Hi all,
I'm looking for a good training program for the summer to help prepare em for next season. I'm a sprinter, so i run the 100, 200, and 400 primarily(11.5, 23.7, 54.0). I'm also a long jumper(PR is 19'4" at the last meet of the year). I'm looking for a workout that will help improve speed, but also leg strength so i can be a more successful long jumper.
Summer training question?
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Here's a general summer workout plan for a non-competitive summer:
Mon: dynamic warmup; acceleration development (10-20m); weights
Tues: extended warmup; med ball; general strength
Wed: Rest or general activity (basketball, tennis, etc)
Thurs: dynamic warmup; stairs, hills, or resisted runs; weights
Fri: extended warmup; med ball; general strength
Sat: extended warmup; general endurance circuit; general strength
ELITETRACK Founder
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hey mike could the above plan be follow with a gpp phase? bc i would hate to start my guys on a gpp phase in june and let it last thur sept i just think that its too long
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hey mike could the above plan be follow with a gpp phase? bc i would hate to start my guys on a gpp phase in june and let it last thur sept i just think that its too long
If that's the case / concern I'd probably do 2 days of running (1 tempo and one very short accels); 4 days of lifting (2 of which could overlap with the running); and 1-2 geneal activity days.
ELITETRACK Founder
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[quote author="utfootball4" date="1147811754"]
hey mike could the above plan be follow with a gpp phase? bc i would hate to start my guys on a gpp phase in june and let it last thur sept i just think that its too longIf that's the case / concern I'd probably do 2 days of running (1 tempo and one very short accels); 4 days of lifting (2 of which could overlap with the running); and 1-2 geneal activity days.
[/quote]why such little work?
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football players,
when u going to learn that less is more when dealing with sprinters/jumpers?u said it urself that 4 month long gpp phase is too long. but u think mike's suggestion is too little.
lol- dude chill.. no need to try and belittle me, u should be asking me to explain .
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[quote author="mike" date="1148010408"]
[quote author="utfootball4" date="1147811754"]
hey mike could the above plan be follow with a gpp phase? bc i would hate to start my guys on a gpp phase in june and let it last thur sept i just think that its too longIf that's the case / concern I'd probably do 2 days of running (1 tempo and one very short accels); 4 days of lifting (2 of which could overlap with the running); and 1-2 geneal activity days.
[/quote]why such little work?
[/quote]My rationale was that you were concerned about overextending so if you were going to have a long GPP you had the opportunity to start pretty easy and ramp up the total volume over the course of 1-2 cycles.ELITETRACK Founder
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