
Med Balls: 2 x 10 MJ
Weight Lift Circuit: A, B, C, D (12x)
Mia (10m + 10m backward run; barefoot)
Day 3
McFarlane II
Hurd. Mobility
Ext. Tempo 12 x 100m @ 16/rep w/1’ rest
Weight Lift
a. Snatch 10 x 2 @ 50% clean max (snap & go)
b. SL squat on 18” box: 3 x 8 @ 25% squat max
GS/Core
i. Extended 35s
ii. 3 x 10 - Med ball sit ups, Superman - for, back, oh, Ball touch (side to side)
Day 4
Flexibility Warmup
Hurdle Mobility
Plyos - Franky 3 x 10
Med Balls: 2 x 10 Pip
Weight Lift Circuit: A, F, B, F (12x)
Mia (10m + 10m backward run; barefoot)
Day 5
Broncos Warmup
Acc. Dev:
i. 2 x 5 x 100m uphill w/walk back rest & 5’ rest/set
Weight Lift
a. Power Clean 5 x 2 @ 70%
b. Squats 7 x 4 @ 80% w/30s rest
c. Bench press 8 x 4 @ 80% w/30 rest
d. SLDL’s 2 x 8
GS/Core
i. Ringo 25s/25s
ii. 3 x 10 - Crunch w/twist, Double Leg Eagles, Toe Touches, Bicycle, & Back Hypers
Day 6
Cross Training/Non Track Activity
Micro 3 (Week of August 17, 2009) TV = 4600
Day 1
Broncos Warmup
Hurd. Mobility
Acc. Dev: 5 x SLJ, STJ
i. 2 x 5 x OHB, BLF
ii. 2 x 5 x Acc. Stick Drill
iii. 5 x Jump Start progression (bound—-> 30m run out)
Plyos - Franky 4 x 10
Weight Lift
a. Power Clean 7 x 3 @ 75% w/2’
b. Squats 6 x 4 @ 80% w/ 30s rest
c. Deadlift 2 x 6
GS/Core
i. Ringo 30s/30s
ii. 3 x 15 - Crunch, L Overs, Throw Downs, V’s, & Back Hyper w/Twist
Day 2
Cougars Warmup
Hurd. Mobility
Tempo Run: 2400m (walk 50m)
Med Balls: 3 x 10 MJ
Weight Lift Circuit: A, B, C, D (12x)
Mia (10m + 10m backward run; barefoot)
Day 3
McFarlane II
Hurd. Mobility
Ext. Tempo 15 x 100m @ 16/rep w/1’ rest
Weight Lift
a. Snatch 10 x 2 @ 50% clean max (snap & go)
b. SL squat on 18” box: 3 x 8 @ 25% squat max
GS/Core
i. Extended 40s
ii. 3 x 15 - Med ball sit ups, Superman - for, back, oh, Ball touch (side to side)
Day 4
Flexibility Warmup
Hurdle Mobility
Plyos - Franky 4 x 10
Med Balls: 3 x 10 Pip
Weight Lift Circuit: A, F, B, F (12x)
Mia (10m + 10m backward run; barefoot)
Day 5
Broncos Warmup
Acc. Dev:
i. 3 x 5 x 30m uphill w/walk back rest & 5’ rest/set
Weight Lift
a. Power Clean 5 x 2 @ 70%
b. Squats 6 x 4 @ 80% w/30s rest
c. Bench press 8 x 4 @ 80% w/30 rest
d. SLDL’s 2 x 8
GS/Core
i. Ringo 30s/30s
ii. 3 x 15 - Crunch w/twist, Double Leg Eagles, Toe Touches, Bicycle, & Back Hypers
Day 6
Cross Training/Non Track Activity
Micro 4 (Week of August 24, 2009) TV = 5575
Day 1
Broncos Warmup
Hurd. Mobility
Acc. Dev: 5 x SLJ, STJ
i. 2 x 5 x OHB, BLF
ii. 2 x 5 x Acc. Stick Drill
iii. 5 x Jump Start progression (bound—-> 30m run out)
iiii. 5x15m falling starts, fall start & touch, 3 -pt starts
Plyos - Franky 5 x 10
Weight Lift
a. Power Clean 7 x 3 @ 80% w/2’
b. Squats 5 x 4 @ 80% w/ 30s rest
c. Deadlift 2 x 6
GS/Core
i. Ringo 35s/35s
ii. 3 x 15 - Crunch, L Overs, Throw Downs, V’s, & Back Hyper w/Twist
Day 2
Cougars Warmup
Hurd. Mobility
Tempo Run: 2400m (jog 50m)
Med Balls: 3 x 10 MJ
Weight Lift Circuit: A, B, C, D (12x)
Mia (10m + 10m backward run; barefoot)
Day 3
McFarlane II
Hurd. Mobility
Ext. Tempo 12 x 120m @ 60% w/1’ rest
Weight Lift
a. Snatch 10 x 2 @ 50% clean max (snap & go)
b. SL squat on 18” box: 3 x 8 @ 25% squat max
GS/Core
