[quote]arnoud verschoor wrote:
www.charliefrancis.com (as another poster already mentioned), all your answers are in the search engine. Focus on getting your squat up, strengthen the hamstrings and sprint, that’s really all you need…[/quote]
I’m happy with me weight days, and running days.
I’ll be a lot happier when I get onto the track, I need to give myself a good base to build on, and this means getting as strong as possible in the next 4 weeks, before i start my sprint training as well.
http://www.T-Nation.com/myTNation.do?id=158859
When I was doing sprinting seriously I contacted this guy for advice… I saved everything he sent me (we communicated through e-mail and he gave me a lot of advice). Here is an off season program he sent me:
off season and preseason
(full recovery is 1 minute per 10 meters sprinted)
monday-
hurdle mobility
hill accelerations 10x20 meters with full recover
light plyos
tuesday- tempo (20x100 @ 70%) do 50 reps of abs between sets
wed- long hill day
6x80 meter sprints up hill with walk down recovery
thursday
tempo- all at 70% with 50 meter SLOW jog inbetween reps and walk 100 after set
100 100 100
100 200 100 100
100 200 200 100
100 200 100 100
friday- track day
hurdle mobility
10x20 meter falling starts
preseason you would progress to flying sprints on monday when you are freshest and add plyos on monday and friday. the tempo should stay around the 2000 meter mark for total volume and the hills should be track days with longer sprints. you might want to keep one hill day if possible to work on either fitness or accelerations but put that at the end of the week.
What should be done for plyos, please can you give me an example of a light day, and a more intense plyos session?
And also, I know this might sound stupid, but I live in a city in england, with very few hills!
What can I do to replace hill sessions?
Thanks for your help.
Another point is, there’s a lot of tempo work there, is this really neccasary, it would be hard to complete, 5 tough running days in a row?
[quote]rowe wrote:
arnoud verschoor wrote:
www.charliefrancis.com (as another poster already mentioned), all your answers are in the search engine. Focus on getting your squat up, strengthen the hamstrings and sprint, that’s really all you need…
I’m happy with me weight days, and running days.
I’ll be a lot happier when I get onto the track, I need to give myself a good base to build on, and this means getting as strong as possible in the next 4 weeks, before i start my sprint training as well.
[/quote]
that’s why I recommended the website…
[quote]rowe wrote:
Another point is, there’s a lot of tempo work there, is this really neccasary, it would be hard to complete, 5 tough running days in a row?[/quote]
Hmm light plyo’s for me is about 20 minutes.
Box jumping
Bleacher/step running
Quick Feet Drills.
Its more time/intensity vs certain things imho.
When I do my plyo days its 40 mins 1x-2x’s a week and its a full cardio thing by the end of. I keep intensity high, rest some during the later parts. I focus on the quick/fast response stuff while i’m fresh then work on some of the more jumping intensive stuff at the end.
Then I torture myself after my 1st Plyo Day (wed) with my 2nd Leg lifting day on Thursday (See Hungarian Oak Post in Bodybuilding).
Ye, I’ve been going through the website.
What do you think of mountain climbers in 10-yard sprints, and wideouts into 15-yard sprints?
Are these to work on explosiveness?
They’re to work on acceleration. The idea of mountain climbers into 10 yard sprints is that coming out of a mountain climber you have to be low and in a good acceleration position.
[quote]laxccm wrote:
They’re to work on acceleration. The idea of mountain climbers into 10 yard sprints is that coming out of a mountain climber you have to be low and in a good acceleration position. [/quote]
Alright, thanks for that.
So should I split this into 3 days:
Speed- Short sprints and acceleration drills
Plyo’s
Speed endurance
Gosh I hated mounting sprints…
Coach would run us 2 miles to a hill and start the pain… then after it all he’d make us run back…
Worst thing was all the dang distance guys… they just had to run up and down the hill in that little ‘trot’ they all do then run back… i mean for a guy used to running 10 miles+ a day its nothing but to a sprinter its a beast…
[quote]Kreal7 wrote:
http://www.T-Nation.com/myTNation.do?id=158859
When I was doing sprinting seriously I contacted this guy for advice… I saved everything he sent me (we communicated through e-mail and he gave me a lot of advice). Here is an off season program he sent me:
off season and preseason
(full recovery is 1 minute per 10 meters sprinted)
monday-
hurdle mobility
hill accelerations 10x20 meters with full recover
light plyos
tuesday- tempo (20x100 @ 70%) do 50 reps of abs between sets
wed- long hill day
6x80 meter sprints up hill with walk down recovery
thursday
tempo- all at 70% with 50 meter SLOW jog inbetween reps and walk 100 after set
100 100 100
100 200 100 100
100 200 200 100
100 200 100 100
friday- track day
hurdle mobility
10x20 meter falling starts
preseason you would progress to flying sprints on monday when you are freshest and add plyos on monday and friday. the tempo should stay around the 2000 meter mark for total volume and the hills should be track days with longer sprints. you might want to keep one hill day if possible to work on either fitness or accelerations but put that at the end of the week. [/quote]
How much did you improve while using this program?
[quote]rowe wrote:
Another point is, there’s a lot of tempo work there, is this really neccasary, it would be hard to complete, 5 tough running days in a row?[/quote]
The tempo days should not be tough.
Think of them as a form of active recovery rather than as a hard training session.
Look, I like DeFranco’s stuff, and I feel it’s great as a plateu buster, but there are much better overall programs out there. Hitting max triples [or 5’s] week to week is taxing, and switching exercises when you’re rundown makes no scientific sense. With that, the o-lifts and their variants are unparallelled in their ability to increase explosiveness. Get your squat and clean up and I gaurantee you’ll be faster.
Defranco’s proved he knows what he’s doing, and he shows his athletes log on elitefts, which shows these 1-5RM lifts are sustainable, if you know what you’re doing.
The only part of WS4SB I’ll be changing is, I’ll have my weight days the same as WS4SB part 2, but my lower body day won’t be working upto a 1-5RM.
This is because I feel I could make the most of 5x5, or weeks 1-2- 10 reps, weeks 3-4-8 reps etc…
I haven’t trained the squat properly before, so I have a lot of variety that will help improve it.
I would split up my week like one of the following:
M - Speed + weights
T - Tempo + abs/neck
W - Speed + weights
T - Tempo + abs/neck
F - Speed + weights
S - Tempo + abs/neck
S - Off
M - Speed + Lower weights
T - Upper weights + tempo
W - Off
T - Speed + Lower weights
F - Upper weights + tempo
S - Off
S - Off