Originally posted by jacko
Remember, many successful programs are arranged to follow a weekly pattern- Speed, Speed Endurance, Off, Speed, Speed Endurance, Off, Off. Tempo sessions could be inserted on one or two “off” days.
Charlie, in this set up would the weights go after the SE work (on the same day).
I would think this set up would also demand a slow progression in the weight room.
I was wondering about this myself. Where would plyos and weights be put into such a system? I am thinking that Jacko is right in his assumption, that weights are done after SE on Day 2. Plyos can also be done after SE -or-
a low volume of plyos can be spread across the two sessions.
because plyos, by definition, does include short sprints, can they be done on a speed day after speed or max velocity starts? This would be followed by an off day or tempo.
Still on the topic of sprint periodization ,in cfts how do you work out the projected times for your Annual Plan?
What is the formula that is used to arrive at the projected times for period 3?
How are they timed ,? are the fully elec times or hand held and from block or stand start and if they are not hand held could you please give a formula that would approximate elec times.
We have a cheap stop watch wired to a reed switch on a finishing gate to try and achieve an accuracy near elec timing.
We start the watch simaltaneously with a pistol by the starter and when the athlete breakes the cotton tape at the gate it stops the watch to give us a time .
Everyone has their own method of timing, which doesn’t much matter, as long as it’s consistent and allows you to accurately predict an electronic meet time for your athlete. When setting targets, you take the last seasons best POSSIBLE time- even if only from training times, not necessarily the best recorded meet time to base an expected improvement on. You may not have had the weather conditions to get the best possible time but projections must be based on capabilities.
You mention phase 3 projections. As I worked from short to long in most cases, the phase 3 time was the starting point, with intermediate time requirements drawn from there.
Re speed work:
Execution is done between 95 and 100% intensity (best time), depending on recovery, proximity to meets etc. The higher the level of the athlete, the more often speed work is done somewhat sub-maximally.
In your short to long plan. which i am a strong advocate, are you employing flying work, and speed endurance in all phases. E.G during phase 1 where 30-60 meter speed development and absolute strength is prioritisesed, are flying 10-20’s etc incorporated, as well as 90+% 300’s etc.
Sorry to bring this back from the past, but do you think the Speed-SE-Off/tempo-Speed-SE-off/tempo-off model may be best for those high school athletes who have demanding dual meet schedules? For example, there are weeks where I’ve had 2 and 3 dual meets only days apart. Now, assuming that you are simply training through your schedule (to later peak for a state meet or whatever), could you simply do speed before days of meets, use the meets as speed endurance, then use the day after a meet as tempo or rest?
