Your speed work is between 270m - 300m volume, why so little? Also, why bench press, overhead press and dips?
Here is my current workout schedule. I can only fit in 2 CNS sessions a week and one strength endurance/technique workout a week.
SPP: (8 weeks)
1 - Accel/plyos/weights (Intensity Day)
2 - Tempo/core/massage
3 - REST
4 - longer speed/light plyos/weights (Intensity Day)
5 - Cycling/core/massage
6 - Technique work and Strength Endurance
7 - Rest/Recovery
On the first CNS workout I hit back and front squats, powercleans and milder upper body weights. On the second day I hit deads (snatch grip) flat bench, standing shoulder press and the dips etc. I am actually thinking of switching it around and hitting the circuit style work on the strength endurance workout and just leaving the main lifts in the harder CNS days.
Ie: Weights for the following days:
Day 1: Short speed/plyos
back/Front squats
flat bench
chins/Bent over rows
Day 4:
snatch grip deads
Reverse leg press
flat bench
standing shoulder press
Day 6:
Technique, drills, Running A’s for distance, various weight circuit (including dips, curls, seated cable rows etc.) Lower CNS impact work
I think that is how I am going to break it up. The supp work I did yesterday was really no big deal.
I’d like to hear your thoughts?
Chris
ps- My volume is low (300 meters) for a couple of reasons…
-
Just started training again after a 6 year layoff of any running whatsoever. I am basically at a training age of 1 year
-
rehabbing my hamstring so I am gradually increasing the intensity
Chris, as long as general strength and fitness are in place, improvements in speed comes from speed work done on the track. Looking at your set-up you only do 300m volume or below of speed development work each micro, I would wonder if thats enough. Your 2nd cns day is speed endurance, that’s maintenance not development. I think at this point of the year the focus should be on acc development or max velocity work depending on when you started. With that said, I can’t see how 300m in a micro could be considered a focus.
I think one option is to combine your special endurance day with your strength endurance day (adjust volume to fit, maybe just one SE run followed by your running A’s etc.) and use that 4th day as another acc or speed development day. Also, you can work in the 95% range which would make more volume easy to manage and give you a chance to focus on technique (so you don’t need that technique day).
As for the supp lifts that’s up to you. I don’t see the need for overhead press, benching and dips in one session. Hit the big lifts and go home.
Thanks for your feedback!
What do you think about this…
SPP: (8 weeks)
1 - Accel/plyos/weights
2 - Tempo/core/massage
3 - REST
4 - Max speed/plyos/weights
5 - Tempo/core
6 - Speed/Strength Endurance
7 - Rest/Recovery
Workout 1 - Accel/plyos/weights
4 x 50m 6 minutes rest between reps
4 x 30m 5 minutes rest between reps
Plyos: 3 x (depth jumps, double leg hops, hurdle hops, standing long jump onto mat)
Weights:
3 sets back squats
3 sets benchpress
Workout 2 - Tempo/Core/Massage
Workout 3 - REST
Workout 4 - Longer speed/light plyos/weights
Max speed 4 x flying 30’s with 30 meter runup
Plyos
3 sets double leg bounds
3 sets single leg bounds or tuck jumps
Weights
2 sets backsquat
2 sets snatch grip deadlifts
3 sets standing shoulder press
Workout 5 - Tempo/Core
Workout 6 - Speed/Strength Endurance
Warmup, drills, strides, accels
3 x 80 meters @95%
3 x Running A’s for 60 meters at walking pace
depletion chins/pushups
Workout 7 - REST
Does that look like it would work?
Thanks again,
Chris
Compatibilitity Principle
. units of training that work together in harmonious manner
. units of training that can be mixed without interfering with another unit’s action
. units that are congruous and can be bonded together with greater effect.
That being said, I don’t think day six is an example of the above. I can see special endurance and strength endurance not technique work and strength endurance. Furthermore, why would you want to do technique work at the end of the week when the body is most fatigue.
Thoughts?
thats a good point I’ll drop the technique work for now and see where else I can fit it in.
thanks,
Chris
If your technique is not stable and needs to be addressed, it should be done on your high intensity days. This would require that you work at sub max. This is not a negative, 95% of max is still speed work and it allows for more volume which you would need if you are trying to stablize technique.
On day 6 you had 3x80m technique runs. I would use 6x40 instead because it allows for more reps yet keeping the same volume. It can be set-up as flying 20s from a 20m build up. You would enter the 20m zone fully upright with the focus on whatever technical matter you are working on (pulling down with the arms, stepping over, etc).
Thanks man that helps a lot. And I can do these flying 20’s at 95% and not take too big a CNS impact?
thanks,
Chris
Yes, 95% is less taxing on the cns than going all out. The length of the build up will play a huge part in dictating the intensity of the flying 20s. With a smooth and gradual build up, there is no way you would be hitting 100% of your max upon entering the 20m zone, so all all should be fine.
Good luck.
Thanks man sounds good. I’ll let you know how it goes
Cheers,
Chris
November 3rd speed/plyos/weights
Did speed today. Had a pretty decent workout.