i. Extended 45s
ii. 3 x 15 - Med ball sit ups, Superman - for, back, oh, Ball touch (side to side)
Day 4
Flexibility Warmup
Hurdle Mobility
Plyos - Franky 5 x 10
Med Balls: 3 x 10 Pip
Weight Lift Circuit: A, F, B, F (12x)
Mia (10m + 10m backward run; barefoot)
Day 5
Broncos Warmup
Acc. Dev:
i. 3 x 5 x 100m uphill w/walk back rest & 5’ rest/set
Weight Lift
a. Power Clean 5 x 2 @ 70%
b. Squats 5 x 4 @ 80% w/30s rest
c. Bench press 5 x 4 @ 80% w/30 rest
d. SLDL’s 2 x 8
GS/Core
i. Ringo 35s/35s
ii. 3 x 15 - Crunch w/twist, Double Leg Eagles, Toe Touches, Bicycle, & Back Hypers
Day 6
Cross Training/Non Track Activity
Micro 5 (Week of August 31, 2009) TV = 3375
Day 1
Broncos Warmup
Hurd. Mobility
Acc. Dev: 5 x SLJ, STJ
i. 2 x 5 x OHB, BLF
ii. 2 x 5 x Acc. Stick Drill
iii. 5 x Jump Start progression (bound—-> 30m run out)
iiii. 5x15m falling starts, fall start & touch, 3 -pt starts
Plyos - Franky 3 x 10
Weight Lift
a. Power Clean 7 x 3 @ 80% w/2’
b. Squats 4 x 4 @ 80% w/ 30s rest
c. Deadlift 2 x 6
GS/Core
i. Ringo 35s/35s
ii. 3 x 15 - Crunch, L Overs, Throw Downs, V’s, & Back Hyper w/Twist
Day 2
Cougars Warmup
Hurd. Mobility
Tempo Run: 1600m (jog 50m)
Med Balls: 2 x 10 MJ
Weight Lift Circuit: A, B, C, D (12x)
Mia (10m + 10m backward run; barefoot)
Day 3
McFarlane II
Hurd. Mobility
Ext. Tempo 10 x 100m @ 60% w/1’ rest
a. Snatch 10 x 2 @ 50% clean max (snap & go)
b. SL squat on 18” box: 3 x 8 @ 25% squat max
GS/Core
i. Extended 50s
ii. 3 x 20 - Med ball sit ups, Superman - for, back, oh, Ball touch (side to side)
Day 4
Flexibility Warmup
Hurdle Mobility
Plyos - Franky 3 x 10
Med Balls: 2 x 10 Pip
Weight Lift Circuit: A, F, B, F (12x)
Mia (10m + 10m backward run; barefoot)
Day 5
Broncos Warmup
Acc. Dev:
i. 2 x 5 x 30m uphill w/walk back rest & 5’ rest/set
a. Power Clean 5 x 2 @ 70%
b. Squats 4 x 4 @ 80% w/30s rest
c. Bench press 4 x 4 @ 80% w/30 rest
d. SLDL’s 2 x 8
GS/Core
i. Ringo 40s/40s
ii. 3 x 20 - Crunch w/twist, Double Leg Eagles, Toe Touches, Bicycle, & Back Hypers
Day 6
Cross Training/Non Track Activity
Micro 6 (Week of September 7, 2009) TV = 2145
Day 1
Cougars Warmup
Hurd. Mobility
Tempo Run: 1600m (jog 50m)
GS/Core
i. Ringo 40s/40s
ii. 3 x 15 - Crunch, L Overs, Throw Downs, V’s, & Back Hyper w/Twist
Day 2
Competition Warm up
Hurd. Mobility
Acc. Dev: TEST - 30m/60m x 2
Weight Lift
a. Squat: Test
b. Bench: Test
Day 3 - REST
Day 4
Flexibility Warmup
Hurdle Mobility
TEST - OHB/BLF
TEST - SLJ/STJ
Weight Lift Circuit: A,B, F (8x)
Mia (10m + 10m backward run; barefoot)
Day 5
Broncos Warmup
Acc. Dev:
i. 3 x 5 x 30m uphill [sprint, bound, sprint each set]
Weight Lift
a. Test: Power Clean
b. Super set
i. Deep Squats @ <60%
ii. Sit Position Chinups 3 x 10
c. SLDLs: 2 x 9
GS/Core
i. Ringo 40s/40s
ii. 3 x 15 - Crunch w/twist, Double Leg Eagles, Toe Touches, Bicycle, & Back Hypers
Looks like a lot of high intensity days, and more importantly, not many low intensity days…
Monday - Speed - Strength - Core Very High
Tuesday - Plyos - Med Balls - Tempo Medium
Wednesday - Plyos - Strength - Core Medium
Thursday -Extensive Tempo/Speed Endurance - Med Balls Medium-High
