I’m just planning 12 week SPP3 running through the summer months.
I was planning and have used before to success a loading scheme as follows…
So basically, I load for 7 sessions and unload for 2 sessions. However, in reality this athlete is being forced by thier club to run 8 weeks in a row as follows:
So here I have a problem. How do I unload in a week where racing will always be present and keep the short speed session (which by its very nature will be maximal)? The initial 6 weeks are really the problem because ideally I’d like to be doing top speed work (flying 20s) on the Wednesday session but I can’t see a way of making a top speed session sub maximal unless i substitute it for something like 8x60m sub max?
Either go sub max or if you have been doing say 8 flying sprints or 8 x 60 drop it down to 4 and keep the intensity. You can also take otu a teampo say and completely rest in an effort to drop the volume. And you other day which I am assuming you are doing speed end work do soemthing like 2x120 with full rest.
The other option I was thinking about would be to flip Thurs and Sat session on a submax week so I do 2 lots of submax special endurance those weeks. Perhaps that is easiest.
My question still remains… Whats the best way to make MaxV work submaximal? Reducing volume? And if you reduce volume I assume you then need to increase volume of strength endurance? Charlie, others?
i think it would be good if CF can answer, but what i gather from the GPP dvd is that u CAN work maxv submax by cuting the distance of the run. is this correct CF
Where is any sub max Wed? The runs up to 30 can remain at max but the runs from 30 to 80m should have some variability along the way.
Also, if there is a problem with too much racing, you need to seek more sub-max in the training. You may have some flexibility in the comp portion as well. Assuming a 100meter man, if yo inserted a 400 or 4 x 400 as the competition, with a follow-up 200 the week after, it would represent a sub-max break. (Of course, on a different scale, but imagine what a joke a 400 in 48 secs or more is for Asafa Powell)
Yeah, Submax is basically runs at 95% (fast but easy and very relaxed). Perhaps if you were going to increase volume for some reason you would drop a little below the 95% but that is not very often. For example before racing i’ll Schedule something like 4-5x150 at about 93-95% (basically I stop the runs when the athlete starts to look fatigued).
I left it off while I was toying with what to do but it is supposed to follow every Sub Max Monday(Tues)! Here’s a ammended version
This is actually what I was toying with having read Bud_Mike’s post!
Another question… with so much racing do you think i should unload more frequently (like 2 up 1 down)?
So now the ratio of maximal to submax work has dropped from 7:2 down to 4:2 (1:2)… I guess i could schedule the more important meets to follow a submax week?
Thanks Charlie and everyone for contributing! Its nice to talk this stuff through because I only get 3 opportunities a year to play with this stuff for real!
just going on my season, when i was in comp phase i would be doing mainly submax every session expect for the race’s, for eg tues 95-98% thurs 95% sat race 100%, that was for when i had race’s everyweek.
later in the season i could not handle the race’s week in week out, so i raced every 2-3 weeks which meant i could go higher in training during the week with no comps.
