I’m 28, 5’6 1/2, 145 Pounds
Former Soccer Player now specializing in 60-100M.I am trying to peak in July for the Regionals here in Sao Paulo, Brazil.
I have been doing GPP for the past 7 weeks with focus on Hypertrophy. I have also been sprinting 2x week with Plyos.
I have been feeling heavy and slower when I tested for the 60m. I am concerned if I should change my workout to a Special Phase with Max Strength type of lifts and more short sprints focus.
Please help me as I start this new focus. I have always been fast in the soccer field but now I want to transfer the speed to the Track. I know it is a different sport but I love the challenge.
If you can analyze my weekly workout that I have been doing for the past couple of months and let me know what I should change, I would highly appreciate.M- Weights (Legs) Squats 4×5, Deadlifts 3×6, Lunges 3×10 Abs
T- Sprints (2x3x200) sometimes 150 or 120
W- Plyos and Upper Body Weights (Bench Press, Shoulder Press, Lat Pulldwown, Abs)
Th- Weights (Legs) = Monday
F- Sprints (short distance up to 80m max.
Sat- Upper body = Wed
Sun- RestBlessings
Hi
My view is as follows. In the first oinstance you won’t make big gains in time in a GPP phase anyway, so at this stage it is natural for you to feel a bit slower.
However, the type of training you’re doing seems to be far too heavily skewed to hypertrophy anyway. It isn’t in itself going to make you faster.
You seem to be doing speed endurance work when you haven’t got the speed. I can’t remember which coach I’m quoting when I say, “you can’t endure speed if you don’t have it”
The modifications I would make to your program would be to complex the plyos and the lower leg training which will give you tthe fastest strenght and power gains, without adding too much bulk.
I would shorten the distances. Max speed work pull down to flying 10’s then building to flying 30’s.
I would also pull down the speed endurance work to 120’s at the most but do these as in-and-outs.
I would also include one acceleration session per week as this seems to be absent but accounts for about 60% of a 100m race.
Hope this helps.