I guess this site must be a political thing. Very disappointed that nobody had the time to help me out… I have asked on many occassions for insight with offseason training and I have not one person (except for 400m stud- Thanks man). I really enjoy reading the things that ppl put in this forum but when it comes to “nobodies” such as myself, I guess I shouldnt be allowed in this forum.
1-this site isnt a political thing
2-have you even tried searching and looking through the archieves and older threads for you answer?
3-buy CFTS and Speedtrap
Come on man. you pretty much want us to design an offseason training plan for you. That is not how this site works. Do some research come up with some type of plan and we will help you out with questions you have. But you cant expect us to structure the whole plan for you. However we are here to help.
and just a note… instead of having us critique plans from other websites… please come up with your own.
Dont be lazy. Look through the archieves and you will find what you are looking for. Everything you mentioned has been covered extensively however if you do not understand something just ask and we will help you.
ive looked through many of the threads but like i said before, im not very smart when it comes to this trainign stuff… im practically an idiot… i just run and run fast…
as for the purchases of ctfs, i did buy it and i like it but once again, im not smart enough to build my own offseason training because i dont know what to do…
like i said before, i just need a base model or something to get me going… im sorry if im that dumb and i dont know what to do
It took me a full year of internet research to workout a bullet proof training plan that worked for me, a soccer player. I don’t know if I can give away the exercises I do to improve my speed cos like I said there bullet proof… But start with this…
Exercise Plan…
- Warm-Up:
- General (Jog, Skip, Cycle, Stretching)
- Core Work (Abdominal & Low back)
- Specific (Technique work)
- Dynamic Work
- Explosive Movements (Snatches & Jumps etc)
- Strength Work
- Heavy Multiple Joint Movements (Squats, Jerks etc)
- Isolated Work
- Lying or Seated Movements (Bench, Pulleys etc)
- Mobility Work
- Fluid Full Body Movements (Agilities, Stretching, Recovery strides etc)
- Cooldown
Then… Fill out what exercises you want to do on the days below from the info I just gave you above.
Monday<<<
Tuesday<<<
Wednesday<<<
Thursday<<<
Friday<<<
Saturday<<<
Sunday<<<<
Go out and buy a big peice of paper. Put the days across the tops and fill them out with the Exercises i.e weights, plyo’s etc what your wanting to acheive on each day. Then stick it up in your bedroom, and keep to it…
If you want my plan, I’ll be wanting your money, lol…
Good to see there’s plenty of ab work in there Ricky 
Romeo - post ur times / age / brief training history etc and when ur season is due to start / what ur aims are etc -
I’m sure you’ll get some help , and ur not dumb - it’s not easy to start from scratch - specially when there’s so many bad ideas flying around anyway.
Some of the training journals should have some of season stuff in em too
Ricky, that is a plan for a training day. What is the weekly plan, what about the total cycle, etc. Also you didn’t seem to include speed work. Sorry if I misunderstood, but your post wasn’t very clear.
romeo10900, I posted a topic about this which should give you an idea of what to do in the Planning/Periodisation forum: http://www.charliefrancis.com/community/showthread.php?s=&threadid=2379
Romeo,
have a look through the training journals posted, they should provide some insight. Your best bet is to find a knowledgable coach that you can work with. In the meantime, read loads and post up a program for review.
Good Luck!
Some of us are tired of addressing the same issues that reading CFTS would address. I am tired so tired. :eek:
I understand your pain Clemson - answering the same questions over and over. Unfortunately, for a new member, it is of little consolation that the training issues of those that have preceeded have been addressed.
However, having said that, the answers to Romeos questions ARE all there…if you just take the time to look!