[fabio]

fabio on July 4, 2004 at 10:33 pm #9504

Here is my first week of my GPP, I would like to know if it looks pretty good and if you don't get some things I will explain themethod behind the madness after I lay out the details of the first week.

Monday-Acceleration Dev.-Weights
3-4x30m w/ Isorobic Exerciser
3x10m block starts
2x10m 3 pt. starts
2x15m standing start
2x15m falling start
3x20m lying starts
1x20m block start

MB Circuit:
Chest Pass-3×10
Over Head Pass-3×10
Catch,roll back, roll forward throw(CRBRFT)-center-3×10
CRBRFT-left-3×10
CRBRFT-Right3x10

Plyos:
Box Jumps-2×5
Stair Jumps-2-3×10
Vertical Jumps-2-3×6
Hip Flexor Jump-2-3×5

Weights(density training)
Bench Press-8×4@65%
Squat-8×4@65%
Power Clean4x4 @ 80%
Seated Rows-3×10
Military Press-3×5-10
SLDL-3×6

Tuesday-Tempo, Circuits
Tempo-3x4x200m
1x200m
(total volume-2600m)
4-5x80m Running A's

Explosive MB:
Overhead Toss-4×5
Lunge Toss-4×5
Push Press-4×5

GS Circuit:
Pull Ups-3x max reps
Dips-3xmax reps
Push Ups-3x max reps
Bodyweight Squat-3x 1 min
Bodyweight Lunges-3×10 each leg
Mountain Climbers-3x 1 min

MB Core Circuit:(all of them are 3×30 seconds)
MB Crunch
MB Rev. Crunch
MB Twist
MB Jacknife
MB Led Ad-Abs

Wednesday-Intensive Tempo, Weights
2×300-400-300 with 5 min rest, 10 min between sets

GS Hills:
Lunge-3×30
Bounding-3x30m
Back Pedals-3x30m
A's-3x30m
Striahgt Leg Bounds-3x30m
Normal Runs-3x100m

Plyos:
Bounding-2×20-30m
Vertical Jump-2-3×6
Straight-Legged Bounding-2-3×20-30m
Long Jumps-2×5

Weights:
Bench Press-8×4@65%
Front Squat-8×4@65%
Power Clean4x2 @ 90%
Seated Rows-3×10
Military Press-3×5-10
SLDL-3×6

Thursday-Tempo-Circuits
Tempo-10x150m
5x200m
4-5x60M Running A's

Explosive MB:
Lunge Toss-4×5
Woodchoppers-4×5
Overhead Toss-4×5

GS Circuit:
Pull Ups-3×10
Dips-3×10
Push Ups-3×10-15
Bdywght Squats-3×15-20
Bdywght Lunges-3×10-15

MB Core Circuit
Same as tuesday

Friday-Power speed Hills-Weights
MB Accels-2x30m
Power Speed Hills-5-6x30m

Accel Dev:
3x15m block starts
3x15m lying starts
3x20m block starts

MB Circuit:
same as monday

Plyos:
Box Jumps-2×5
Scissor Split Jumps-2×5
Hip Flexor Jump-2×5
Stair Jumps-2-3×10

Weights:
Bench Press-8×4@65%
Squat-8×4@65%
Hang Clean-4×3 @ 85%
Seated Rows-3×10
Military Press3x6-10
SLDL-3×6

the MB circuits on monday and friday are low intensity ones focusing relatively on general strength. I have acceleration development on friday so I can reopen my stride from running up the hills, so thats why i kept them low volume. the tempo volumes are rather high so I can really bust my butt into shape and get the base i need since last year i had no base at all and just started from the gun sprint training and hardly if ever at all went up to 2000m in total tempo volume in one session.

my accel development volumes gradually get higher each week butn ever excede 210m in total volume in the first 4 week block.

Intensive tempo volumes declines each week of the first block (i.e. 2000-1500-1200)

Extensive Tempo volume stays at least at 2500m and sometimes increases, but never exceeds 3000m in the first 4 week block.

alright et the comments begin:D

[Kebba Tolbert]

Kebba Tolbert on July 5, 2004 at 6:02 am #30019

that's a lot of work on one day… you should put the explosve MB work on the same day as the higher intesnity running.

also, is there a reason (besides variety) that you have so many diff types of starts on the same day (i.e, block, 3 pt, standing, falling…)

i'm not sure if i would do intensive tempo on the wednesday.. but if i did i probably wouldn't do the bounding/lunge circuit afterward.

looks like there's some good stuff in there, but also seems like you need to examine and re-prioritze things so that you are sending clear messages and getting better long-term, continual adaptation.

