my proposed 04/05 plan

    Posted In: Training Theory

        • Participant
          Derrick Brito on July 31, 2004 at 2:03 pm #9604

          weeks of sep12-oct17: gpp
          weeks of oct24-nov28: spp
          weeks of dec5-jan9: pre-comp
          weeps of jan16-feb20: comp

          in my gpp ill be focusing mostly on volume and shape, a great base and whatnot. ill be using accel dev, strength endurance (i think thats what its called, long hills and the like), and high volume weights.

          in my spp ill be doing lots of accel dev and some intensive tempo. more volume weights.

          in my pre comp ill do accel dev, maxV and SE1. ill be focusing on hypertrophy here.

          my comp phase is what matters most. i think the indoor meets will be around this time and ill be looking to impress the coaches so i can help make changes in the track program. im a bit iffy on this phase cuz theres lots of high intensity stuff. il do SE, SE2, short speed and MaxS. after this phase the track season will start either right after or a week after my plan ends. hopefully ill be able to get the coaches to change our program a bit so i can go through another similar phase, smash some school records and destroy state. and if not, hopefullly ill have done what i need to in order to at least accomplish some of my goals.

          a final thought on my comp phase. i might train through the first two indoor meets and cut back the volume and cut weights altogether for the final two weeks so ill be fresh for the last one. anyways, give me your thoughts because i gotta have a good plan for this year!

          another note, i didnt include low intensity stuff in this outline but you can be sure itll be there.

        • Member
          400stud on August 1, 2004 at 5:12 am #31253

          Focus on hypertrophy during the early phases (GPP/SPP) and during comp, focus on speed workouts and such during the week using the meets as SE workouts.

        • Participant
          Derrick Brito on August 3, 2004 at 5:29 am #31254

          will do with the hypertrophy. but about meets, the idea is to kind of 'peak' for them. not necesarily actually peak, but i want to post good times in the 60 and 60H. maybe the 2, 3 and 4, but i dont REALLY care about them like the the 60 races. otherwise i may as well skip the meets altogether.

        • Participant
          Derrick Brito on August 5, 2004 at 10:22 am #31255

          ok, would someone kindly look over this and tell me what you think? i planned out my first 3 weeks (thats all ill plan right now, though i have other ideas i havent put into place yet). and if anyone has ideas for medballs or plyos feel free to suggest them because i havent put them in and dont know how to. ok here it is…

          Week 1
          Monday:
          10x start from belly to 10yds
          4×8 close grip bench, tate press, wide squat, SLDL, upright row, shrugs, situps

          Tuesday: PE and judo/jiu jitsu

          Wednesday:
          10x start from roll to 15 yds
          4×8 bench, front raise, squat, GM, pullups (palms in), curls, hanging knee raise

          Thursday: same as tuesday

          Friday: 10xlong hills
          4×8 wide bench, flyes, narrow squat, lunge, wide pullups, reverse flyes, leg raise, calf raise

          Week 2
          Monday:
          10xstart from belly to 10 yds
          4×8 close grip bench, tate press, wide squat, SLDL, upright row, shrugs, situps

          Tuesday: PE and judo/jiujitsu

          Wednesday:
          10xstart from roll to 10 yds
          4×8 bench, front raise, squat, GM, pullups, curls, hanging knee raise

          Thursday: same as tuesday

          Friday:
          10x long hills
          4×8 wide bench, flyes, narrow squat, lunge, wide pullups, reverse flyes, leg raises, calf raise

          week 3
          Monday:
          5x start from belly to 15 yds
          3×8 close grip bench press, tate press, wide squat, SLDL, upright row, shrugs, situps

          Tuesday: PE and judo/jiujitsu

          Wednesday:
          8xstart from roll to 15yds
          3×8 bench, front raise, squat, GM, pullups, curl, hanging knee raise

          Thursday: same as tuesday

          Friday: 8xlong hills
          3×8 wide bench, flyes, narrow squat, lunge, wide pullups, reverse flyes, leg raise, calf raise

        • Member
          400stud on August 5, 2004 at 7:58 pm #31256

          You can still post good times at meets and train through them. Hell, when I was running my best, that was the philosophy I was using. Look back at my journal from earlier this year. Progressively got faster while training through the meets….54.97-54.42-54.24 in 3 consecutive meets. The key is to plan what events you're going to run and take that volume into account for your weekly workouts.

        • Participant
          Derrick Brito on August 6, 2004 at 1:10 am #31257

          ok, what do you think about my proposed first 3 weeks?

        • Member
          400stud on August 6, 2004 at 5:08 am #31258

          Not enough variance on your acc. dev. workouts and I don't see a need for 2 acc. dev. workouts in one week of the same nature. Maybe try Int. Tempo instead or something other than a second acc. dev. day.

