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    You are at:Home»Forums»Sports Science Discussion»Training Theory»Need help with planning»Reply To:Need help with planning

    Reply To:Need help with planning

    Member
    alex on January 17, 2005 at 11:16 pm #40665

    Welcome to the forum.

    You seem to have the right idea for the most part, and it’s good that you looked around at other threads to get some ideas. I wouldn’t really worry too much about things like GPP, SPP, Pre-comp, and comp for now. Those are probably the last things you need to know about in order to put together a decent training program. You should be doing some form of tempo running (runs below 75% w/short rests between reps; reps range from 50-600m) to get some fitness and get used to running. Work your way up to 3 sessions of about 2000m total volume per week. Don’t force it too much though. Listen to your body and adapt as neccesary. These sessions should not be killer. You should be reasonablly tired by the end, and the last few reps may be a bit of a challenge, but if you can’t recover quickly, or if you’re tired the next day, you probably went to hard.

    The second thing you should probably be doing is weights. If you haven’t lifted before start light, keep the volume very low, and slowly work your way up. Focus on compound lifts like Bench, Squat, Deadlift etc. You may also want to invest some time learning how to do some of the Olympic lifts. Work your way up to lifting 3* a week. Once your body adapts to this new schedule, you can start to throw in some accels, starting at 10m, then working up to 30-40m as you get used to them. Do your accels before weights on you weightlifting days, and put a day of tempo in between ‘high’ intensity days.

    This should help you get started. Good luck.

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