Sat 18/10/08
Speed – 2x30, 2x30
Special end – 250m, 200m
Strength end – 2x30m
Weights - Squat (90kgx4,92.5x3,3) RDL (100kg -3x5)
Wednesday 22/10/08
Speed – 2x30, 3x30
Special end – 500m,450m
Strength end – 80m
Weights – Squat (90kgx4, 92.5x3,3), Hyper (25kg – 3x10), Bench (70kg – 3x5), 1 arm db row (90lbx5, 100lbx7,7)
I begin SPP on Monday!!
What can I change in this this weightlifting program for the 6 week phase?
I have yet to learn how to perform cleans. I am afraid to them.
Do you have any races coming up at the end of your SPP phase?
Also, does your SPP phase only go for 6 weeks, or is that just the length of that particular strength program?
To be honest, I don’t think I’m really qualified to be giving advice to you, but I will do my best anyway.
After looking at that routine again, I don’t think I would recommend it at all. Some of the stuff just seems plain weird to me, eg 3x2 on leg raises, 3x2 on tricep pushdowns, 3x4 on crunches and 3x2 on leg curls. None of those exercises seem very well suited to heavy low rep work.
Maybe you should just try using the routine that Tamfb gave me for my SPP. It seems to be working pretty well so far.
Day 1 – Squat, Romanian deadlift (3x5), Bench, Row (3x5)
Day 2 – Squat, Hyper (3x10-15), Bench, Weighted Chinup (3x5)
Use the following progression for squats and bench:
Week 1 – 3x5
Week2 – 5,4,4
Week 3 – 4,3,3
Week 4 (deload week) - (3x5 – with weight reduced by around 15%)
Week 5 – 4,4,3
Week 6 - 4,3,3
Week 7 - 4x3
Day 1 and Day 2 must be separated by at least 2 days. eg Day 1 = Mon, Day 2 = Fri
Your advice is more than good Chupa. And yes my indoor season starts at December, at the end of SPP. Also, you know I will be switching those leg ext and leg curls to reverse leg presses or RDL as soon as I can learn to do that.
The rep ranges in the program seem similar to the one tamfb recommended you. I want to add depth jumps and box jumps into my program for SPP. What days can I do that?
If you are doing plyo’s you should probably do them before your lower body weights. I don’t know if I would recommend depth jumps though, as they are better suited to more advanced athletes.
How deep do you squat? The reason I ask is because unless you are strong enough to squat at least 1.5xBW below parallel, there isn’t really much point in doing advanced plyos like depth jumps. Box jumps would be ok though.
I squat 225 all the way and I’m 165 so that is like 1.5x BW.
Well I guess you meet the strength requirements then.
To be honest, I’m not really sure how to integrate depth jumps into a sprint program. I have a rough idea of how you would use them if your primary goal was to increase your vert, but I’m unsure of the best way to use them when you also have demanding sprint training competing for your bodies resources.
Saturday 25/10/08
Accel – 2x30m, 2x30m, 40m, 50m, 60m
Special end – 250m, 200m (18 mins rest)
Strength end – 2x30m
Weights later
I wasn’t able to make it to the track today, so my workout was done on grass. The 200m rep was done in 26.93. The time is pretty slow, but I should be able to go a fair bit faster next week at the track in spikes.
You’re picking up the pace man. Keep it up man.
Can I do RDLs as my post chain exercise instead of RLP?
I don’t see any problem with that. Just don’t go too heavy on your first session, so that you don’t get excessive hamstring soreness.
Wednesday 29/10/08
Accel – 2x30, 1x20,30,40
Special end – 2x450 (25 mins rest)
Strength end – 80m
Weights – Squat (90kgx3, 95x3,3, 100x3), Hyper (25kg – 3x12), Bench – (75x3, 77.5x3,3,3), Chins (15kgx3, 20x3,3)
The special endurance work was done in flats. The first 450m rep was done in 66.35. Towards the end of GPP I timed my 400m at 61.59, so my fitness has definately improved since then.
Saturday 1/11/08
Accel – 2x30, 2x30, 1x60
Speed end – 2x200 (15 mins rest)
Strength end – 3x30m
Weights - Squat (80kg-3x5), Hyper (15kg-3x10), DB bench (60lb-3x5), Db row(90lb-3x5)
The first 200m rep was done in 25.21 (HT from standing start). The last 50m was very slow, so my speed endurance still has a lot of room for improvement. I was aiming to break 25 sec, but overall I am happy with the way things are progressing.
3/11/08
Ext tempo – 1000m
5/11/08
Accel – 4x30, 1x40, 1x50
Special end – 400m, 350m (20 mins rest btwn reps)
Strength end – 2x30m
Weights – Squat (82.5kgx3,3,3), Hyper (15kg – 3x10), Bench (72.5kg – 3x3), Pullups (3x6)
I timed my 400m rep at 57.01. Its pretty slow, but still 4.5 sec faster than at the end of GPP.
Tamfb has written me a strength maintenance routine that I am now following.
Hey Chupa,
Would you like to share the strength maintenance program tamfb wrote for you I’m sure there would be others interested as well.Well done on your progress.
No worries. I’m sure tam wont mind me posting it.
Pre-season maint:
session 1:
squats (2-3x3 @70-80%)
rdl (2-3x5)
bp (3x3 @80-85%)
rows (3x5)
session 2:
squats (2-3x3 @70-80%)
hypers (2-3x8-10)
bp (3x3 @80-85%)
pull-ups (3x5)
Inseason maint:
session 1:
squats (1-3x2 @75-78%)
rdl (2-3x5)
bp (1-3x2 @75-78%)
rows (3x5)
session 2:
bp (1-3x2 @75-78%)
pull-ups (3x5)
hypers (2-3x8-10)
I’m stealing that inseason maintenance for Christmas break 
6/11/08
Ext tempo – 1000m
8/11/08
Accel – 5x30m
Speed end – 2x150m
Strength end – 2x30m
Weights – Squat (82.5kg-3x3), RDL (90kgx5, 100kgx5,5), Bench (72.5kgx3,3,3), DB row (90lbx5,5,5)