Training again...critique routine!

The Forums Ask Us.
1

Hey guys…little background. I’ve been suffering from shin splints since January 2006…and had a few other injuries like torn hamstring and sprained ankle, but everything is feeling really good now…shins 8.5/10 I’d say. I feel ready to train again…and would like input on this 4 week intro routine I just put together.

August 2007: Reintroduction to Training

General Split:
Sunday: Off
Monday: Acceleration Development + Squat
Tuesday: Tempo/Off
Wednesday: Bench
Thursday: Tempo/Off
Friday: Acceleration Development + Deadlift
Saturday: Tempo/Off

Weeks 1-2
week 1: Sprints: 3x20m/3x10m [/////////] week 2: Sprints: 4x20m/ 3x10m
Squat Day:
ATG Squat 3x8
Dumbell Lunges 3x8
Weighted Situps 3x8

Bench Day:
Bench 3x8
Militaries: 3x8
Tricep Ext: 3x8

week 1: Sprints: 5x10m [/////////] week 2: Sprints: 6x10m
Deadlift Day:
Deadlifts: 3x8
Weighted Pullups: 3x8
Weighted Saxon Bends: 3x8

Weeks 3-4

week 3: Sprints 1x30m/ 4x20m [/////////] week 4: 2x30m/ 2x20m
Squat Day
ATG Squats: 3x5
Dumbell Lunges: 3x5
Front Squats: 3x5
Weighted Situps: 3x8

Bench Day:
Bench: 3x5
Militaries: 3x5
Incline: 3x5
Triceps Ext: 3x5

week 3: Sprints 6x10m [//////////] week 4: Sprints: 5x10m
Deadlift Day:
Deadlifts: 3x5
Shrugs: 3x5
Weighted Pullups: 3x5
Weighted Saxon Bends: 3x8

The idea behind it: Keep it basic, straight to the point, and not high volume (to avoid soreness and overtraining as I’m severely deconditioned). Sprint work is low volume to avoid worsening shin splints, hopefully!!

2

im wondering, Just tempo for the 1st 2-3wks, in Flats 0r decient joggers perhaps?
if shins hold up, then introduce Hills 1st before acc

Have you got ahold of the Gpp Dvd? Its certainly worth it in your regards.

3

Just wondering…why would you do hills before flat accel sprints? my plan was after 4 weeks…turn Friday’s Acceleration Development into Hill Sprints…because I’m using the Friday’s sprint session to really focus on my start…and 10m isnt all that stressful.

i dont have the gpp dvd…

4

Its all answered in the Gpp dvd. Basically, hills 1st, then small sections of acc.
if you cannot affort the DVD
Check out Johns training journal. Its all about me.
He done a 10wk Gpp in there, not sure what page, but he started the thread this yr sometime. How to organise a Gpp is all in there.