Your SPP plan seems well planned out.
Im going to follow this plan I found online since it fits in perfectly with my schedule.
http://www.trackandfieldnews.com/technique/103-Bernie_Beverly.pdf
This one is also solid.
are u skipping the indoor season so you could do ur SPP work? or are u doing it during the indoor season or like does your indoor season start after ur SPP?
i’m doing my gpp until the beginning of teh indoor season. but then i’m not sure if i should do indoor or not. because if i dont do indoor…i dont really have a place to sprint. but if i do, the workouts are stupid. maybe i’ll just do my workout when everyone else is doing something else.
i started my gpp during the summer but i was very inconsistent. so now i’m buckling down and doing every workout.
There is no indoor season where I am located.
I am training for the (southern hemisphere) summer season.
Why would the workouts be stupid if you do indoor?
There is no indoor season where I am located.
I am training for the (southern hemisphere) summer season.
Why would the workouts be stupid if you do indoor?
Nice links.
I don’t have time to look through them properly right now, but I will check them out later.
Nice links.
I don’t have time to look through them properly right now, but I will check them out later.
Wednesday 10/9/08
Intensive tempo - 3x400m (5 mins rest btwn reps)
Times of 67, 67, 68
The session was done early in the morning. I had planned to do 4x400, but I felt completely out of energy after the third rep.
Weights – Squat (3x6), Hyper (3x10), Bench (3x6), Row (3x8)
Thursday 11/9/09
Ext tempo – 1200m
[b]
Saturday [/b]13/9/09
Today was my first day of SPP.
Speed – 4x20, 1x30
Special end – 2x300m (7 mins rest). I did the special end work in flats. My times were 41.59 and 44.21. I am a bit disappointed with the times, as my goal was to go below 40 sec (HT) on my first 300m. I will probably wear spikes next week.
Strength endurance – 2x20m
Weights – Squat (82.5kgx5,5,5), RDL (100kgx5, 102.5x5,5). The gym closed earlier that usual today, so I didn’t have time for upper body. I did some pushups instead.
Monday – I felt like I might be getting the flu, so I didn’t do my tempo workout.
Tuesday
Accel – 3x20m
Special end – 2x600m (12 mins rest). I still wasn’t feeling 100 percent, so I took it fairly easy. I did the first rep in 110 seconds and jogged the second rep in around 120 seconds. I will go a fair bit faster next week.
Strength end – 2x30m
Wednesday
Weights – Squat (85kgx5,5,5), Hyper (25lbx12,12, 15kgx12), Bench (72.5kgx5,5,5)
[b]
Thursday
Ext tempo[/b] – 1000m at an easy pace
[b]Saturday
Accel [/b]– 3x20m, 3x30m
Special end – 2x300m (10 mins rest)
Today’s session was done in bad weather conditions. It was cold, wet and windy. My 300m times were slightly slower this week at 42.12 and 44.81. This was despite the fact that I wore spikes today. I think I will just put it down to the conditions. If I get better weather next Saturday I should be able to go a bit faster.
Weights – Squat (85kgx5,5, 87.5kgx4), RDL (102.5kgx5, 105x5,5), Bench (72.5kgx5,5, 75x4), Row (68kgx5,5,5)
Monday 22/9/08
It was too wet to do my tempo on grass, so I did it at the track.
6x200m (2 mins rest)
My times were around 33-34 seconds. I found the session pretty comfortable.
This week I had to switch Wednesdays workout to Thursday and Saturdays workout to sunday.
Thursday
Accel – 3x20m
Special end – 600m (done in flats)
Strength end – 30m, 40m
Weights - Squat (87.5kgx5,5, 90kgx4), Hyper (15kg – 3x15), Bench (75kg x 5,5, 77.5x4), Chinups (10kg – 3x5)
The track session was done very early in the morning. I ran 600m in 103 seconds. I felt sick afterwards able and wasnt able to do the second 600m rep. I think that this was partly due to the fact that it was so early. The early morning sessions will only be for a couple more weeks, and from then on I will be able to train a bit later.
