My training setup

    Posted In: Training Theory

        • Participant
          flash-x on November 16, 2006 at 10:18 am #12394

          I propose this set up for the next 6-8 weeks.  I will do a 3:1 setup, with the fourth week being a test week for weights, speed, and also will include the jump tests(slj, vj,etc). 

          Monday: Accel (hills, flys)
          Tuesday: Plyos+weights
          Wednesday: Tempo+medball/GS
          Thursday: Plyos+Gym
          Friday:  Tempo/rest
          Saturday: Accel/short speed

          this will be for the first cycle, when i receive the meet calendar i will tailor the program again.  Thoughts anyone?

        • Participant
          gin2312002 on November 16, 2006 at 11:55 pm #59177

          I personally never do plyos wit the gym..and u doin it 2x week. I dunno if dats a good idea..but ofcourse u gata mix up ya workouts…u runnin in high school or college?

        • Participant
          flash-x on November 17, 2006 at 12:53 am #59178

          why dont u do plyos with gym?  anybody know why plyos cant be done with weights?

          u runnin in high school or college?

          Neither, im not even american.

          I forgot to add that i will be doing a tempo workout on tuesday mornings also.

        • Participant
          flow on November 17, 2006 at 9:29 pm #59179

          plyos can be done with weights.  depends on how

        • Participant
          flash-x on November 18, 2006 at 1:16 am #59180

          plyos can be done with weights.  depends on how

          Can you elaborate on this please.

          Depends on what?  type of plyos? number of reps? time between plyo and weights?
          % in the weight room?  If its any of these or others dont hesitate to dish out the advice.

        • Participant
          flow on November 21, 2006 at 5:35 pm #59181

          well there are several ways.  for example compexing them. 
          important is that your allways "fresh" doing them,  so if you arent complexing i guess doing them before weights is the way to go.  i however prefer doing them during my trackworkout…

        • Participant
          flash-x on November 22, 2006 at 9:38 am #59182

          well just so u know, i decided to do the plyos only once a week, with weights.  On thursday so the program looks like this:

          Monday: Accel (hills, flys)
          Tuesday: (a.m)tempo  (p.m)weights
          Wednesday: Tempo+medball/GS
          Thursday: Plyos+Gym
          Friday:  Tempo/rest
          Saturday: Accel/short speed

          Does anybody else think this set up is ok?

        • Participant
          gin2312002 on November 22, 2006 at 9:26 pm #59183

          i think da set up is kool..what events though?..have a good intensity..but looks good

        • Participant
          flash-x on November 23, 2006 at 11:33 pm #59184

          Mainly 100, 200, with a 400 here and there(mostly relay).     

        • Participant
          flow on November 26, 2006 at 10:19 am #59185

          you have to consecutive days of high cns work (monday acc./flys-tuesday weights)…
          what kind of tempo are you doing?

        • Participant
          flash-x on November 28, 2006 at 8:29 am #59186

          Extensive tempo.  I have to set it up like this because i have to be movin all around the place to train.  I dont even have a track to train on, some sorry excuse for a gym, but its all i got.  Im basically on the road,beach and in the gym.

        • Participant
          flow on November 29, 2006 at 12:28 pm #59187

          nice work that your keeping it up under these circumstances.  you are pretty fast if i remember correct…
          be sure that you dont do too many high impact aktivities on a road and on the beach try changing directions from run to run because of the slope.

        • Participant
          flash-x on December 1, 2006 at 7:17 am #59188

          thanks flow, ill do what i can to improve.

          Ive been doing plyometrics after weights for my last 2 gym sessions, there are no boxes in the gym where i workout, its not near any open area so i could do plyo or run, so i have to go to the beach which is a 3-5 minute drive away.  Is doing them after the weights ok?

        • Participant
          flow on December 1, 2006 at 8:17 am #59189

          i really dont know what the best way to go is.
          if it works for you dig in : )

        • Participant
          flash-x on December 18, 2006 at 11:09 pm #59190

          I am now beginning the 5th week of my gpp training starting Dec 18.  Take a look at this 4 week plan…please:

          Week 1
          Monday-> Acc dev. hills 30m
          Tuesday-> a.m tempo(if possible) p.m weights
          Wednesday-> tempo/gs
          Thursday-> Weights+plyo
          Saturday-> speed(flat/hills/stairs) Depends on what i feel like doing

          Week 2(endurance)
          Monday-> Tempo
          Tuesday-> Drills+light plyo
          Wednesday-> Weights
          Thursday->Tempo
          Saturday-> Acc dev.

          Week 3
          Same as week 1 with the speed days being done on flat and in spikes.
          Week 4
          Off/test week, Saturday 13th-> development meet, i will run a relay.

          Any thoughts?

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