SPP S-L using the vancouver series template

[PhilG]

@KK400

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.

I find you don’t need to do a lot of lifting on the back of speed work for it to prove effective. My group are just doing 2 main lifts e.g. Cleans and Bench, per session depending on what week, it might 4,3,3 (this week) followed by Pull Ups 3x10. If they are wiped from sprinting they either call it a day or do low intensity med ball to finish. They are still getting stronger, and their running is progressing steadily.