gpp/fall training

    Posted In: Sprints

        • Participant
          utfootball4 on October 10, 2005 at 4:22 am #11337

          ok guys i need everyones help, my brother got clearance on fri that he can start doing lower body/running and at the end of the month he has to go back to see can he start upper body training…  i dont know the exact time but its been anywhere between 6-8weeks since he been able to train..  i have been thinking about diff templates that i would like to use with him, i would like to share and get some feedback from you guys..   Thanks for the help,

          template one is from the site that Mike posted:

          Very Very Early: 1 meso
          Int. Tempo: 1 day a week (~1600m / session)
          Ext. Tempo: 2 days a week (~2200m / session)
          Speed: resisted runs or hills / stairs: 2 days a week (~500m / session)

          Very Early: 1-2 mesos
          Int. Tempo: 1 day a week (~1600m / session)
          Ext. Tempo: 3 days a week (~2200m / session)
          Speed:
          -acceleration development: 1 day a week (~120m total)
          -resisted runs or hills / stairs: 1 day a week (~400m total)

          Early: 1-2 mesos
          Int. Tempo: 1 day a week (~1400m / session)
          Ext. Tempo: 3 days a week (~2200m / session)
          Speed:
          -acceleration development: 1 day a week (~200m total)
          -speed development: 1 day a week (~200m total @ Vmax)

          template 2: is something that i have been playing around with

          phase 1: 3 weeks
          hills: mwf
          tempo t/th/sat (optional)

          phase 2: 3 weeks
          acc: mon
          hills: wed/fri
          tempo: t/th/sat (optional)

          phase 3: 3 weeks
          acc: mf
          hills wed
          t/thur/sat tempo

          phase 4: 4 weeks
          acc mf
          speed w
          tempo t/th/sat

          question: should i try and add int tempo in he program are should i be ok, personally i kinda like int tempo.
          if i decide to go with template one i will take him through a pre phase as follows:

          mon: 100's
          tue: 300's
          wed: 15min run
          thur: 200's
          fri: circuit run as follows
          100>>5 spilt jumps/5 sq jumps/<50m/5sqjumps/50m(hold breath)<</20abs walk 400x repeat 4x

          3 weeks
          Int. Tempo: 1 day a week (~1600m / session)
          Ext. Tempo: 2 days a week (~2200m / session)
          Speed: resisted runs or hills / stairs: 2 days a week (~500m / session)

          3 weeks
          Int. Tempo: 1 day a week (~1600m / session)
          Ext. Tempo: 3 days a week (~2200m / session)
          Speed:
          -acceleration development: 1 day a week (~200m total)
          -resisted runs or hills / stairs: 1 day a week (~400m total)

          3 weeks
          int tempo 1 day a week 1400
          Ext tempo 3 days a week 2200
          Acc development 2x  250

          4 weeks
          Int. Tempo: 1 day a week (~1400m / session)
          Ext. Tempo: 3 days a week (~2200m / session)
          Speed:
          -acceleration development: 1 day a week (~300m total)
          -speed development: 1 day a week (~300m total @ Vmax)

        • Participant
          utfootball4 on October 10, 2005 at 4:36 am #49188

          come on people i need some feedback

        • Keymaster
          Mike Young on October 10, 2005 at 11:08 pm #49189

          Is this for a short sprinter or long sprinter. I believe the template I posted was my suggestion for a 200m runner. Either way, here are a couple thoughts on your template:
          *4 week cycles tend to fit better because you can perform 3 weeks of hard work and then use the 4th to unload and recover. It doesn't have to be like this but time has shown this is typically the most effective setup.
          *"hills" is not enough information…hills can be performed for acceleration development or general fitness and running specific strength depending on the intensity, rest interval, rep length and total volume performed.
          *Incorporate some speed endurance in later cycles. Intensive tempo won't train the event specific endurance that is necessary for success in the sprints.

          ELITETRACK Founder

        • Participant
          utfootball4 on October 10, 2005 at 11:29 pm #49190

          yes hes a short sprinter 60/100. i think ur post was on sprint in the fall.

        • Keymaster
          Mike Young on October 10, 2005 at 11:51 pm #49191

          I think it's too much intensive tempo work for a short sprinter.

          ELITETRACK Founder

        • Participant
          utfootball4 on October 11, 2005 at 12:01 am #49192

          ok i understand.. he has 13 weeks what kind of template would you use, im open to trying anything new??  for example:

          Early season work Phase I
          Monday – ACC. DEV——> hills
          Tuesday – Tempo work over   
          Wednesday – hills
          Thursday – tempo
          Friday – ACC DEV——–> hills
          Sat" tempo

          Phase II
          Monday – ACC Dev——-> starts and sled pulls
          Tuesday – Tempo work
          Wednesday – ACC Dev——–> sleds
          Thursday – Tempo work
          Friday – ACC Dev——–> 30m
          Sat: tempo

          Phase III
          Monday – ACC Dev/Max V——-> starts and flys
          Tuesday – Tempo———> ?
          Wednesday – ACC Dev——–> starts
          Thursday – Tempo
          Friday – ACC Dev/Max V——-> starts and flys
          Sat: tempo

          Phase IV
          Monday – ACC Dev/Max V——–> starts and flys
          Tuesday – Tempo
          Wednesday – SE——-> 70-150m of speed?
          Thursday – tempo
          fri: acc and starts
          Sat: tempo

        • Keymaster
          Mike Young on October 11, 2005 at 10:35 pm #49193

          It looks good to me.

          ELITETRACK Founder

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