I read in the CFTS, that you are suppose to do sprint training all year long because you do not want to loose what you have gained from the season before. I just wanted to know from Charlie are the Senior members what is some good type of Off-season sprinting. My Coach before my new coach use you tell me about building a base and I felt like I was not progressing just as the CFTS says. So this year I want to start with some sprints so I will not loose anything. By the way, Charlie thanks for your advice that I ask about whether I should keep running or not. I got my break though two weeks ago and ran 10.35.
Thank you so much because track is my life after God.
In general keep things under 60m. Here are some lower volume examples.
-Warm-up
-2 x 60m Strides/tempo
-4 x 30m relaxed starts (no blocks)
-3 x 60m (fast from blocks) Full rest.
-Weights: 2 core, 1 supplemental.
-Warm-up
-2 x 60m strides/tempo
-2 x 30m relaxed starts (no blocks
-2 x (40m, 60m, fast from blocks) (full rest 7-10 minutes)
-Weights: 2 core, 1 supplemental.
-Warm-up
-2 x 50m Strides/tempo
-4 x 20m fast starts
-2 x 60m
-Weights: 2 core, 1 supplemental.
-Warm-up
-2 x 50m strides/tempo
-4 x 30m fast starts
-2 x 60m from blocks
-Weights: 2 core, 1 supplemental.
how many times a week should one of these workouts be done?
The GPP is also the time when you would incorporate more of the cone drills with flying starts.
thats not my question. my qstn is for for the weeks between the end of the season and the start of the next gpp. because Charlie advocates not going more than 2,3 weeks w/o sprinting.
Sorry, I misunderstood your question. How much time do you usually take off between the end of the competitive season and the next GPP? Are you just racing during the normal college season? If so, have you thought of adding summer comp to fill the gap? Is that feasible?
Charlie’s advice about only taking 3 weeks off applies largely to sprinters who are training and competing close to year round.
i end my competitive season about the end of may and start the next gpp july 1. summer comps are not going to happen. so, for those 4 weeks, how often should i do one of those speed sessions during the 4 weeks off?
Why not just take June off and let the body rest a little? The detraining should be minimal. If GPP starts in July you have more than enough time to regain what little fitness you lose.