[fabio]

fabio on July 5, 2004 at 7:05 am #30020

Yea, I was thinking about scrapping the MB circuits on monday and friday and maybe just putting the explosive MB workouts on monday and friday.

the different starts were mainly for variety but the block starts are so i can work on my block form and the lying starts re ot develop the quickness that i need thefirst few steps and the 3 pt/ start is the normal standard start i use in training.

if you wouldn't do intensive tempo on wednesday then what would you do? or would you just switch the int. tempo session with another day?

here is what the program would look like with the above layout:

Monday-Acceleration Dev.-Weights
3-4x30m w/ Isorobic Exerciser
3x10m block starts
2x10m 3 pt. starts
2x15m standing start
2x15m falling start
3x20m lying starts
1x20m block start

Explosive MB:
Overhead Toss-4×5
Lunge Toss-4×5
Push Press-4×5

Plyos:
Box Jumps-2×5
Stair Jumps-2-3×10
Vertical Jumps-2-3×6
Hip Flexor Jump-2-3×5

Weights(density training)
Bench Press-8×4@65%
Squat-8×4@65%
Power Clean4x4 @ 80%
Seated Rows-3×10
Military Press-3×5-10
SLDL-3×6

Tuesday-Tempo, Circuits
Tempo-3x4x200m
1x200m
(total volume-2600m)
4-5x80m Running A's

GS Circuit:
Pull Ups-3x max reps
Dips-3xmax reps
Push Ups-3x max reps
Bodyweight Squat-3x 1 min
Bodyweight Lunges-3×10 each leg
Mountain Climbers-3x 1 min

MB Core Circuit all of them are 3×30 seconds)
MB Crunch
MB Rev. Crunch
MB Twist
MB Jacknife
MB Led Ad-Abs

Wednesday-Intensive Tempo, Weights
2×300-400-300 with 5 min rest, 10 min between sets

Plyos:
Bounding-2×20-30m
Vertical Jump-2-3×6
Straight-Legged Bounding-2-3×20-30m
Long Jumps-2×5

Weights:
Bench Press-8×4@65%
Front Squat-8×4@65%
Power Clean4x2 @ 90%
Seated Rows-3×10
Military Press-3×5-10
SLDL-3×6

Thursday-Tempo-Circuits
Tempo-10x150m
5x200m
4-5x60M Running A's

GS Circuit:
Pull Ups-3×10
Dips-3×10
Push Ups-3×10-15
Bdywght Squats-3×15-20
Bdywght Lunges-3×10-15

MB Core Circuit
Same as tuesday

Friday-Power speed Hills-Weights
MB Accels-2x30m
Power Speed Hills-5-6x30m

Accel Dev:
3x15m block starts
3x15m lying starts
3x20m block starts

Explosive MB:
Lunge Toss-4×5
Woodchoppers-4×5
Overhead Toss-4×5

Plyos:
Box Jumps-2×5
Scissor Split Jumps-2×5
Hip Flexor Jump-2×5
Stair Jumps-2-3×10

Weights:
Bench Press-8×4@65%
Squat-8×4@65%
Hang Clean-4×3 @ 85%
Seated Rows-3×10
Military Press3x6-10
SLDL-3×6

i didn't change the acceleration development but what i would change wiht it is to only stick with lying, block, and 3 pt starts.

[davan]

davan on July 5, 2004 at 10:34 pm #30021

I like your GPP and will probably include some of your ideas into mine. The only question I have is why the block starts in GPP?

[fabio]

fabio on July 6, 2004 at 7:11 am #30022

because this past season I was weak in the first few meters and the block start and since acceleration is the base of the pyramid for speed I thought I might try to perfect my block start and the first few meters out of the blocks.

so do you think my new GPP layout looks good to go?

[davan]

davan on July 6, 2004 at 9:21 pm #30023

I think it looks good, minus a little bit of high volume for so early. The reason I ask about the block starts is because, from what I've heard, you should save that for the end of GPP at the earliest, so you do not get too specific too fast.

I like the med ball work, circuits, weights, and overall program design.

[Derrick Brito]

Derrick Brito on July 7, 2004 at 9:45 am #30024

does mike or 400 or drivephase or someone else have thoughts?

[400stud]

400stud on July 7, 2004 at 7:14 pm #30025

Good setup, but needs lots of work.

