[fabio]

fabio on June 22, 2005 at 8:09 am #11011

Alright, I figured that in August I will begin a GPP phase so i can get my base back in before College so I don't come in too out of shape that I'm embarassed. As of now, I have been hitting the weight room hard at the discretion of one of my coaches, so that will be the only thing I will be doing until august. Now I'll admit, when it comes to GPP, I'm lousy at putting one together, I usually put in too much because I feel the necessary components are too little, and I start some things way to soon due to anxiousness, etc.

Right now here are some of my stats…

Height: 5'7
Weight: 151 (up from 141 which i weighed after state, but don't worry, this is all LEAN muscle, and I have been able to maintain my speed, my strength coach had me run a couple 40's yesterday and I cam in at a high 4.5 after a 3 week layoff of no running whatsoever, I'm a legit 4.4 guy to btw)

FAT and Legal PB's
55m-6.79
100m-11.18
200m-22.81

My goal is just to ease into things, get in shape, increase work capacity, get stronger, and actually develop sound acceleration mechanics and what not, sicne my start and first 30 meters of my race is HORRIBLE. I will be running the 55 and the 200/300m indoors, and maybe a relay or two if I am good enough.

right now I figured I could do somethings like this

Monday-Hills, MB throws/passes, Lowerbody Weights
Tuesday-Tempo, GS Circuits, Upperbody Weights
Wednesday-Lactic Acid Tolerance, Lowerbody Weights
Thursday-Tempo, MB Core Work, Upperbody Weights
Friday-Hills, MB Throws.passes, Lowerbody Weights
Saturday-Tempo, Upperbody Weights

I figured I could do something like that but then I thought about easing into things so then I considered maybe reducing the "high intensity" days to 2 days a week?

Monday-Tempo, MB Core Work, Upperbody Weights
Tuesday-Hills, MB Passes/Throws, Lower Body Weights
Wednesday-Tempo,  Upperbody Weights
Thursday-Hills, Upperbody Weights
Friday- Tempo, MB Core Work, Lowerbody Weights
Saturday-Tempo, MB Passes/Throws, Upperbody Weights

I'm honestly lost/confused about this, can I get some help? thanks!

[Mike Young]

Mike Young on June 29, 2005 at 8:41 am #46664

Here's a couple recommendations:

1. Don't split up weight training sessions by upper and lower body.
2. I actually don't see much high intensity work in the program you listed so reducing it is a moot point.
3. You've got two tempo days back to back. While this isn't necessarily a problem you might want to restructure this.
4. MB workouts can be very high intensity or very low intensity depending on the manner in which you perform the exercises and the loads used. I can't tell which way you're using them but I'd suggest pairing Multi-Throws (high intensity, low rep, all-out throws) on your hard days and circuit type throws on your easier days.
5. Even when easing in to a program, you can still include 3 higher intensity days. These days won't need to be as intense as say a speed workout in the competition phase but the increased frequency of higher demand work will be beneficial later on.

ELITETRACK Founder

[fraek]

fraek on July 3, 2005 at 4:55 am #46665

I'm so used to splitting up weight lifting into upper and lowerbody days.  i was going to do it this way the whole summer, is it really that bad and i should switch over to full body.  Then how would i split up weights, im positve im not supposed to add the two days together (that would be just stupid).  What would be a basic template for a full body lifting routine?

[fabio]

fabio on July 25, 2005 at 2:18 am #46666

Alright, here is my basic layout that I have devised, comments etc are appreciated. This is going to be my first cycle (3 weeks loading, 1 week unload)

Monday-Tempo-Med Ball Throws-Core
Tuesday-Hills-Weights-MB Core
Wednesday-Tempo-GS Circuits-Core
Thursday-Hills-Weights-MB Core
Friday-Tempo-Med Ball Throws-Core
Saturday-Weights

Tempo:
I am going to be gradually increasing volume starting out at 1200m on day one and finishing out the cycle hopefully with a 2000m a day base.

