What do you do after a 3-1-3 scheme

dcw23 · August 10, 2003, 4:07am

I have to agree with No. 2.

We are experiencing this at the moment. You aren’t going to get quality in any type of sprinting over about 30m whilst doing a max strength cycle. Speed work can actually be quite dangerous unless you have a fantastic regeneration program.

David · August 20, 2003, 3:24am

Number2, you mentioned that the volume of speed is increased during a maintenance phase, but in the diagrams of the E-Book it seems to show that the volume is actually lower in the maintenance phase than during most of the max strength phase?

Duwaan · December 13, 2003, 4:00am

I just noticed this too. I thought speed work was supposed to be emphasized during maintenance. Am I missing something obvious?

xlr8 · December 13, 2003, 9:37pm

Intensity of speed work goes up during maintenance.

Senri · May 3, 2007, 2:28am

im bumping this up as im having hard time understanding this. So it would be like if i had 300-360m of intense speed work per session for the 3 weeks then 200-250m of intense speed work in the unloading week then back to 300-360m of intense speed work per session.

After that in the maintenance phase you keep the speed volume the same 300-360m but adjust it so that the intensity is more on the higher end so instead of 20s and 30s put more emphasis on 50s and 60s with full recovery?

What about for someone that doesnt lift weights or does but uses only one lift, other are just bodyweight exercises, how would you put that in the mix?

Senri · May 3, 2007, 9:05pm

bumping this up to get a response.

tamfb · May 25, 2007, 2:40am

NumberTwo:

Alex,

That would be a bit oversimplified in terms of how you would sequence your speed work, but the concept is correct.

I would suggest that it would be a smoother transition from the beginning of the max strength phase towards the end of the phase. Also, I wouldn’t all of the sudden move into max. speed during the unloading week between the two max strength phases. You will find that during that recovery week, there will still be soreness and fatigue from the previous 3 weeks, with your body battling to rebound from the work. This week woould be reserved for other high intensity work that does not require the same range of motion and limb velocities that max speed would entail (i.e. plyos, explosive throws).

Similarly at the end of the second 3-week phase. You will not all of the sudden jump up the volume of speed work. An adjustment must take place following the completion of the max strength phase, with your body adapting to new demands. Reexamine Charlie’s vertical integration diagrams in CFTS and in the recent e-book (2002 review) and see how the curves change relatively gradually (not spiking up and down).

Having said all of this, much depends on you the athlete reacts to this work and the changes, and how (or if) the athlete is improving. Everyone is different. Some athletes I have worked with react positively to the completion of a max strength phase and can move fairly quickly into max.speed work. While others need more time to adjust (are much stiffer for longer periods of time). So, it would also depend on your support system as well (i.e. access to and frequency of massage, soft-tissue therapy).

I dont understand because the graphs I have seen have shown max strength work done in the SPP when top speed work is done (weeks 5-7+)?