Friday - Speed/Hills - Strength - Core Very High
Saturday - Cross Training ?
Sunday - OFF Low
Intensitiy levels assume that plyos, med ball and strength are at least med intensity, especially if more than one means is used in a training session.
Looks like a lot of high intensity days, and more importantly, not many low intensity days…
Monday - Speed - Strength - Core Very High
Tuesday - Plyos - Med Balls - Tempo Medium
Wednesday - Plyos - Strength - Core Medium
Thursday -Extensive Tempo/Speed Endurance - Med Balls Medium-High
Friday - Speed/Hills - Strength - Core Very High
Saturday - Cross Training ?
Sunday - OFF Low
Intensitiy levels assume that plyos, med ball and strength are at least med intensity, especially if more than one means is used in a training session.
agreed, too much high intensity work, limit to 4 days MAX and better to keep at 3 days per week.
I have started to write my own workouts. This plan is a 9 week gpp. I wish I could attach my excel spread sheet I made up for the whole season. I’ll add a little more detail to this and perhaps it may help. Explain where the high intensities are on Tempo and Ext. Tempo? I’m just curious. I don’t really see it, but that certainly doesn’t mean that it is not there. I’m looking for any kind of advice. Criticism is necessary in the development of a program so I’m all ears!
Monday - Speed - Plyos - Strength - Core
Tuesday - Med Balls - Tempo
Wednesday - Strength - Core
Thursday -Extensive Tempo - Med Balls
Friday - Speed/Hills- Plyos - Strength - Core
Saturday - Cross Training
Sunday - OFF
Weeks 1-5 Intensities
Ext. Tempo - 60%
Speed focus - Acceleration
Plyos - In place jumping
In your earlier plan, you had speed endurance (Thursday) followed immediately by speed (Friday). Also, I made the assumption that med ball and plyos are done at least with medium intensity. Two medium intensity means can easily add up to an overall higher intensity day. Just because you do ET on that day doesn’t make it low intensity. If the plyos and med ball are of lower intensity, then that’s different, but I still wouldn’t do speed endurance the day before speed.
Extensive tempo is on Thursday’s for GPP, after GPP my plan was to move it back to Wednesdays. Does that make more sense?
Here is the set up after gpp. Keep in mind, any day that I feel I am not recovered, I will simply take the day off from training. What would you do with the set up?
Monday - Speed - Plyos - Strength - Core
Tuesday - Med Balls - Tempo
Wednesday - Speed Endurance - Strength - Core
Thursday - Tempo - Med Balls
Friday - Speed/Hills- Plyos - Strength - Core
Saturday - Cross Training (anything not related to track activity)
Sunday - OFF
This looks much better. Just make sure the cross training isn’t so intense that you’re not fully recovered for Monday’s speed session. This now looks like a solid Hi-Low plan, I like it.
Sounds good. I’m going to post more workouts as I get them completed. Depending how I feel from the week of workouts I may just take all of Saturday off completely. I’m not planning anything for those days other than just normal activities if they come up.