        • Participant
          Derrick Brito on August 6, 2004 at 5:11 am #31259

          i dont want to start intensive tempo this early. maybe i could use short hills for accel dev instead? also i want to incorporate plyos this year, any suggestions on when and how?

        • Participant
          Derrick Brito on August 6, 2004 at 3:22 pm #31260

          ok here is draft 2 of my first 3 weeks. i found out that i have PE on monday through thursday (doh), but i think that might actually work to my advantage. i also changed one of the weight days so i do deadlifts once a week. i think itd be better if i did both squats and deads, instead of one over the other. so 400, mike and anyone else feel free to comment on this new proposal.

          Week 1
          Monday:
          PE
          10x 30m hills (approx)
          4×8 close grip bench, tate press, wide squat, SLDL, upright row, shrugs, situps

          Tuesday: PE and judo/jiu jitsu

          Wednesday:
          PE
          Bleachers
          4×8 bench, front raise, squat, GM, pullups (palms in), curls, hanging knee raise

          Thursday: same as tuesday

          Friday: 10x10yds from belly
          4×8 wide bench, flyes, narrow deadlift, lunge, wide pullups, reverse flyes, leg raise, calf raise

          Week 2
          Monday:
          PE
          10x30m hills
          4×8 close grip bench, tate press, wide squat, SLDL, upright row, shrugs, situps

          Tuesday: PE and judo/jiujitsu

          Wednesday:
          PE
          Bleachers
          4×8 bench, front raise, squat, GM, pullups, curls, hanging knee raise

          Thursday: same as tuesday

          Friday:
          10x10yds from belly
          4×8 wide bench, flyes, narrow deadlift, lunge, wide pullups, reverse flyes, leg raises, calf raise

          week 3
          Monday:
          PE
          8x30m hills
          3×8 close grip bench press, tate press, wide squat, SLDL, upright row, shrugs, situps

          Tuesday: PE and judo/jiujitsu

          Wednesday:
          PE
          bleachers (reduced)
          3×8 bench, front raise, squat, GM, pullups, curl, hanging knee raise

          Thursday: same as tuesday

          Friday:
          5x15yds from belly
          3×8 wide bench, flyes, narrow squat, lunge, wide pullups, reverse flyes, leg raise, calf raise

        • Member
          400stud on August 6, 2004 at 7:04 pm #31261

          Short hills for acc. dev. – yes

          Plyos – on speed days

        • Participant
          Derrick Brito on August 7, 2004 at 1:37 am #31262

          i meant when in the season, im thinkin it wont be wise to use until pre-comp considering how much activity ill be doin already. but which ones should i use? how much volume? also what you think about my 2nd draft?

        • Member
          400stud on August 7, 2004 at 4:11 am #31263

          Swap Monday's and Friday's….condense weightlifting to squat/push/pull and add auxillary lifts on Tues/Thurs….start off with low-level jumps early and build into intense plyos gradually…volume is more based off what you can do CORRECTLY, not how much you can handle period….have fun with exercise selection.

        • Participant
          Derrick Brito on August 7, 2004 at 9:13 am #31264

          about putting auxillary lifts on tues/thurs, it seems if i did that id be using them more for recovery and not be able to get their hypertrophy effects. could you give me some examples of low-level jumps? or possibly recomend a few?

        • Participant
          Derrick Brito on August 8, 2004 at 4:03 am #31265

          ok after looking at my school sechedule again ive made a few changes in what my first 3 weeks will look like. this is probably my final draft brfore i leave to minnesota (which is tomorrow). as usually id like anyones feedback (specifically mikes), but i might not see it for a week or two if it isnt posted tonight.

          Week 1
          Monday:
          10x10yds from belly
          4×8 close grip bench, tate press, wide squat, SLDL, upright row, shrugs, situps

          Tuesday: light circuit

          Wednesday:
          Bleachers
          4×8 bench, front raise, squat, GM, pullups (palms in), curls, hanging knee raise

          Thursday: same as tuesday

          Friday:
          10x30m hills (approx)
          4×8 wide bench, flyes, narrow deadlift, lunge, wide pullups, reverse flyes, leg raise, calf raise

          Week 2
          Monday:
          PE
          10x10yds from belly
          4×8 close grip bench, tate press, wide squat, SLDL, upright row, shrugs, situps

          Tuesday: PE

          Wednesday:
          PE
          Bleachers
          4×8 bench, front raise, squat, GM, pullups, curls, hanging knee raise

