SPP help

Expert Discussion Planning and Periodization
1

I posted this elsewhere but it hasn’t gotten a view so I figured there is a little more traffic in this section…

SPP help

First of all I’m a sophomore in college, a hockey player and a wannabe sprinter :smiley: . I play club hockey at school and its not all that competitive and while I am training to both improve in hockey and sprinting I think my main training focus is for sprinting. That said I never ran track before indoor this year (one meet, 8.01 FAT in the 60m) and I’ve always been a “slow white boy” :wink: . I finished my hockey season at the end of February and did a 6 week GPP (losely based on the GPP download). I now have 11 weeks of SPP before I start a S+C internship over the summer where I will be working out with other interns and players. The program is similar to MBoyle’s stuff, for those who are familiar. It doesn’t include much speed or accel work from what I gather so I am going to kind of use it as a GPP2 (I think there is some significant weights volume and conditioning) and then do 5ish weeks of a “SPP2” before hockey starts in the fall.

So I just got the Vanc '04 download and I watched it and I’ve been studying the graphs etc. and trying to see how I can incorporate the concepts and trends into my training as well as seeing where I’ve been “right” and “wrong” in my training recently. I think I have been too afraid of volume recently, especially following my GPP period where ~750m/week of accel work (albeit on turf not the track, couldn’t use hills) 3/wk was fine as well as tempo/general conditioning and weights 3/wk. Over the last few weeks the intensity of speed work and weights has gone up but I’ve been afraid of doing more than ~300-400m accel/wk and I think I’ve put too much focus on weights rather than making speed the primary focus. Also I’ve gone to two days/wk and I am getting lingering soreness whereas with 3/wk during GPP, I guess the frequency was high enough that I got very little soreness. Here is what I wrote up for the remainder of my SPP:

[b]WEEK1(300m)-
Mon(120m):
3x4x10m
FSQ 4x4 (+5lbs/wk)
SL RDL 2x5
Push up 2x5
Row 2x5

Fri(180m):
1x3x10m
1x5x30m
FSQ 4x4
SL RDL 2x5
Push up 2x5
Row 2x5

WEEK2(380m)-
Mon(120m):
3x4x10m

Fri(260m):
1x2x10m
2x4x30m

Weights same as wk1

WEEK3 (400m)-
Mon(120m):
3x4x10m[/b]

Fri(280m):
1x4x10m
2x4x30m

Weights same as wk1+2

WEEK4 UNLOAD WEIGHTS, SPRINTS @97%(480m)-
Mon(200m):
2x5x20m
FSQ 2x3
SL RDL 2x4
Push up 1x4
Row 1x4

Wed(100m):
2x5x10m
FSQ 3x4
SL RDL 2x4
Push up 2x4
Row 2x4

Fri(180m):
2x3x30m
FSQ 2x3
SL RDL 2x4
Push up 1x4
Row 1x4

WEEK5(590m)
Mon(220m):
1x3x20m
1x4x40m
FSQ 2x4
SL RDL 2x5
Push up 1x5
Row 1x5

Wed(150m):
2x5x15m
FSQ 4x4 (+5lbs/wk)
SL RDL 2x5
Push up 2x5
Row 2x5

Fri(220m):
1x3x20m
1x4x40m
FSQ 2x4
SL RDL 2x5
Push up 1x5
Row 1x5

WEEK6(690m)-
Mon(220m):
1x3x20m
1x4x40m

Wed(170m):
1x5x10m
2x4x15m

Fri(300m):
1x3x20m
1x6x40m

Weights same as wk5

WEEK7(740m)-
Mon(260m):
1x3x20m
1x5x40m

Wed(180m):
3x4x15m

Fri(300m):
1x3x20m
1x6x40m

Weights same as wk5+6

WEEK8-
unload speed (~600m), move to maintenance weights (snatch grip dead and bench press or
weighted push ups 3x2 @80% MWF)

WEEK9(760m)-
M(280m):
1x4x20m
1x4x50m
W(160m):
2x4x20m
F(320m):
1x4x20m
1x4xFEF

WEEK10(780m)-
M(280m):
1x4x20m
1x4x50m
W(160m):
2x4x20m
F(340m):
1x3x20m
1x3xFEF
1x2xflying 20

WEEK11-
M(210m):
1x3x20m
1x3x50m
W(100m):
1x4x10m
1x3x20m
Bench Press
F:
1x3x20m
time trial 60m

I should note that I am planning on running a few indoor meets next winter in Jan/Feb which is in the middle or near the end of a 6wk break in my hockey season. So for now I am just trying to get as fast as possible without any real goal of tapering for a race or anything because I have hockey season first. Also, as you can see I’d like to do a time trial 60m that last week before the internship to see how my 60m has improved since the 8.01 FAT in a meet a couple months ago (comparison won’t be 100% accurate but close enough). One last thing- the bolded part of the list is the workouts I’ve already done in SPP and my most recent front squat was 220 4x4 and I’m 6’ 185… just for reference.

Sorry for the length. Let me know if there is any info I left out. Thanks in advance.

2

A couple of things I forgot to mention:

This is just the high intensity stuff. I have been doing mobility circuits/tempo on T/W/S and will move it to T/R/S if I go to 3 high days/wk. Also, obviously these volumes aren’t set in stone and are subject to change if I start to feel like I can’t handle what is planned or maybe I’ll do something I did last summer and that is test SLJ or something like that before every session and if I see a trend of distance going down I will know that volume/intensity is too much and I should pull back a bit.

3

Any comments are appreciated :slight_smile:

4

It seems like there are very few (if any) runs that focus on top speed. You may want to replace some of the short accelerations with some flying runs. You could do one day a week with a focus on acceleration and another day with more of a focus on top speed.

5

Thanks for the reply. I thought that the 40s, 50s, and flying runs would be working on top speed since I probably hit top speed at about 25-30m. I guess I could switch it around a bit with more of an acceleration focus on Mondays and some more flying runs and 60s on Fridays? Would the volumes change much or would they be comparable to what I have laid out?