is it okay to exceed 300-400m of speed during a session three times a week? Remember this totals to about 900-1000m of speed work a week sometimes. I am in a SPP phase and im in the fourth week of the 3-1-3 cycle so by me doing the volume high like this i can risk injury, however im unsure in the long run if it will be more detrimental to my ability to sprint in the races for not being able to recover properly or early stagnation maybe. The contrast showers are sure working in helping me recover, the stretches and everything are up to par and my flexibility is improving, my times are also droppingso its all on the up and up.
Since my volume is like that in the SPP phase when im in the maintenance phase i reduce the volume of lifting (which im not doing much anyway) and increase speed volume again, how would this work? Should i just place more emphasis on speed endurance and special endurance for 3 weeks after SPP?
Well if you see the vancouver dvd volumes go up over 600m in a single session at time. It’s all about how you recover and respond to the workouts. Some people can’t do 300m some people can do even more and do fine.
You can do as much volume as you like so long as you can ADAPT to it! The only reason people like myself use low volume is because i’d rather undertrain than overtrain. If you think you can adapt to it and are continuously improving in SE then you can use whatever value you like.
Also note in the Vancouver dvd, is that speed has intensity limits. ie, you might be doing a 60m, but only acc out to 20m then maintain. It makes a big difference to the amount of actual volume one can handle in a session.
most people Should be able to handle 600m of speed endurance per session i would imagine? thats like 2 x 300m, or 2 x (2 x 150’s) with 150m walk between repss and 10 min between sets. If only run out to an intensity limit of 20m say, surely that is do-able?
Also note in Spp1 i believe it is, Cf mentions that a lot of the time, 2 x per week can be done in speed endurance, particually if you need work in the Right end of the performance curve, ie, speed endurnace. This will help in increasing volume, if thats what you need to be done.
How many times per week can you do maximum intensity sprinting (i.e.)flying 30’s or all out 60’s? Also, if you do 2 x speed endurance in one week, can you do any Max V work that week?
Probably no more than 2 and maybe even only 1 depending on how fast you are. Again, it all depends on the athlete and what therpy they are getting etc.
Yes you can do 300-400m per session. You have to take into account ben johnson’s recovery program. I think charlie based 600 off of a world class recovery program. Look at would ben did in “training for speed.” I doubt anyone on here has access to massage three times per day. I do less then 300. More like 250-300 going occasionally down to 140 which would involve just starts, cones ect. Personally preference though.
No? I just think, as everyone else has stated, that unless adequate recovery is in place or it’s 150m’s per rep or something, that it’s not such a good idea. I’m more a fan of less volume (300-400m max) higher intensity. Anything over that per session doesn’t seem necessary if your doing weights as well on top of it, etc, etc. Just imagine what 600m of speed work actually requires…it’s a lot of volume!
IMO 2x a week at 300-400m Monday/Friday with a less distance day on Wednesday is fine. He wants to do more then that though, even 3x a week! I just don’t think its necessary…
Depends on fast you running them. I do that on the recovery week before a meet. I was hitting under 2.0 in practice FAT for 10 meters on the finish lynx unit without racing against anyone. 1.8high to 1.9high it takes alot of out of you. And I only do really low volumes on recovery weeks. Much lower then what is suggested in cfts.
good points now when you get to the maintenance phase doing this amount of volume how should you organize it, all i know is track work is more emphasised and weights is reduced in voulme, however i barely do weights to begin with so that would mean i would drop it all together or no?
in a long to short program, for 9weeks in the spp1 CF uses, he only does 2 x week of training.
If one’s CNS is getting blown apart from doing a S-L program, CF mentions doing a L-S to get better results. Its all written down for you in the Vancouver dvd.