[fabio]

fabio on July 8, 2004 at 2:58 am #30026

lots of work as in?

[400stud]

400stud on July 8, 2004 at 4:56 am #30027

Just a few observations:

Too specific too early — or in other words – WAY too much volume….shouldn't start with plyos early on, use jumps insead….weights setup needs adjustment….save the blocks til the end of SPP….you don't need 2 track acc. dev. days – use Friday as only hills and up volume….Only one day of strength endurance is needed, but follow it up with longer reps of tempo 400m+….why depletion sets for 3 different exercises?….and if you remember, CF says Wed/Sat, so why are they on Tuesday?….3 days of plyos is too much, even if they are mostly jumps

[fabio]

fabio on July 8, 2004 at 8:52 pm #30028

alright thanks, i'll mke some adjustments

[Derrick Brito]

Derrick Brito on July 11, 2004 at 5:13 am #30029

post your revised plan when you finish it:)

[fabio]

fabio on July 11, 2004 at 7:20 am #30030

Monday-Acceleration Dev.-Weights
3x30m w/ Isorobic Exerciser
3x10m 3 pt starts
2x10m block starts (i'm more or less doing these to test out the new block I just got)
4x15m 3-pt. starts
3x20m lying starts

Explosive MB:
Overhead Toss-2×5
Lunge Toss-2×5
Push Press-2×5

Plyos:
Box Jumps-2×5
Stair Jumps-2×10
Vertical Jumps-2×6
Hip Flexor Jump-2×5

Weights(density training)
Bench Press-8×4@65%
Squat-8×4@65%
Power Clean4x4 @ 80%
Seated Rows-3×10
Military Press-3×5-10
SLDL-3×6

Tuesday-Tempo, Circuits
Tempo-3x4x200m
1x200m
(total volume-2600m)
4-5x80m Running A's

GS Circuit:
Pull Ups-3x 10
Dips-3×10
Push Ups-3x 15
Bodyweight Squat-3x 1 min
Bodyweight Lunges-3×10 each leg
Mountain Climbers-3x 1 min

MB Core Circuit all of them are 3×30 seconds)
MB Crunch
MB Rev. Crunch
MB Twist
MB Jacknife
MB Led Ad-Abs

Wednesday-Intensive Tempo, Weights
2×300-400-300 with 5 min rest, 10 min between sets

Weights:
Bench Press-8×4@65%
Front Squat-8×4@65%
Power Clean4x2 @ 90%
Seated Rows-3×10
Military Press-3×5-10
SLDL-3×6

Thursday-Tempo-Circuits
Tempo-10x150m
5x200m

GS Circuit:
Pull Ups-3×10
Dips-3×10
Push Ups-3×10-15
Bdywght Squats-3×15-20
Bdywght Lunges-3×10-15

MB Core Circuit
Same as tuesday

Friday-Power speed Hills-Weights
MB Accels-2x30m *-optional
Power Speed Hills-8x30m

Explosive MB:
Lunge Toss-2×5
Woodchoppers-2×5
Overhead Toss-2×5

Plyos:
Box Jumps-2×5
Scissor Split Jumps-2×5
Hip Flexor Jump-2×5
Stair Jumps-2×10

Weights:
Bench Press-8×4@65%
Squat-8×4@65%
Hang Clean-4×3 @ 85%
Seated Rows-3×10
Military Press3x6-10
SLDL-3×6

[Derrick Brito]

Derrick Brito on July 13, 2004 at 8:51 am #30031

whats an isorobic exerciser? and what are other peoples thoughts on this new plan?

[400stud]

400stud on July 13, 2004 at 7:54 pm #30032

Looks like the same damn plan!

[rice773]

rice773 on July 13, 2004 at 8:53 pm #30033

An isorobic exerciser is a device you feed cable into and attach to yourself to provide resistance to your runs/drills. You can adjust the level of resistance and it is superior to other forms of resisted runs in that the resistance remains constant throughout the rep.

[fabio]

fabio on July 14, 2004 at 8:11 pm #30034

i got rid of the GS hills and plyos on wednesday. eliminated accel runs on friday, lowered the volume on jumps training and MB throws, and got rid of block starts from the rest of my GPP program along with lowering the volume of accel development (i don't show it on there but i lowered it from 170 down to around 130-15o or so)

[400stud]

400stud on July 14, 2004 at 9:24 pm #30035

Your weights program is still wrong, you're still doing too much MB work, the GS hills should've been kept and the accel volume can still stay fairly high, if all else is lowered (as it should be).

