SPP S-L using the vancouver series template

[KK400]

@JasonUK

I also have the SPP download. After a successful GPP,I want my SPP to flow with the same consistency, but I’m struggling to find a template that outlines ALL the components like the GPP Essentials DVD did. I’m using the Vancouver 2005 chart for S-L for my SPP so speed sessions wise I’m fine. For tempo I’m reducing the volume slightly to 1500-1800m from 2000m and I still plan on doing the explosive medball and Med ball accel 1 and 2 work. My main concern is the weights and how it fits in. Will i need to buy the weights dvd from the store to see how this fits into the SPP1? Like the details given in the GPP dvd i’d like to know what exercises,reps,sets etc. Thanks in advance.

My initial plan for weight was the following:

• 7 weeks of “low intensity” reps in GPP, repetition range for almost all lifts was 8-12
• 3 weeks of accumulation weights, where I would put some more stress on my body from weights, but still no emphasize on weights (that’s the phase I’m currently in. Yesterday when doing HI training I was still very sore from the Monday’s HI workout and I didn’t do any weight lifting; just sprints and some box jumps and then contrast shower). Range of repetitions is lowered do to the higher intensity. For DL, PC and BP: 3x6-8 reps, for MP, Bent-over row and reverse hypers: 3x8-12reps
• 3 max weights + 1 recovery + 3 max weights phase. However, I’m not sure how I’ll manage to do that due to the S-L system killing me with the sprints already. I planned to do squats and upper body workouts 5x5 and complex lifts (Deadlift, Power clean) 3x3.