Med Ball Throws/Core
they are going to be done in a circuit type fashion, depending on how well I feel on that day. I'll be starting out with some basic throws, such as chest, Overhead passes, side passes to the right and lef,t and catch, roll back, roll forward throws. Med Ball Core work is basic, with sit ups, twists, crunches, etc.  for both of these aspects I will also be raising volume each week.

Hills
Hills will be 50m in length and I will be giving my self 2 minutes rest between them and 5-10 min rest between sets if I have any sets in the prescribed workout. These will also have volume raised gradually each week.

Weights
I will be starting out with high volume, low intensity on week one and reduce both parameters each week. I'm starting out with 5×10 @ 65% on the bench, and squat, and 5×6 @ 65% on the clean, my 3 other lifts will be done at 4×10 with an important weight. By the 3rd week I will be at 4×8 @ 75% on the bench and squat and 4×5 @ 75% on the clean. the fourth week will be an unloading week as well.

Bench/Squat
week 1- 5×10-65%
week 2-4×10-70%
week 3-4×8-75%
week 4-3×6 @ 80%

Power Clean
Week 1-5×6- 65%
week 2-4×6-70%
week 3-4×5-75%
week 4-2×5-80%

Supp Lifts-Seated Rows/Military Press/Glute-Ham Raise
Week 1-2-4×10
week 3-3×10
week 4-2×8

My 2nd cycle is still in minor tweaking but here is the basic layout

monday-Hills/Acceleration Development/Plyos/Weights
tuesday-Tempo/Med Ball Work/
Wednesday-Intensive Tempo/Weights
Thursday-tempo/Medball Work
Friday-Hills/Acceleration Development/Weights/Plyos

more info will come later about the 2nd cycle but right now I really just want some info about my first cycle and get some closure on it before i even worry about my second cycle.

[Mike Young]

Mike Young on July 25, 2005 at 11:53 am #46667

More quick thoughts:

1. Why two days of hills? I'd consider taking one out and making the other either an flat acceleration development day or doing resisted runs.
2. I'd suggest shortening the length of the hill runs.
3. There are better options to achieving high volume than doing 5 sets of 10. I think 10 sets of 5 would be better. It would allow you to do the same total volume at a slightly higher load and move the weight faster.
4. You'd be best to keep Olympic lifts under 5 reps.

ELITETRACK Founder

[fabio]

fabio on July 26, 2005 at 1:15 am #46668

1) Two days of Hills because I want to increase work capacity and develop good acceleration mechanics( those were the two areas  I was lacking in this year along with acceleration), I'd like to have acceleration mechanics in place before I begin true acceleration work though (does this sound even remotely right, or just plain dumb?). But now that I think about it, one day of hills could be enough, and maybe the true accel work wouldn't hurt.

2.) How does 30m sound?

3.) Alright, since 10×3's suggested load is 80% and subtracting 5% for each added rep, would 70% be an appropriate load for 10×5 and then 10×4 @ 75% and so on be good?

4.) Alright, I'll adjust the parameters on my power cleans accordingly and update later.

thanks for the advice mike.

[Mike Young]

Mike Young on July 29, 2005 at 11:15 pm #46669

1) Two days of Hills because I want to increase work capacity and develop good acceleration mechanics( those were the two areas I was lacking in this year along with acceleration), I'd like to have acceleration mechanics in place before I begin true acceleration work though (does this sound even remotely right, or just plain dumb?). But now that I think about it, one day of hills could be enough, and maybe the true accel work wouldn't hurt.

I'd probably go with flat acceleration work.

2.) How does 30m sound?

Sounds good.

3.) Alright, since 10×3's suggested load is 80% and subtracting 5% for each added rep, would 70% be an appropriate load for 10×5 and then 10×4 @ 75% and so on be good?

Yeah that sounds fine. You could also consider dropping the sets with the higher reps. 

ELITETRACK Founder