[Derrick Brito]

Derrick Brito on July 15, 2004 at 7:38 am #30036

this has occured to me before… 400 the volume might be fine for him. not everyone overtrains with the same volume. but basically everything except actually running and weights i dont know how to use, which is why im interested in this plan.

[rice773]

rice773 on July 15, 2004 at 9:36 am #30037

Looks like an insane amount of work to me, at least you have weekends off. Monday and Friday i would drop or reduce the MB work as 400 said and do plyos before sprinting. As for your weights, you should have a better variety of exercises and do the oly lifts first; while you are relatively fresh. Hope you are doing things right on the regeneration side of training to compliment your efforts.

[400stud]

400stud on July 15, 2004 at 8:45 pm #30038

He's trying to do Density Training which requires a whole different setup than the "normal" 3x's a week.

His MB work is way too much and when I say volume, I'm talking about how much he's doing period, not the total volume of a particular workout.

[rice773]

rice773 on July 15, 2004 at 9:59 pm #30039

[i]Originally posted by 400Stud[/i]
He's trying to do Density Training which requires a whole different setup than the "normal" 3x's a week.

Sorry, didn't catch that.

I was suggesting reducing the volume of MB work in the same sense that you are.

[400stud]

400stud on July 15, 2004 at 10:04 pm #30040

No prob. I was actually talking to Derrick in the other comment.

[Derrick Brito]

Derrick Brito on July 17, 2004 at 10:14 am #30041

about volume- either way he might be able to handle it, thats all i was saying. though it DOES look like a lot to me. i was just throwing it out there.

about density training- im not sure what you mean here. whats different about density training?

[400stud]

400stud on July 18, 2004 at 12:39 am #30042

Density Training goes with 4 workouts a week (Mon-Tue-Thurs-Fri), with two being lower body, two upper body. You only do Density Training with squats and a press and only 1x a week per exercise (Density Squat Monday, Bench Tuesday, Military Friday, or something like that) and on the upperbody days you superset push/pull movements. It's a whole different setup than 3x's a week, total-body workouts. I actually like it better, but you have to adjust track workouts accordingly because you don't want to do Density training on a tempo day, for example.

[pureathlete1007]

pureathlete1007 on July 20, 2004 at 9:44 am #30043

ur original method seems good. i would stick with that over the adjustments. see how u respond first, then adjust to that if it doesnt work. not everybody responds the same wat 400stud. i understand how u wanna make suggestions, but to critique it to that point is kinda nit picking. r u michael johnson or something??? i mean, i would respect ur opinion if u were like a world reknown coach, or something, but from what i get u r a kid with a PR in the 400 of something i possibly might do over the hurdles. but hey im not knocking u, keep being u. just dont make suggestions like that unless u have proven it to work urself:bounce::bounce:

[400stud]

400stud on July 21, 2004 at 12:22 am #30044

Wow…guess you can't read very well can you? I'm a SUPER MODERATOR….or in other words, I know my S***. Let's see, 18 year-old kid with horrible pr's is promoted to second highest-rank on board by assistant coact at one of the best track universities in the US. Wow, I think it just might mean something!!! Just because my times are piss-poor doesn't mean I don't know what I'm talking about. YOU try running on two strained hamstrings for 2 years in a row and see if you come away with blazing times.

And no, I'm not a world-reknown coach or anything, but most if not all coaches on THIS board respect me and my opinion…maybe you should try the same.

[Derrick Brito]

Derrick Brito on July 21, 2004 at 4:02 am #30045

ok i see 400, i thought density training was just a rep/rest/set scheme. and pureathlete1007, maybe you should stick around this board a little longer before you start talkin smack. 400 does know his shit. the only reason i brought of volume was because ive seen someone like wayne hobley use 3000m+ of tempo and people telling him hes overtraining. and i was thinkin, if he can handle it, he can handle it.

[Derrick Brito]

Derrick Brito on July 21, 2004 at 4:06 am #30046

hmm…are cuss words censored on this site?

[400stud]

400stud on July 21, 2004 at 9:04 am #30047

Yes they are….hence the new word. Try to avoid cussing, please and use euphemisms (sp?) if at all possible.

And thanks for having my back 😉

Density training is a set/rest/rep scheme, but it needs to be setup a certain way for maximal results.

