hey, what kind of sprint specific work is indicated in early gpp (with strength focus -lots of squatting and oly lifting)
in an overall short to long progression aiming to the 60m events.
after a hammy injury im not sure if im completely recovered to sprint all out.
so i was thinking of doing lots of weights, plyos and jumps for a month plus really easy short runs
and then start to gradually implement acc. training (all out sprinting, resisted runs) asap after that month
general question: should i do tempo runs or bb cirquits on active recovery days? i guess tempo is unnecessary regarding the 60m event as goal ?
btw i wanted to do a 12 week gpp cause im really weak…
well like cf said nothing should be really fast or hard anyways. if you cant run i would continue to lift really heavy, jumps, med throws and maybe heavy sled pulls forward/backward. if i was you i probably would do tempo and bb circuits just so you can be fit, i perfer tempo just bc they are easier to do vs doing so many other little components (jump circuits, med circuits, bb circuits etc). if u do tempo just keep your volume low 1000-1500m and most runs btw 80-150 (mostly100's). to answer ur question u should really try and do something on ur recovery days, you have lots to choose from. below is how i would setup my lifting on a 4 days per week and 3 days per week really focusing on the fsq and bsq.
mon: jumps/med throws 60-80x
heavy clean pull
glut ham/stiff dead
speed hang snatch
thur: jump/med throws
heavy snacth pulls
mon: jumps and throws
walking lunges (optional)
and if you really want to push you could try what i did last year and do the mwf plan but do bsq an fsq on m-f and lunges on wed, you can really get nasty with the weights since your not running.