indoor season prep

[buckeyefootball4]

hey guys im training my lil brother his first indoor meet isnt until mid jan, hes been training for about 11 weeks he still has bout 3 more weeks of summer training then he will take 1 week download. he then will have 10 weeks of fall captain pratice then team workouts starts for 6 weeks then he have 4 weeks to pratice on his own. i was wondering since his summer workouts been more gpp work should i focus more on spp work doing the 10 week fall phase???

[buckeyefootball4]

no ideas people?

[Cdub]

yes you should what events does he run?

[buckeyefootball4]

yes you should what events does he run?

short sprinter.. 55/100/200/long jummper. what im asking would you guys keep him on the plan hes on now mon: 200's/tue: power day/thur: 300 r 400's/fri: more power, or would u guys make it more specific like charlie template speed on mon/wed/fri and tempos tue/thur/sat.

[SprinterOne]

At some point the guy needs to start running fast, really fast. Of course, he also needs to focus on the long jump as well. I really like Francis' ideas and I would do that. Go short to long for the sprinting. Not sure how I would train a long jumper though.

[buckeyefootball4]

At some point the guy needs to start running fast, really fast. Of course, he also needs to focus on the long jump as well. I really like Francis' ideas and I would do that. Go short to long for the sprinting. Not sure how I would train a long jumper though.

what im worried about is when he report for team workouts i want him to be fit, and 3 days of speed may be too much??

[SprinterOne]

You want him to be fit for what, running the mile? You can do GPP forever, but all you'll end up with is a slow sprinter who is in great shape. What good is that? GPP is done to get the guy in shape so they can handle the workload, not so they can run the mile in a good time or anything. If he has been doing it for 11 weeks then he should be fit enough to start speed work.

As for 3 days being too much, that is based on the individual and the recovery methods being used. You're going to have to make some judgement calls. If on the second day of speed work he isn't ready to go, don't do it. Wait another day. Don't feel like you have to do everything you plan on doing, allow some flexibility for the athlete.

[buckeyefootball4]

You want him to be fit for what, running the mile? You can do GPP forever, but all you'll end up with is a slow sprinter who is in great shape. What good is that? GPP is done to get the guy in shape so they can handle the workload, not so they can run the mile in a good time or anything. If he has been doing it for 11 weeks then he should be fit enough to start speed work.

As for 3 days being too much, that is based on the individual and the recovery methods being used. You're going to have to make some judgement calls. If on the second day of speed work he isn't ready to go, don't do it. Wait another day. Don't feel like you have to do everything you plan on doing, allow some flexibility for the athlete.

thanks dude great comment, the thing im trying to do is to have everything flow, bc i think his coach wont do much speed work until dec/jan.

[Cdub]

drop the 400's. No need for those. When doing 300's keep the reps low around 1-3, but all out with full recover inbetween reps (15-25 mins). But if he is in the gpp phase he needs to be doing hill and core work and hitting the weights heavy. He needs to be tossing that medicine ball around. I dont start hitting the track until the end of my gpp phase. My spikes come on during spp. Dont burn him out. You should also talk to his caoch and see what kind of workouts he has planned, Cause i guarantee he will have your brother running miles and 5 and 600 meter runs.

[buckeyefootball4]

drop the 400's. No need for those. When doing 300's keep the reps low around 1-3, but all out with full recover inbetween reps (15-25 mins). But if he is in the gpp phase he needs to be doing hill and core work and hitting the weights heavy. He needs to be tossing that medicine ball around. I dont start hitting the track until the end of my gpp phase. My spikes come on during spp. Dont burn him out. You should also talk to his caoch and see what kind of workouts he has planned, Cause i guarantee he will have your brother running miles and 5 and 600 meter runs.

sweet man, when the summer is over he will have 14 weeks of gpp workouts in of doing 200 on mon, tue power hills, thur 300 r 400's and fri power hills. so you guys are saying when school starts in sept we should start doing some speed work?? this is the plan i have so far.. mon: speed and medball throws/tue: 200's/wed: speed and plyos/thur: 300 or 400's/fri: hills and 800m conditioner/sat:circuit run. its pretty much speed,tempo etc.
my speed days on mon and wed will be as follows: first 3 weeks focus on 20's next 3 weeks focus on 30's next 3 weeks 40's and last week focus on 50's. plyos start at 70 contacts build up to 130 and med throws start at 50 and build up to 100. HOPE U GUYS CAN UNDERSTAND EVERYTHING AND THANKS ALOT FOR THE HELP..

THE 200'S WILL BE CYCLE IN LIKE THIS OVER 10 WEEKS:
6x200
200-150-100-100-150-200-200
8x200
7x200
8x200
9x200
10x200
9x200
10x200
10x200

THE 300'S AND 400'S WILL BE CYCLE IN LIKE THIS OVER 10 WEEKS:
3x300
16x50x40sec
3x400
6x300
4x300
3x300
16x50x35sec
3x400
6x300
4x300

THE HILLS AND 800 CONDITIONER WILL BE CYCLE IN LIKE THIS:
hills/800 3x3x40
hills/800 3x3x50
hills/800 3x3x60
hills/800 3x4x40
hill/800m 3x4x50
hills/800 3x4x60
hill/800m 3x3x40
hills/800 3x3x50
hill/800m 3x3x60
hills/800 3x5x40

