Need help with training plan

    Posted In: Training Theory

        • Participant
          GoingsGone on October 10, 2009 at 5:23 am #16237

          I need help setting up a training plan for sprinters, heres my idea so far

          Monday-Acceleration(weights)
          Tuesday-Tempo
          Wednesday-??(weights)
          Thursday-Acceleration
          Friday-Tempo(weights)
          Saturday-???

          This is basically GPP, I have been working out for a while now and I’m pretty much in shape. But this is for my friend whos only been working out for about two weeks doing acceleration and GS stuff.

          So if anyone could help me with a general set up that would be great.

          Also, how long should we wait till we start adding in MaxV stuff??

        • Participant
          GoingsGone on October 14, 2009 at 12:48 pm #90347

          really do need help :[

        • Participant
          Nick Newman on October 14, 2009 at 1:00 pm #90349

          You seem to have a good idea of what you need to do.

          Slight variation could be, for GPP

          Monday-Acceleration + (weights)
          Tuesday- Shorter Tempo
          Wednesday- Jumping exercises OR Acceleration + (weights)
          Thursday- REST
          Friday-Accelertion(weights)
          Saturday-Longer tempo
          Sunday – REST

          Vary up the distances for the accel days upto 40m. Vary starting methods etc etc…

          You could trickle in little bits of max v prep stuff like walk in or job in sprints etc very early…flys and sprint floats etc i’d wait 4-8 weeks…

        • Participant
          slowman on October 15, 2009 at 1:59 am #90352

          Btw depending on his conditioning level, done hesitate to add in additional days off. Ive made it through my GPP phase with 3 main workouts a week. Accel&jumps;, long tempo, and weights. As long as their is a progression that will support the next phase of training, you are good to go. Remember GPP is about preparation, not killing. You dont want to be beat up going into SPP phase.

        • Participant
          RussZHC on October 15, 2009 at 6:23 am #90367

          Agree with slowman, its important when starting to remember this is a progression…all the little bits and pieces need to progress within “themselves” but bigger blocks of work need time to progress as well…if you say commit to 5x per week that is all well and good, depending on level of skill, fitness etc coming in and goals while looking at a reasonable timeframe, BUT at some point assuming some enthusiasm, you will need more time to expand into as you go along.
          Temper immediate enthusiasm with planning for consistent long term progress towards goals.

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