I’m currently following the GPP protocol in GPP essentials (week 4 now) and honestly, no matter how much I sprint my hamstrings are extremely sore for days - so sore that it’s hard to walk. Not just my hamstrings though, my glutes, hip flexors, calves, posterior tibialis, etc.I’ve been doing flat work for awhile instead of hills due to lack of hills, but just did hills today and after 40m x 12 my body just felt like it was destroyed and I’m sore for 72 hours. Doing tempo the day after doesn’t help at all either. Is there a trick to keep active always and work through the soreness to build better tolerance?
One thing I notice is I have ‘nocturia’ - this is excessive urination in the night. Every 2-2.5 hrs I wake up and pee. Also, I wake up to any foreign noise that may occur. I suppose some silicone earplugs might help with that. Could this be seriously impeding on my recovery? I eat healthy, stretch, epsom salt, etcetc. I mean if I were to do Weights + speed in the same day I’d be totaled and it’d take me even longer than 72 hrs to recover possibly. Any advice would be nice!
I used to get brutally sore glutes and hams after speed sessions so I switched to ultra low volume speed and weights and made the best speed and strength gains of my life. There was a thread here about some guy who only did speed work once a week, weights 3 times a week and tempo 2 days a week who ran a pr at age 34. I liked his setup and adopted a modified version for myself. Even if you are very sore after your speed session, then you have a whole week until the next speed session. On paper it seems like too little volume, but try it, you will be amazed at your progress.
Remember too much volume will cause your body to simply adapt to the ability of handling a lot of volume, Less truely is more when it comes to sprinting.
Just do what major said, lower volume, maybe avoid speed until you are no longer sore. Alternate between bodyweight circuit and tempo session until your body body has recover. After that start over with 50% less volume or cut a speed day.
The lower volume thing have been my story too, at 30 I can still squat more than 400 and I am as fast as I ever been with a bw of 210-215 instead of 165-185 in university.
Yep, loss of sleep is one of the symptoms of over training or being stressed. Take it steady, these workouts are a lot harder they look on paper, especially when following a full programme. Take care and let us know how things progress.