[pureathlete1007]

pureathlete1007 on July 21, 2004 at 12:15 pm #30048

well lets see, being 2'nd highest on a message board means………..give me a second still thinking…….. ok i got it NOTHIN! that just means u talk a good game, but if u actually took the time to read my post if u r going to make a suggestion like that, make it after it has been proven to work urself. imagine it being u, who is taking advice from somebody who cant beat u if u had hurdles in front of u, would u actually listen to u. and also from wat i am seeing there are a lot of little boys on here trying to get advice on how to run fast, and they respect u because u seem to know wat u r talking about. but in reality u think u have a "get fast" method, but like i said, not everybody responds to the same training. training needs to be adjusted to talent level. but like i said orginally, keep doing u, but if u havent proven it to work i wouldnt suggest it. and wat university is this that u speak of? and an 18 year old kid with 2 blown hamstrings would know himself not to attempt to run until fully healed or he will go out and set a PR with only a 52 . but hey, u would already know that, now wouldnt u???:lol: oops, dont want the lil baby to get insulted. he might chase after me and catch me 😆 ok, seriously though, dont be insulted ur just going up against a person who just knows more than u. not everything is supposed to be done by the book, a good coach would know that, but being the know it all that u r it probably went over ur head;)

[Derrick Brito]

Derrick Brito on July 21, 2004 at 12:38 pm #30049

eric, i figured one cuss word wouldnt be overdoing it, ive actually kept my language quite toned down on this site. cussing is my staple vocab:D. interesting about density training, and you know ima have your back:D.

pureathlete, the runner of this site is a coach at LSU, maybe youve heard of them? and maybe if you took time to read your posts again, you might notice you come off as extremely arrogant. your first post you basically attack 400, and without reason. if you see a flaw in his advice, state it. if you dont, then shut up. to me, you seem to think you know more than 400 for whatever reason, but until youve seen what hes posted, you should pipe down on the personal attacks. im faster than 400 in the 100, and i might even be able to run a 200 faster than him, but that doesnt make me more qualified to give advice than him. i just happened to respond very well to a new program. you dont know anything about 400s life or the reasons hes done what hes done or has the results he has so dont critisize what you dont know about.

[rice773]

rice773 on July 21, 2004 at 5:42 pm #30050

[i]Originally posted by PureAthlete1007[/i]
well lets see, being 2'nd highest on a message board means………..give me a second still thinking…….. ok i got it NOTHIN! that just means u talk a good game, but if u actually took the time to read my post if u r going to make a suggestion like that, make it after it has been proven to work urself. imagine it being u, who is taking advice from somebody who cant beat u if u had hurdles in front of u, would u actually listen to u. and also from wat i am seeing there are a lot of little boys on here trying to get advice on how to run fast, and they respect u because u seem to know wat u r talking about. but in reality u think u have a "get fast" method, but like i said, not everybody responds to the same training. training needs to be adjusted to talent level. but like i said orginally, keep doing u, but if u havent proven it to work i wouldnt suggest it. and wat university is this that u speak of? and an 18 year old kid with 2 blown hamstrings would know himself not to attempt to run until fully healed or he will go out and set a PR with only a 52 . but hey, u would already know that, now wouldnt u???:lol: oops, dont want the lil baby to get insulted. he might chase after me and catch me 😆 ok, seriously though, dont be insulted ur just going up against a person who just knows more than u. not everything is supposed to be done by the book, a good coach would know that, but being the know it all that u r it probably went over ur head;)

One of the things that makes this messageboard so great is that members generally abstain from posting unsupported, insignificant trash. Also, we keep threads on topic so start a new one if all you are going contribute is your unrelated negativity.

[400stud]

400stud on July 21, 2004 at 7:03 pm #30051

Derrick – My primary language is cursing and my secondary is English 😀 I feel ya, man! 😆 One isn't bad, but still, let's try to avoid them if at all necessary. If you take a look at the Hypertrophy thread in the Classics forum you'll see we talked about Density Training quite in-depth and I even proposed a couple different programs of it. But, basically, it follows a 4-day a week plan with 2 days each of lower and upper body and Density Training really only being used 1-2x's a week. Thanks for having my back.

And to Rice and Derrick both, very nicely stated.

Pureathlete, all I have to say is this: I have way too much class and self-respect to go somewhere I've never been (even if it is just an internet site) and start poppin off at the mouth for no reason. No, my times aren't world-class or anything, but that doesn't take away from what I know. You can criticize me based off my times, but you can't take away the credibility I've earned based off of what I know and share with others. I'd love to go tit-for-tat with you, but I kind of have a life and better things to do than to talk smack to someone I don't even know for no apparent reason. And besides, it's not worth it. YOU'RE not worth it. So, if you have some constructive comments to contribute to the board, then feel free to do so, otherwise keep the immature, "I-know-you-are-but-what-am-I" statements to yourself so others who care and have some respect can go on about our business.

