idea for new set up for gpp

    Posted In: Training Theory

        • Member
          9000 on September 17, 2003 at 8:11 am #8588

          i posted my routine in the theard "how to incorporate se in to gpp"
          i wanted to run a possiblily different set up by every one

          Sun: hill speed 120m -150m
          400m bounding/high rebound skip
          upper body lifting
          some olympic lifts

          Mon: extensive tempo (grass runs)
          abs
          1000m total

          Tues: tempo interval style
          weeks go from 600m to 500m and so forth down to 300m
          volume would stay around 2500m
          olympic lifts
          squats
          hamstring fall aways

          Wed: day off
          possibly pool sprint drills
          abs

          Thrus: tempo
          volume 2000m
          inteval style
          olympic lifts
          front squats

          fri: speed hills ranging 50m-90m
          olympic lifts
          squat
          hamstring fall away
          abs
          400m bounding/skips

          sat: off
          the monday workout will be droped after 5-7 weeks. so tht during spp i can have time for greater recovery

        • Keymaster
          Mike Young on September 17, 2003 at 8:20 am #22325

          I don't like your pairing of Olympic and core lifts with tempo running. This pairing will send mixed messages to the body and results will be less than optimal. Also, if you are training to be a decathlete I think there should be some acc. dev. and far less tempo.

          ELITETRACK Founder

        • Participant
          QUIKAZHELL on September 17, 2003 at 8:44 am #22326

          I agree with Mike about not pairing the Olympic and core lifting with tempo.

          Are any of those tempo days intensive tempo?
          Id say cut down on the volume and make the thursday tempo workout intensive unless it already is and switch it to friday and put the short hills thurday. Unless the hills make you very sore and you cant do the intensive tempo just do the extensive tempo.

          Id do my olympic and core lifts on both hills days.

        • Member
          9000 on September 17, 2003 at 9:47 pm #22327

          i see, but the tues work is intensive, i agree with cutting olympic lifts on tempo days. i will see how the powers that be think bout it. i would like to make friday acc dev or short hills.
          mike- do you really think it is too much tempo. mon and thurs are extensive. also if you need to drop the volume from 5500m down then would you cut mon or drop the amt on tues (since it is intervals)

        • Keymaster
          Mike Young on September 18, 2003 at 9:37 am #22328

          [i]Originally posted by 9000[/i]
          mike- do you really think it is too much tempo. mon and thurs are extensive. also if you need to drop the volume from 5500m down then would you cut mon or drop the amt on tues (since it is intervals)

          I think it's way too much tempo but perhaps your coach has a reason for it. To me, it seems like your doing a lot of slow running. Remember that for a decathlete, extensive tempo is pretty darn slow and can really only be thought to develop one or two events (1500m and maybe the 400m) and could potentially dull the speed needed in the 8 or 9 other events if it's done in very high volumes. Also, you're only real speed development is hill runs which at its best is still a relatively low velocity, low CNS, and medium muscular demand activity when compared to flat ground speed development. I think if I had to change something and keep the same basic structure of the running workouts, I'd drop the interval distances on the Tuesday workouts so that you're never running more than 350m on a given interval.

          ELITETRACK Founder

        • Member
          9000 on September 18, 2003 at 10:07 am #22329

          i was thinking the same for tues., but then would you then drop mon, since it is extensive. cook the thurs, work outs and bring the fri work outs back to the place of true work, the track. also on fri i could invision 10m -30m starts.

        • Keymaster
          Mike Young on September 19, 2003 at 9:50 am #22330

          [i]Originally posted by 9000[/i]
          i was thinking the same for tues., but then would you then drop mon, since it is extensive. cook the thurs, work outs and bring the fri work outs back to the place of true work, the track. also on fri i could invision 10m -30m starts.

          Yeah you'd have to change Mondays workout because it would essentially be the same as Tuesday's (or you could just change Tuesdays). What do you mean by cook the Thursday workouts? If you mean run fast (= or > than intensive tempo), that might not fit if you wanted to do acc. dev. on Friday.

          ELITETRACK Founder

        • Member
          9000 on September 19, 2003 at 10:19 am #22331

          yeah sorry i ment run fast on "cook", maybe i could have said "kick the tires and light the fires":wink:

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