Normal warmup: 2 lap jog, drills, strides, accels, dynamic stretching
3 x 30m
5 x 80m with 20 meter runup @95%
Felt pretty decent. It was really busy on the track though.
Plyos:
3 x (depth jumps, jumps to high box, single leg hops)
Weights:
5 sets backsquats.
3 sets bench press (up to 205 for 5)
2 sets SLDL’s (~185)
3 sets hypers
I tried various depths today on squats and it was very uncomfortable. I am so used to going rock bottom in the squat that even 225 stopping at just below parallel felt very strange. Went up to 275 for a single at full depth.
Workout was ok but I think I am going to have a bit of DOMS tomorrow.
Cheers,
Chris
Nov 4th tempo/core/weight circuit
weight circuit:
3 sets chins
3 sets standing shoulder press (up to 115 for 8 reps)
3 sets seated cable rows (200 for 10)
2 sets standing bicep curls (40’s for 10 each arm)
4 sets weighted incline situps
3 sets hanging leg raises
3 x 4 x 100 meter with 40 seconds rest between reps and 20 minutes between sets.
Good workout. The weights were not CNS intensive at all.
I think I have finally nailed down a good weekly setup with adequate rest periods.
Cheers,
Chris
Nov 7th Speed/weights
Pretty good workout last night. Did usual warmup strides, accels, light plyos and then
3 x 30 meter. Felt a little sluggish so I decided to hit longer speed at 95%.
Did 3 x 125 and then 2 x 125 meters at around 95% in flats. Went through the quickest one in 13.5 the slowest in around 13.9. I was happy with the times considering I was running indoors on the tight bend in flats. 100 meter walk plus 2 minutes minutes recovery between reps
Then hit weights:
4 sets back squats (parallel) 225 for triples. (Could really feel the quads)
3 sets bench (205 for 6)
4 sets reverse leg press with 90kg sets of 6. GREAT exercise
3 sets RDL’s (~200 pounds)
3 sets hypers
That was it. Felt pretty decent today. Loving that reverse leg press machine. REALLY helped my hamstring.
Chris
Chris what up???
Which machine do you use?
You mean the reverse leg press machine?
I can’t remember the name of it exactly (I think it is made by hammer)
it is a seated leg press machine with a seperate platform for each leg to press on. I get in the machine backwards with my shoulders/chest pushing against the seat and perform the reps.
Works really well.
Cheers,
Chris
Nov 8th tempo/weight circuit
warmup, drills, stretching
3 sets chins
3 sets standing shoulder press
3 sets seated cable row
3 sets light backsquats
then
4 x 3 x 100
Max speed/plyos/weights
good workout tonight. Track work felt very fast, plyos felt good but the weights felt pretty crappy.
Warmup, drills, strides, accels
Speed:
4 flying 30’s with 30 meter runup
3 flying 30’s with 30 meter runup. Felt like I was slowing down on the last one so I stopped
Plyos:
3 x sprint bounds 20 meters
4 x drop from high box to half squat and explode to high box
3 x single leg hop
Weights:
4 sets backsquats (225 for 4 reps)
6 sets rev leg press (3 sets per leg) 6 reps
6 sets single ham curls (This was a strength test. My left ham is still about 30% weaker than my right from the injury in that particular movement) However rev leg press is the same as is step ups to high box.
finished with only
2 sets bench (felt like crap at this point 205 for 5 reps)
Cheers,
Chris
nov 11th cycling/weight circuit/core
recovery workout today with circuit weights and core.
15 minutes cycling (120rpm) followed by stretching
3 sets chins (8 reps)
3 sets standing shoulder press (115 for 8 reps)
3 sets seated cable rows (200 for 5)
2 sets dips (8 reps)
2 sets bicep curls (10 reps with 40# dumbells)
3 sets weighted incline situps
3 sets hanging leg raises
2 sets light ham curl
2 sets light extension
2 sets calf raise
Pretty good workout. Right quad is a little sore from top speed work yesterday. (coming off the bend felt a little strange on 2 of the reps)
Cheers,
Chris
Nov 13th Speed/plyos/weights
Originally planned to do block work tonight but couldn’t get a set of blocks! :mad:
I decided to hit speed endurance instead.
usual warmup, strides, drills, accels, light plyos
then
3 x 30 accels from standing start
2 x 2 x 80 meter with 6 minutes between reps and 8 minutes between sets. didn’t go flat out on the turn and ran about 95% down the straight
plyos:
3 x sprint bound 20 meters
2 x double leg hops
2 x single leg hops
Weights
4 sets Backsquats up to 295 for double
3 sets bench (225 for triple)
6 sets hamstring curls (light for left ham rehab)
4 sets reverse leg press (~90kg) for 6-8 reps
Pretty good workout. Felt a little flat so the block work probably wouldn’t have went as well as I wanted anyways. The 80’s felt pretty good. Felt heavy today after a huge lunch.
Cheers,
Chris
Nov 15 - Circuit
Missed my workout earlier today so I hit a circuit tonight.
5 sets chins (8 reps)
4 sets standing shoulder press
4 sets leg raises
3 sets situps
3 sets floppy fish
3 sets static wall squats
Felt pretty good. Nice light workout
Chris