And that's all I have to say.

[Derrick Brito]

Derrick Brito on July 22, 2004 at 10:08 am #30052

i remember the hypertrophy thread and saw your setup, maybe the concept just didnt stick. it was a while ago and things tend to be making more sense when i read them now. maybe ill look again. and rice is right, lets get this back on topic. so i guess the current question is, is fabios plan too much?

[progeny]

progeny on July 22, 2004 at 10:10 am #30053

Now now gentlemen, no need to argue and fight.

[pureathlete1007]

pureathlete1007 on July 22, 2004 at 10:20 am #30054

immature?? if u took time to read inbetween the insults, u would realize a few things that i did say about ur "training methods". also being promoted to some high position by an assistant coach of a high profile university would be nice, if they cared about the site. im sure they created the site for people to discuss things and give their opinions. and if u r going to bash me then thats on u, for the simple fact that i made a statement that NOT EVERY ATHLETE RESPONDS TO THE SAME WORKOUT!!! but u must of been really insulted because ur main focus was that and not on the "critique" that i gave. but hey ignorance is bliss. and also cocky sprinter, how is it that i am arrogant, but u fail to realize ur name is COCKY sprinter. c'mon now!! lets be real, u calling me arrogant is like u being considered fast. and we all know that isnt tru:lol: but im not going to throw out insults;. like i said 400stud, pay attention to the things i try to help u out with rather than the things u dont agree with. and also i still do not think u have that much knowledge of wat u r talking about. the stuff sounds good, but in order for u to maximize the full potential of the athlete u must know their abilities, strengths and weaknesses. and u can not have a perfect "get fast" scheme, u cant always go by the book. like i have stated 3 times, but it seems as though u do not want to realize that, but rather try to embarrass me because i insult u while giving a suggestion. c'mon now, and u have a life???? seriously doubt it, more like this is ur life right here, correcting people and making it seem as if u r all knowing. and ur groupies will help u out by praising u, but they as well do not know any better, and from their results it does not seem as if they will know any better unless they learn to adjust their training to their talent level, not wayne hobley:wink: stooping to my level?? i seriously doubt u need to do that, probably because i am above u. u need to get on my level first before attempting to match witts with somebody of my nature:smug:

[progeny]

progeny on July 22, 2004 at 10:25 am #30055

My GPP is generally base and then speed endurance. It has taken awhile to build to where I am. I'm currently moving to a program suggested by a friend. I'll post my log sometime.

[400stud]

400stud on July 22, 2004 at 7:02 pm #30056

Derrick – I'm not saying Fabio's plan is really bad, per se, but there are some things needing to be cleared up and volume is most definitely one of them. The amount of work he's doing this early in the year is way too much and will more than likely leave him very flat and burned out come peak. The setup is fine as far as how everything is place (with the exception of the weight training), it's just overkill this early on.

[rice773]

rice773 on July 22, 2004 at 7:47 pm #30057

I really agree. If you go back and look through my journal, earlier in the summer I was doing something similar to what Fabio is. After 2 weeks of it I found myself feeling flat even though I was loving all of the training. I knew in the back of my mind that I was going to burn out, and luckily I was saved by my college's summer program; only 3 lifting sessions/week and no major running.

[Derrick Brito]

Derrick Brito on July 23, 2004 at 3:37 am #30058

[i]Originally posted by PureAthlete1007[/i]
immature?? if u took time to read inbetween the insults, u would realize a few things that i did say about ur "training methods". also being promoted to some high position by an assistant coach of a high profile university would be nice, if they cared about the site. im sure they created the site for people to discuss things and give their opinions. and if u r going to bash me then thats on u, for the simple fact that i made a statement that NOT EVERY ATHLETE RESPONDS TO THE SAME WORKOUT!!! but u must of been really insulted because ur main focus was that and not on the "critique" that i gave. but hey ignorance is bliss. and also cocky sprinter, how is it that i am arrogant, but u fail to realize ur name is COCKY sprinter. c'mon now!! lets be real, u calling me arrogant is like u being considered fast. and we all know that isnt tru:lol: but im not going to throw out insults;. like i said 400stud, pay attention to the things i try to help u out with rather than the things u dont agree with. and also i still do not think u have that much knowledge of wat u r talking about. the stuff sounds good, but in order for u to maximize the full potential of the athlete u must know their abilities, strengths and weaknesses. and u can not have a perfect "get fast" scheme, u cant always go by the book. like i have stated 3 times, but it seems as though u do not want to realize that, but rather try to embarrass me because i insult u while giving a suggestion. c'mon now, and u have a life???? seriously doubt it, more like this is ur life right here, correcting people and making it seem as if u r all knowing. and ur groupies will help u out by praising u, but they as well do not know any better, and from their results it does not seem as if they will know any better unless they learn to adjust their training to their talent level, not wayne hobley:wink: stooping to my level?? i seriously doubt u need to do that, probably because i am above u. u need to get on my level first before attempting to match witts with somebody of my nature:smug:

