could someone point me in the direction of cycling and all of that terminology i see around here. ive seen a lot of terminology around here that i dont understand, such as gpp and the different stages of a cycle.
training theory
-
-
Participant
-
KeymasterGPP= General Preperation Phase
SPP=Specific Preperation Phase
Pre-Comp= Pre Competition Phase
Comp = Competition Phase
Macrocycle = Yearly or seasonal training cycle
Mesocycle = 2-6 microcycles
Microcycle = 1 training block, typically a week in duration
Session = daily sessionELITETRACK Founder
-
Participant
so how does all of this fit together? ive never put together a yearly plan before or even something beyond the normal season. what would a gpp consist of? general strength training and keeping in shape? than spp be more focused on individual events? but if that was the case i dont know where pre-comp fits in. i appreciate any information.
-
Member
It goes…
GPP –> SPP –> Pre-Comp. –> Comp. (including peak)
Usually each phase consists of 1-3 mesos (4-12 weeks…usually no longer than 8) of 4 week cycles where you "load" up the volume in weeks 1-3 (going easy-medium-hard) and then unloading during the 4th week (volume usually the same as or lower than week 1).
GPP – Usually a preparatory period where you aren't really running fast, but just getting back in shape. Proceeds any off-season activity (meaning you can run fast, but not too fast). Accumulation weights and hypertrophy are usually the weights used during this period.
SPP – Get a bit more specific. Faster running and more event-specific workouts included. Weights generally are geared towards max strength.
Pre-Comp. – When you really start competing. I choose not to compete during SPP unless I feel ready, but it's a personal thing. Usually train through the meets in this phase, using them as SE workouts and weights geared towards power-speed (but that's another subject).
Comp. – Maintenance of all built qualities used to help run fast. Taper included in this phase and weights are maintenance as well.
Weights are a weird situation because they vary by person.
-
Participant
what are accumulation weights and SE workouts?
-
Participant
what is tempo?
-
Participant
yeah ive read that too, but if all tempo is is devoloping your cardio, how much is that needed for sprinting?
-
Member
Ext. Tempo helps strengthen bones and tendons, and is a good way to get an aerobic workout without sacrificing anything needed for sprinting. You get to run faster than you would running long, slow mileage, and you get to maintain/develop form as well (essential to sprinting obviously).
Int. Tempo is good for helping you get used to running faster and adapting to LA in the body. It plays a good role in setting up an athlete to run Speed Endurance workouts. Great base builder, but too much can be more detrimental than helpful.
-
Participant
i was looking at the 3 weeks build up 1 week unload setup and i was wondering, what if you have two 3 week mesocycles? could you use the first week of the second mesocycle as both unloading and beginning of a new mesocycle?
-
Participant
but if i have 6 week phases what should i do? change gpp to 8 weeks? if i do that ill have to shorten other phases. i could conceivably have two 8 week phases and two 4 week phases, but im not sure if thats a good idea. what should i do?
-
Participant
what is the differences between each of the phases? for example, it seems that weights are supposed to start off higher reps and taper down to lower reps the farther you get into the program. also i was thinkin that for GPP id use general running and stuff and when i got to SPP start doing hurdles drills. i was also thinkin that instead of doing pure sprints i could practice sprints over hurdles too. after that im not sure how my training program would change in pre-comp and comp. could you clear that up?
-
Member
GPP – More general work. Increase fitness level and work capacity during this period to prepare for rest of the season. Speed work starts off at acc. dev. (In a short-to-long program) and this is also the phase when hills and stuff are included in higher volumes. Just getting back in shape and prepared really.
SPP – More specific now. Speed work and such get more specific. Now you're getting ready to fly as fitness level and work capacity are pretty adequately developed and now you start making more gains than during GPP.
Pre-Comp. – Competitions are now getting more important. Everything is getting even more specific now and now you're training to peak.
Comp. – Maintenance of gains made for the most part with emphasis on preparing for a peak. If training is not 100% specific to your event, it doesn't belong.
-
Viewing 15 reply threads
- You must be logged in to reply to this topic.