i would really appreciate some feedback on my gpp program for hs athletes (mostly jumpers and short sprinters with a couple 200-400 athletes). i have been working with 17-18 year old hs athletes in a cold weather climate. we have access to a very good weight room (m,t,r and f), but that is really the only strength in regards to our facilities (we have tile hallways and some narrow stairways to train in and it is awfully cold outside).
we just finished our third week of the gpp yesterday. here it is…
monday-dynamic wu, hurdle mobility, plyo's, accelerations, weights (lower body), abs
tuesday-light wu, weights (upper body), circuits and/or extensive tempo (400m)
wednesday-off
thursday-same as monday
friday-same as tuesday
lower body lifts
cleans 5×3
jammer 5×3
back/front squat 3×6
ghr 3×8
leg curls (physio ball-fsu style)
upper body lifts
bench/incline 3×6
pullovers 3×8
row 3×6
russian twists 3×6
military db's (physio ball) 3×6
circuits
1-3 x 8 minute circuits (monster, "the circuit, etc.) 2' b/w sets
extensive tempo
hallway fartlek (jog short halls and run 70% on the long hallways)
accelerations (on unforgiving tile)
10×10-20m (variety of different starting styles)
stairs (5×25 steps)
plyos (on trifold mats usually – sometimes on tile)
pogo's, slj and vj, single leg hops, bounding (we have been adding more contacts each week)
stairs might fit here as well
this is what we have been doing. we have one more week before xmas break so i was planning to do some testing next week and then come back after break ready for more specific training. i have a couple questions. first, what do you think of what we have done so far? two, where do we go from here? our first meet is in late march and our important meets are in mid to late may. thanks for any and all input.
