please critique

    Posted In: Multi-Events

        • Member
          aslowjoe on November 19, 2003 at 4:06 am #8715

          Any advice on the this week would be appreciated. This is the 3rd week of gpp2.
          Training age is basicaly 0. Have competed for a couple years but never serious training. 16 year old decathlete. New to weight training no 1rm taken. training at approx 80%. bench and squat get bump when he feels he could do 2-3 more.

          Monday GS and plyos with throw coach
          Tuesday Accel dev6x30/mb throws #70
          weights jump squat 5r x 3s 20lbs
          clean 3r x 5s
          squat 5r x 4-5s
          bench 5r x 4s
          pull up body weight 7r x 3s
          Wed 45 min light throw
          intensive tempo + drills+ high jump drills

          Thurs repeat tues
          Fri off
          Sat intensive tempo + Drill
          Sunday repeat tues
          Abs 4 times per week
          At the moment only have 2 tempo days. Is that okay for now?
          Joe

        • Keymaster
          Mike Young on November 19, 2003 at 11:35 pm #23816

          If you have a training age of 0 you might benefit from upping the volume and keeping the intensity pretty low. This could be done by increasing the number of sets or the reps. Personally, I think initially you might want to do some weeks in the higher rep, medium sets range (4 x 8) and gradually shift to doing something like 6 x 5 without necessarily increasing the load to much but rather starting to emphasize speed of movement.

          Also, you might want to distribute your load more evenly as you do what appears to be 4 relatively hard days in a row (Monday-Friday).

          ELITETRACK Founder

        • Member
          aslowjoe on November 20, 2003 at 1:46 am #23817

          He did spend about 4 months on a gs program of doing 8's and 10's. Would continuing to do 8's not cause hypertrophy. Wouldn't adding bulk be counterproductive as he is already a good size. Thanks for the help.
          Joe

        • Keymaster
          Mike Young on November 21, 2003 at 11:15 am #23818

          In that case, disregard my previous comment.

          ELITETRACK Founder

        • Member
          aslowjoe on November 22, 2003 at 3:35 am #23819

          Do you think that two days of tempo is enough at this time of year? And what is your opinion on throwing this time of year.
          Joe

        • Keymaster
          Mike Young on November 24, 2003 at 1:36 am #23820

          2 days of tempo is definitely sufficient. As for throwing events, GPP is a good time to work on the commonalities of the throws rather than specifically setting aside sessions for each particular throw. This can easily be done by throwing cones, pins, medicine balls, or weighted balls.

          ELITETRACK Founder

        • Member
          aslowjoe on November 25, 2003 at 6:40 am #23821

          You help is greatly appreciated.

          Joe

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