1. there is no need to insult ANYONE. were all here to learn and if youre not, then leave.

2. im sure mike cares about this site. but im sure even he learns stuff here too, as he interacts with the other coaches on the board.

3. of course not all athletes respond to the same workouts, but there are better plans then others. we never denied this point.

4. my point is you never gave a coherent critique, only insults. and if you want others to see your points, cut out the attacks.

5. my name is cockysprinter because my friends always say im cocky. i think its largely a misinterpretation of what i say.

6. im faster then most people, and thats why im a sprinter. im not the fastest, obviously, but that doesnt really matter. i improved 7 tenths from last season to this season (electronic times), and thats what matters right now. if you look at my 100 history (its in another thread), youll see i had the same 100 PR for two seasons. not good. i finally switched to another program and BAM look at the difference in times.

7. 400 knows what hes talkin about to a large extent. he has holes in his knowledge like everyone else does. we all know we have to know an athlete personally to give the best advice, but we do the best we can. he has no "get fast" scheme, he just seeks to make solid peoples training programs.

8. eric has no 'groupies' here. we all simply disapprove of your pointless trash talk. i take his advice if it seems appropriate and i dont if it doesnt. and im sure everyone else does too.

9. the members who frequent this board a lot experience a LOT of results. like i said, ive increased .7 in the 100. fabio increased a second there are others but id have to look for them. and this is the space of ONE SEASON.

10. youre not above anyone. i dont know why you say this. we have no PRs from you, no history, nothing. youre hiding behind your keyboard and spewing garbage. its like throwing rocks at people from a second story window. you want to come join my wonderful world of martial arts? probably not, but im more than willing to step into your world. ive had the nuts to post my PRs and ask for help. you havent. im not outmatched here. the only problem i have with you are these meaningless attacks you keep throwing at us, ragging on our times and stuff. its not needed. im just telling you that youre wrong, youve been wrong and just need to stop with insults. its not needed to insult in order to disagree. discuss intelligently or leave.

im going to try and ignore you now, but i dont know if ill be able to if you keep spewing insults.

eric, i see, but if he loaded and unloaded properly do you think he could handle it? and wheres fabio? we need his opinions too. i dont think he normally does all the stuff he lists. you can look at his training journal.

[400stud]

400stud on July 23, 2004 at 6:21 am #30059

Derrick – Honestly, I think even with loading and unloading he will still not experience as good of results as he'd want to. I remember I once had a plan setup like that before doing everything under the sun in one day, 5 days a week, and had several coaches tell me it's way too much. Changed the plan and in less than 2 months I was already running faster than I ever was at that point in a season. My biggest concern is not so much the volume of the track workouts, as those are the more important ones, but the excessive use of MB work (I don't see the need for 5x's a week) and the weights setup. Weights are supplementary to track work and should be treated as such, and on the same token, they should not detract from track work as well.

I understand he doesn't do everything he lists now, but we were critiquing the plan he proposed, not what he's actually doing 😀

[Derrick Brito]

Derrick Brito on July 23, 2004 at 7:03 am #30060

hahaha alright. yeah i thought the med ball work and and plyos/jumps were a little excessive, but ive honestly never used them so i dont know how they impact you.

[fabio]

fabio on July 23, 2004 at 7:24 am #30061

yea, i cut odwn on the accel development volume and traded in my explosive MB wiht more "base setting" mb work like normal Chestp asses and overhead passes. the reason why i don't post on this thread as much is because my days have been busy and can't really spout off quality posts anymore. I've put density training mondays and fridays..full body due to time constraints which means wednesday I'll either not lift at all or just do like 3×7 or something like that. Plyos have been limited to 203 days a week and to jumps training-esque exercises. tempo volume stays the same and the MB circuits on tues-thurs are eliminated but hte GS work is still there. So MB work will be only limited to 2 days a week…maybe three (the third only being like MB crunches, MB twists if thats ok)

Doing these workouts I do not feel "flat" or "burnt out" like you all say, they are actually quite easy, except for intensive tempo for the OBVIOUS reasons lol.