According to the following calculator - http://www.brianmac.co.uk/sprints/pred600.htm, based on my 300m time in flats of 41.59 (HT), I should be able to run 600m in approximately 94 seconds. This tells me that my fitness is still quite poor. Next week I will push a bit harder and will hopefully at least break 100 seconds.
Sunday
Accel – 3x20m, 3x30m
Special end – 300m, 250m (10 mins rest)
Strength end – 15m, 30m
Weights – Squat (90kgx4,4, 92.5x3), RDL (105kgx5, 107.5x5,5), Bench (77.5kg x 4,4), One arm db row (100lbx10)
It was cold, wet and windy today. The 300m rep was done in a time of 41.97. I didn’t time the 250m. The next time I run 300m will be in a couple of months, towards the end of SPP. The weather conditions will be much better by then, and I am hoping to at least break 40 seconds.
I was supposed to do 4,3,3 on squats and bench today, but I forgot and instead did 4,4,3 on squats and 4,4 on bench. The gym closed before I had a chance to do my last set of bench. Also, the seated row machine was broken, so I had to do db rows instead.
Hey man, I realized that there is a reverse leg press machine at my gym. I was wondering, should I replace the leg press exercise with the reverse leg press?
Regular leg press focuses mostly on the quads whereas, Rev LP targets the glutes and hamstrings. I’m no expert, but personally I would replace leg press with squats. You could use rev LP as an assistance exercise to compliment squats.
Just out of interest, where did you get your weights routine from? It seems unusual to me.
Wednesday
Accel – 3x10m, 3x20m
Special end – 600m, 500m (20m rest)
Strength end – 80m
Weights – Squats (92.5kgx4,4, 95x3), Hyper (20kg – 3x15), Bench (77.5kgx4,4, 80x3), Chinups (11kg – 3x5)
This session was also done very early in the morning (5:45 am). My 600m time was 100.47 seconds (3 seconds faster than last week). I didn’t time my 500m, but it felt fairly slow. Next week will be the last time that I have to do my Wednesday session at such an early hour, so my times should be a bit faster from then on.
Thursday
Ext tempo - 1200m
I kept the pace very slow, as I had a lot of DOMS in my hamstrings.
Saturday
Speed – 3x10m, 5x30m, 60m
Special end – 2x250m (15 min rest)
Strenght end (3x30m)
Weights (deload week) - Squat (77.5kg - 3x5), RDL (90kg - 3x5), Bench (67.5kg - 3x5), 1 arm db row (90lb - 3x5)
Todays weather conditions were the best I have had so far. The temperature was mild and there was very little wind. The conditions will only get better from now on as summer draws closer. None of my runs were timed today.
Hah Chupa, you can figure where I got my routine from, 
http://www.bodybuilding.com/fun/dennis1.htm
It fits in pretty well
I’m doing the 4 weeks and then the 6 weeks. I’f I say so myself, I have seen some gains :D.
I replaced hack squats with single leg squats. Should I replace leg press on Fridays or any LP day with the rev LP?
lol you guys finally get summer. Our summer cycle finished a week ago. Now it’s chilly and fall lol.
To be honest, I don’t think that routine is very suitable for a sprinter. The volume is very high, and there is heaps of redundancy in the exercise selection.
If you are sticking with that routine, I would drop the leg press on day two and not replace it with anything. Also, there is no need to be doing five different exercises for arms. I would also drop one of the calf exercises on day two.
On day five, I would drop the leg press and do squats instead. I would also drop both of the ham curl exercises and replace them with a more effective posterior chain exercise such as reverse leg press.
The next time you are looking for a routine, you should check out Kelly Baggets site:
http://www.higher-faster-sports.com/index.html
You guys are funny, goodluck with combining all of those programs.
What would you suggest notorious do for his weights routine?
What events do you run?
This is my first year of training, but I plan to run 100 and 200