Elitetrack: Sport Training & Conditioning

GPP 2008

First 6 weeks
Mon: speed
A.  4x10m, 4x20m, 4x30m
B.  3x15m Double leg hops for distance on Grass, walk back recovery

Tue: tempo
A.  Big circuit:
1+1+1++
1+2+1+1++
1+1+2+2++
1+2+1+1++
1+1+1
1 means run the length (~100m) at tempo pace.
2 means run the length, turn around and run back (~200m)
+ means walk the width (~30 secs)
++ means walk the length (~60 secs)

B.  Body Weight Circuit:
Push ups     10
Single Leg Squats   5 each leg
Lunges         5 each leg
Sit ups         25
Lower back crunches   25
3x bodyweight circuit, with 60 seconds rest between sets

Wed tempo
  8-10x200m in 32-34seconds, 60 seconds rest

Thur: speed
A.  10x90m hills walk back recovery
B.  3x15m Double leg hops for distance on Grass, walk back recovery

Fri: tempo
A.  3x 3x300m in 49-51sec. 60-120 seconds between reps,  5-10mins between sets

B.  Body Weight Circuit:
Push ups     10
Single Leg Squats   5 each leg
Lunges         5 each leg
Sit ups         25
Lower back crunches   25
3x bodyweight circuit with 60 seconds rest between sets

Sat: tempo
A. 100-200-400-600-400-200-100 at 32-34 second pace per 200m, 3mins rest between runs

Your thoughts are much appreciated

El_presidente - 13 September 2008 06:30 AM

GPP 2008

First 6 weeks
Mon: speed
A.  4x10m, 4x20m, 4x30m
B.  3x15m Double leg hops for distance on Grass, walk back recovery

Tue: tempo
A.  Big circuit:
1+1+1++
1+2+1+1++
1+1+2+2++
1+2+1+1++
1+1+1
1 means run the length (~100m) at tempo pace.
2 means run the length, turn around and run back (~200m)
+ means walk the width (~30 secs)
++ means walk the length (~60 secs)

B.  Body Weight Circuit:
Push ups     10
Single Leg Squats   5 each leg
Lunges         5 each leg
Sit ups         25
Lower back crunches   25
3x bodyweight circuit, with 60 seconds rest between sets

Wed tempo
  8-10x200m in 32-34seconds, 60 seconds rest

Thur: speed
A.  10x90m hills walk back recovery
B.  3x15m Double leg hops for distance on Grass, walk back recovery

Fri: tempo
A.  3x 3x300m in 49-51sec. 60-120 seconds between reps,  5-10mins between sets

B.  Body Weight Circuit:
Push ups     10
Single Leg Squats   5 each leg
Lunges         5 each leg
Sit ups         25
Lower back crunches   25
3x bodyweight circuit with 60 seconds rest between sets

Sat: tempo
A. 100-200-400-600-400-200-100 at 32-34 second pace per 200m, 3mins rest between runs

Your thoughts are much appreciated

Overall not a bad plan, where are the weights?

for your body wieght work out just a suggestion

pushups
single leg squat or split squat
lunge
backward lunge
Halftwist
Knee-up crunches
Planks/Supermans/Reverse crunches for the lowerback
Burpees - hit up the whole body

premium - 13 September 2008 12:03 PM

for your body wieght work out just a suggestion

pushups
single leg squat or split squat
lunge
backward lunge
Halftwist
Knee-up crunches
Planks/Supermans/Reverse crunches for the lowerback
Burpees - hit up the whole body

That is an excellent circuit, thank you for sharing it. I will definitely be using this one!

As for weights, I was thinking I would stick to body weight circuits and maybe keep the volume higher, then introducing weights about 4 or 5 weeks into GPP and tapering off the body weight stuff. I have had a lot of injuries in the past that I feel were related to over training so I was thinking I would gradually phase into it. Any thoughts on this are more than welcome.