[Mike Young]

Mike Young on July 24, 2004 at 2:45 am #30062

I've been on the road much of the past month and as consequently have been much less active on the board than usual.
As a result, this thread has largely slipped under my "radar." There has been lots of good info exchange by all but there has also been quite a bit of nonsense.

Here are a couple general points I'd like to make clear in case everyone wasn't aware:

*Insults will not be tolerated. If anyone is on this board looking to bolster their own ego by putting down others they are in the wrong place. The best thing about this forum is the friendly and intelligent sharing of information without the chest-beating and insults found on other sites. There are other forums out there where this type of behavior is accepted and I'd be more than happy to recommend anyone who would rather discuss things in this manner to one of these other sites.

*INTELLIGENT arguments (a.k.a. debates) are not only ok but are encouraged. It is through these types of back-and-forth discussions that we can all enhance our knowledge.

*Curse words are censored into some nonsensical or modified word. I'd like to keep the site as "PG rated" as possible. While I am certainly no angel in this regard, I have been told that cursing is the langauge of the uneducated and those with limited vocabulary. I am certain this isn't the case of anyone on this forum and it's not a huge deal but if everyone could please help to keep the site as clean as possible I'd appreciate it.

*An individual being able to DO something well has very little bearing on whether they actually know HOW TO DO that very thing well. This is supported both by motor learning research as well as by anecdotal evidence. If this fallacy were the true, every superstar athlete would make a superstar coach and we have plenty of evidence in a wide variety of sports to indicate that this is just as likely or more untrue than true. In fact, it is my experience that MOST elite level coaches were average athletes who never attained elite level status yet still produce athletes that consistently outperform anything they could have ever done themselves.

ELITETRACK Founder

[400stud]

400stud on July 24, 2004 at 3:46 am #30063

Fabio – You lowered the volume that's why. Had you stuck to the original plan I can almost guarantee that by the end of the first meso you'd already be a little worn.

[fabio]

fabio on July 24, 2004 at 8:35 am #30064

so what I said today (the post before mikes) though not picture book, is pretty much alright?

[pureathlete1007]

pureathlete1007 on July 24, 2004 at 10:10 am #30065

guess this message board is overly sensative. a few remarks made and now everybody begins whining. lol o well. didnt know people take everything to heart. a comment here and there while also giving an opinion must be a new thing to this board, wish u all could take it but o well. disagreements must be rare, but get used to it because it happens everywhere. and like i originally stated. i myself am kind of skeptical about a persons advice when they have yet to show proof of it being effective (i.e) 400stud 54prs, but serverly critiquing things as if he is a world reknown coach. so like i am saying, until i see proof i am still skeptical. hope ya dont mind me being honest, and disagreeing with some things. i know its a new thing to this board:rolleyes:

[400stud]

400stud on July 24, 2004 at 11:39 am #30066

Fabio – Yes, it's alright. Your original setup was pretty much good to go with the exception of the high volume, that's all. I also thought it was a bit specific for this time of year, but with the lowered volume it shouldn't be too big a problem.

PureAthlete – If we're so over-sensitive, then why don't you just leave? Ain't nobody asking you to stick around. If we're not up to your standards, bounce and don't let the doorknob hit ya where the good Lord split ya!

[pureathlete1007]

pureathlete1007 on July 24, 2004 at 12:03 pm #30067

lol, for some odd reason u seem to be catching feelings. dunno y:yes: but yea, im tryinnew thing and getting around. im not stuck to 1 messsage board. unlike urself i go around to other boards and share opinions with others who are not easily offened. track is track, its all in good fun, guess ur too young or not mature enough to realize that yet. but hey, u will learn. anyway continue being u, hope this post doesnt offend u like the others:smug:

[Mike Young]

Mike Young on July 24, 2004 at 12:50 pm #30068

To all:
Let's keep threads on topic. If we want to discuss anything other than GPP plan, let's either start a new thread or keep it to ourselves. Further off-topic posting in this thread will be deleted.

ELITETRACK Founder

[400stud]

400stud on July 24, 2004 at 9:55 pm #30069

Just scrap it, mike and if Fabio wants to re-open it, he can do so himself.