Also when I am talking about my squats I am reffering to the smith machine.
Just kidding,
Wide stance… significantly below parallel but not ATG.
Here is 2 weeks ago.
Monday-accel 6x20 staggered, 4x20 blocks 1x30
Tues-Ext tempo 1800m
Wed-3x3x30 Rest 1/3
Thurs-Gen End circuits
Friday-Int tempo 3x3x120 @ 85% Rest 90/5
Sat-5x200 rest 2:30 at 75-80%
WAYY to much tempo not enough speed look at ur one true speed day mon is too low volume. no need to be doing 20’s right now should have done that during gpp everything should be no less then 30>.
Quik you don’t have a lot of volume there at all. As UT said there is 1 true speed (well accel) day, but even if we count the SSE as speed work, you have <600m of speed a week (more like <300 since SSE is more special end than speed). I mean that just seems really low, but maybe that is just 1 particular week.
The 30’s day is speed as well. Times aren’t dropping off. I will make sure of this when I get my SpeedTrap II. Regardless one more day of accel work wou;dn’t make a difference. Plus my accel mechanics are not that great to being with and when I am doing accel work it isn’t with that great of form and nothing has fixed this.
This is the reason I started this thread.
And as I said before. In the past if all I do is speed work nothing happens. With that being said. Doing the same thing and expecting a different result is insanity.
This is only week #4 and I am now in week #6. That is why the volume is so low. Last week was my first week of SPP or precomp as I am calling it since I am starting to compete already.
i think if u want to run a faster 60m then you should try cf spp program and if that dont work then you have problems, i think u havent tap into all of your speed potential
How about last season’s planning then? Maybe that will show better what you have been doing since you were healthier. Either way, I just don’t see <600m a week w/ no max v work doing a whole lot w/ your training experience.
What week/weeks do you want to see?
Its hard to show a week and get any info from it without seeing what led up to it and why.
How about your week w/ the highest volume of speed and maybe 1 or 2 other random weeks from spp or precomp or whatever.
dude till u start during true speed 2-3 days per week at 300-500m you havent touch ur speed potential. who said anything about acc, im talking bout speed 60’s flying sprints fef etc week in week out.
one thing i learned from cf spp speed graphs was he kept the speed vol high and constant for the first 5 weeks vs bumping the vol up, i think u could get more work following something like that:
week 1-6: 1500m of speed per week
then start to < a lil each week instead of bumping the volume up each week.
I appeciate the help but this will not tell us much. It has always been 2-3 days of speed work and other days are tempo. Without seeing the entire program it doesn’t have much meaning. I know the status quo on this site as far as speedwork but I am questioning some of it in my first post along with a few other things.
of course it’d be nice to see the whole program, but it looks like you aren’t doing the speed work in the first place. Some accel and a lot of tempo. Some weird accel/sse too, but no top speed work at all, let alone higher volumes. I am just saying, I don’t know if you necessarily did enough speed work to say it doesn’t help you at all.
During the entire year after GPP there was always 2 speed days whether 1 be accel/max and the other be speed end or special end 1. The 3rd speed day was the meet.
This went on from Oct-June. Not saying it didn’t help but the avg. decrease in 60 time the past 4 years over the coarse of the season has been less than a tenth. In the 200 it has been around .15.
Im talking indoors obviously.
i know u think cf system wont work for you but im saying even tempo schools like lacrosse do more speed work then u r doing with there short sprinters.
speed work 2-3 times per week not enough? i know you want to hammer home that more volume is the answer, but maybe its not. you made 5 separate posts to make one statement, more volume. did you read where he said “coming off a knee injury?” or where he said he would like to do more but had problems recovering? do you think more volume would help him progress or possibly bring on another injury or wear him down? what about better regeneration methods or increased work capacity (although it seems his is quite high)? i dont think its the case with quik, but a lot of people jump into 3 high CNS days a week (weights & track) and are no where near qualified to handle that workload.
lol. ok coming off a knee injury i think during int and ext tempo on a indoor track is harder then doing 40, 60 etc on a str, umm u tell me? yes i think more volume would help him progress, dont be silly theres a limit to everything you should at least have 300m of speed per session. increased work capacity give me a break the dude is during tons of tempo, i would hope his work capacity is high.
he runs his tempo on grass, not indoors. speed volume is between 200 & 300 and still rising. can you tell me why his squat needs to be 2.5 x’s bodyweight, when he improved his squat 140lbs and did not see any improvement on the track? is more strength the answer? yes it seems work capacity is in place, i agree, so why did he have a hard time recovering from a higher volume of speed work? what about regeneration? silly? what i think is silly, is without knowing really anything about an individual you throw statements like 2.5 bw squat, and at least 300m of speed work per session. if you look at his training log you will see the high volume trend with speed days at between 300-400m.
In the summer…
Mon-4 x 30 4.0,4.0,3.9,4.0
3 x 40 4.9, 5.1, 4.9
1 x 60 6.94 3 point
Tues-Pool 10 x 50m Rest-1’ (swam with fins)
Wed- 2 x 30 (blocks) 3.82 3.88 2 x 60 (blocks) 6.92 7.02 1 x 80 (blocks) 8.83 1 x 120 (standing)
Thurs-Ext Tempo
Fri-3x150 or Compete Sat
This type of setup was typical. Now give the volume and lack of speed thing a rest and lets alllllll get on with the thread.