I could be wrong but it looks to me that your volume is a bit high for that monday speed workout. What type of fly zones (how long of a runups were you using for the flying runs? Remember when calcualting total volume the runup also needs to be added in.
Originally posted by QUIKAZHELL
I could be wrong but it looks to me that your volume is a bit high for that monday speed workout. What type of fly zones (how long of a runups were you using for the flying runs? Remember when calcualting total volume the runup also needs to be added in.
Total volume 660m…Monday's are my hardest day. My speed volume is usually 300-500m per workout. As you can see, on most of my runs, I finish just as strong if not stronger. I can handle up to 800m of speed volume (@95%). But, I rarely use speed work volume of more than 650m per workout.
Darkknight,
At the level you are at i can now understand why the volume is so high that is why i asked. Now it makes perfect sense.
Just one more question.. how did you come up with 660 meters for that workout? How long are the runups for your flying sprints?
Also how long have you been training this season and what phase are you in?
Run-ups are usually between 20-30m. Workout -including run-ups = 660. Started training in September. I'm in Precomp/Comp -workouts are somewhat similar in those 2 phases, only difference is volume tapers.
I don't mean to clog up your journal with posts, but do you have a periodization plan written up on your computer that you could post in this thread? I'd be very interested in seeing it.
The periodization plan is the triple periodization plan advocated in CFTS. Peaking occurs at the end of the indoor season, middle of outdoor season, and end of outdoor season. Of course, no plan is etched in stone. So, if I have an area I need to work on, I make sure to integrate it in my program throughout. For example, I need to focus more on my top speed -as my acceleration is fully developed- so I will continue to integrate top speed training during most phases.
So to conclude…I don't have a written periodization plan. I just use the traditional triple periodization plan as a template.
Originally posted by Dark Knight
The periodization plan is the triple periodization plan advocated in CFTS. Peaking occurs at the end of the indoor season, middle of outdoor season, and end of outdoor season. Of course, no plan is etched in stone. So, if I have an area I need to work on, I make sure to integrate it in my program throughout. For example, I need to focus more on my top speed -as my acceleration is fully developed- so I will continue to integrate top speed training during most phases.
So to conclude…I don't have a written periodization plan. I just use the traditional triple periodization plan as a template.
