Weights after track

[tamfb]

@stylee

Day 1/Monday - Curls, chin ups, ab circut in the morning. Speed work, then bench and deadlift in the afternoon.

Day 2/Tuesday - Ab circut in the morning. Tempo in the afternoon.

Day 3/Wednesday - Curls, chin ups, ab circut in morning. Speed work in the afternoon but no weights.

Day 4/Thursday - repeat Tuesday

Day 5/Friday - Same stuff in morning as M/W. Speed work, then bench and squat in afternoon.

Day 6/Saturday - repeat Tues/Thurs

I’m still recovering from my hamstring problem so the deadlifts and squats are pretty light. My “speed” work is only at 85% right now for that same reason.

GPP is 12 weeks…long time but I’m pretty out of shape. 3 weeks of just general fitness/beginning speed, 3 weeks with an emphasis on acceleration, 3 weeks top speed, 3 weeks S.E. All elements, however, are present to a certain degree in each phase.

Thanks, David. Training a football guy right now whose working hours are pretty terrible - I think he’ll benefit from something like that.

Why are you during SE and all the other work in gpp?

[stylee]

Well, maybe it’s not a GPP proper then…

I don’t know, I’ve been away from serious running for such a long time. Football and injuries have kept me out of it since 2004, really, and it shows because I can’t run a 150 without getting tired.
I’m guessing the earliest meet I can run in is February, which is…5ish months away.

So I don’t know how I’d set everything up if I went straight from, say, an 8 week GPP. I was going to do this 12 week thing as a re-entry to sprinting, take maybe a week off after, then come back with a normal GPP, then roll into SPP.

Bad idea?

[tamfb]

@stylee

Well, maybe it’s not a GPP proper then…

I don’t know, I’ve been away from serious running for such a long time. Football and injuries have kept me out of it since 2004, really, and it shows because I can’t run a 150 without getting tired.
I’m guessing the earliest meet I can run in is February, which is…5ish months away.

So I don’t know how I’d set everything up if I went straight from, say, an 8 week GPP. I was going to do this 12 week thing as a re-entry to sprinting, take maybe a week off after, then come back with a normal GPP, then roll into SPP.

Bad idea?

Yes. I would get CF graphs so you have a general idea. I would go about 8-10 weeks gpp and 10-12 weeks spp.

[stylee]

I’ll look over the graphs and the video tonight.

My only thing is that with 8 weeks GPP and 10 weeks SPP, I’ll be peaking at the start of competition if I run unattached in the college indoor meets (which I hope to do). I could just wait for a couple of months to start the GPP, I guess.

[notoriousquirrel]

@David_W

I have an interesting option that might suit a high school athlete. Do the track sessions as normal in the evening and do a ‘makeshift’ weights routine at home:

http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1396

1. Press ups with handles >>> + incline >>> + greater incline >>> + 10kg (plate in a ruck sack) >>> +20kg >>> +10kg + incline etc etc

http://www.powertrainer.co.uk/

2. Pull ups (weighted when 4x8r become manageable)

3. 3kg overhead med ball throws

With this set up the athlete needs only visit the gym once per week for a very short deadlift workout.

Thanks man I really appreciate this since I do not have a gym membership and I cannot always have access to the school weight room because of vacations every here and there.

I will miss the rush of lifting big weights, but I think I can manage with this purchase.