          Thursday: same as tuesday

          Friday:
          10x30m hills
          4×8 wide bench, flyes, narrow deadlift, lunge, wide pullups, reverse flyes, leg raises, calf raise

          week 3
          Monday:
          PE
          5x15yds from belly
          3×8 close grip bench press, tate press, wide squat, SLDL, upright row, shrugs, situps

          Tuesday: PE

          Wednesday:
          PE
          bleachers (reduced)
          3×8 bench, front raise, squat, GM, pullups, curl, hanging knee raise

          Thursday: same as tuesday

          Friday:
          8x30m hills
          3×8 wide bench, flyes, narrow squat, lunge, wide pullups, reverse flyes, leg raise, calf raise

        • Member
          400stud on August 8, 2004 at 8:12 am #31266

          You’re still doing too much on weightlifting days. You can still get hypertrophy effects from auxillary lifts, just manipulate volume, sets/reps and intensities. When I said to do auxillary lifts, I did not necessarily mean in a circuit-style. Only do bleachers or hills…..not both.

        • Participant
          Derrick Brito on August 12, 2004 at 12:40 pm #31267

          i think if i monitor the weight the lifting days should be fine. im not gonna spaz out and lift as much as possible, ill keep it toned down. the idea is kind of to do high volume in GPP. i might change the weights cuz it actually seems kind of high, but i also want easy math for unloading:spin:. also whats wrong with doing bleachers and hills? the stimulus is different so i dont see the problem. bleachers i dont think would be very CNS intensive, are they? thats not what i was intending them for.

        • Participant
          Derrick Brito on August 18, 2004 at 12:45 pm #31268

          well i did change the weights, but im not sure if i should change to a split or just modify my whole body workouts. i dont like the idea of moving to a split cuz i would only squat once a week. ill post another draft soon, are there any further comments about my previous one?

        • Participant
          Derrick Brito on August 20, 2004 at 11:22 pm #31269

          ok how does this weight setup sound? im thinkin about dropping assistance altogether and just doing it later during my maxS phase. also should i get rid of upright rows? i think i tweaked my shoulder doing them the other day. and i cut roughly 1/3 of the volume so i think its a little better. anyways, thoughts?

          Monday:
          5×5 close grip bench, wide squat, upright row
          2×8 tate press, SLDL, shrugs

          Wednesday:
          5×5 bench, squat, pullups
          2×8 front raise, GM, curls

          Friday:
          5×5 wide bench, narrow deadlift, wide pullups
          2×8 flyes, lunges, reverse flyes

        • Participant
          Derrick Brito on August 23, 2004 at 11:48 am #31270

          is anybody looking at this?

        • Participant
          Derrick Brito on August 26, 2004 at 1:15 pm #31271

          can someone give their thoughts on this latest draft? im open to taking out assistance exercises since i do want to add some plyos. so please post your thoughts. i got about 3 more weeks before i gotta stop planning and start doing :tumble:

          Week 1
          Monday:
          10x10yds from belly
          5×5 close grip bench, wide squat, upright row
          2×8 tate press, SLDL, shrugs
          4×8 situps/leg raises

          Tuesday: light circuit

          Wednesday:
          Bleachers
          5×5 bench, squat, pullups (palms in),
          2×8 front raise, GM, curls
          4×8 situps/leg raises

          Thursday: same as tuesday

          Friday:
          10x30m hills (approx)
          5×5 wide bench, narrow deadlift, wide pullups,
          2×8 flyes, lunges, reverse flyes, calf raises
          4×8 situps/leg raises

          Week 2
          Monday:
          PE
          10x10yds from belly
          5×5 close grip bench, wide squat, upright row
          2×8 tate press, SLDL, shrugs
          4×8 situps/leg raises

          Tuesday: PE

          Wednesday:
          PE
          Bleachers
          5×5 bench, squat, pullups (palms in),
          2×8 front raise, GM, curls
          4×8 situps/leg raises

          Thursday: same as tuesday

          Friday:
          10x30m hills
          5×5 wide bench, narrow deadlift, wide pullups,
          2×8 flyes, lunges, reverse flyes, calf raises
          4×8 situps/leg raises

          Week 3
          Monday:
          PE
          5x15yds from belly
          4×5 close grip bench, wide squat, upright row
          2×6 tate press, SLDL, shrugs
          4×6 situps/leg raises

          Tuesday: PE

          Wednesday:
          PE
          bleachers (reduced)
          4×5 bench, squat, pullups (palms in),
          2×6 front raise, GM, curls
          4×6 situps/leg raises

          Thursday: same as tuesday

          Friday:
          8x30m hills
          4×5 wide bench, narrow deadlift, wide pullups,
          2×6 flyes, lunges, reverse flyes, calf raises
          4×6 situps/leg raises

    Viewing 19 reply threads
    • You must be logged in to reply to this topic.