800M CONDITONIER IS:
800m condit:
100 20xstart pushups
100 30 crunch
100 20 sqjump
100 30crunch
100 20xmtclimber
100 20xstart pushups
100 20 sqjump
100 30 crunch


THANKS GUYS:

[Cdub]

sweet man, when the summer is over he will have 14 weeks of gpp workouts in of doing 200 on mon, tue power hills, thur 300 r 400's and fri power hills. so you guys are saying when school starts in sept we should start doing some speed work?? this is the plan i have so far.. mon: speed and medball throws/tue: 200's/wed: speed and plyos/thur: 300 or 400's/fri: hills and 800m conditioner/sat:circuit run. its pretty much speed,tempo etc.
my speed days on mon and wed will be as follows: first 3 weeks focus on 20's next 3 weeks focus on 30's next 3 weeks 40's and last week focus on 50's. plyos start at 70 contacts build up to 130 and med throws start at 50 and build up to 100. HOPE U GUYS CAN UNDERSTAND EVERYTHING AND THANKS ALOT FOR THE HELP..

THE 200'S WILL BE CYCLE IN LIKE THIS OVER 10 WEEKS:
6x200
200-150-100-100-150-200-200
8x200
7x200
8x200
9x200
10x200
9x200
10x200
10x200

THE 300'S AND 400'S WILL BE CYCLE IN LIKE THIS OVER 10 WEEKS:
3x300
16x50x40sec
3x400
6x300
4x300
3x300
16x50x35sec
3x400
6x300
4x300

THE HILLS AND 800 CONDITIONER WILL BE CYCLE IN LIKE THIS:
hills/800 3x3x40
hills/800 3x3x50
hills/800 3x3x60
hills/800 3x4x40
hill/800m 3x4x50
hills/800 3x4x60
hill/800m 3x3x40
hills/800 3x3x50
hill/800m 3x3x60
hills/800 3x5x40

800M CONDITONIER IS:
800m condit:
100 20xstart pushups
100 30 crunch
100 20 sqjump
100 30crunch
100 20xmtclimber
100 20xstart pushups
100 20 sqjump
100 30 crunch


THANKS GUYS:

way too much work.
He needs to be doing the med ball work now. That is to get him ready to handle the hard sprinting. During gpp he should not be sprinting at all. Just heavy weights hills and med balls. ONce again drop the 400's. He is a short sprinter. If you have a ferrari you dont plow fields with it! You need to concentrate on getting his speed right before you worry about the longer runs eg 200-300m. For short sprinters in the spp phase he should follow a short to long plan. On speed days he should not run no more than 200-300m worth of speed work. meaning all his sprints should not equal to no more than 200-300m. Man i could go on for days but i am tired of typing. IF he does the workout you have out lined he will either burnout or get an injury, that is too much work. I suggest you get the Charlie francis training system ebook. Read it cause you might end up doing more harm than good with that workout.

[buckeyefootball4]

way too much work.
He needs to be doing the med ball work now. That is to get him ready to handle the hard sprinting. During gpp he should not be sprinting at all. Just heavy weights hills and med balls. ONce again drop the 400's. He is a short sprinter. If you have a ferrari you dont plow fields with it! You need to concentrate on getting his speed right before you worry about the longer runs eg 200-300m. For short sprinters in the spp phase he should follow a short to long plan. On speed days he should not run no more than 200-300m worth of speed work. meaning all his sprints should not equal to no more than 200-300m. Man i could go on for days but i am tired of typing. IF he does the workout you have out lined he will either burnout or get an injury, that is too much work. I suggest you get the Charlie francis training system ebook. Read it cause you might end up doing more harm than good with that workout.

this is what we have been doing for about 2 yrs and hes running sub 10.4 and hes going to be a jr this yr, but i yeh we can always improve our training techs. also im not training his year long, if i was i wonder do things differnent, i have to work with his coach and i always try to make thing flow so once he report for team workouts it wont be a shock to his body and i know for a fact when he report there first workout will be 6x200 @ 26-28 for @2min rest. when u say too much work, what is just the speed work or the 200's bc the the 200 and 300 r pretty much tempo..

[SprinterOne]

I agree with Cdub. I would also just add that during the speed phase you need to work in some endurance stuff in the middle. Speed endurance and special endurance, then taper him down at the end. If this guy is running 10.4s doing all these long runs I can only imagine what the heck he could do if he actually trained for speed.

[buckeyefootball4]

I agree with Cdub. I would also just add that during the speed phase you need to work in some endurance stuff in the middle. Speed endurance and special endurance, then taper him down at the end. If this guy is running 10.4s doing all these long runs I can only imagine what the heck he could do if he actually trained for speed.

i think its too early to work on speed endurance..

[SprinterOne]

I didn't mean to do it during his gpp. But during his speed work you should do some speed endurance.

[buckeyefootball4]

I didn't mean to do it during his gpp. But during his speed work you should do some speed endurance.

i know charlie dont do speed endurance until mid to late season.. i think im goin to stick with the plan i have speed on mon and wed, hills on fri and tempos on tue/thur/sat, i will decrease my speed volume but leave everything else the same.

[buckeyefootball4]

how about this:
mon:
jumps 150
5 sets 50m sled alt with 50m acc

tue;
6x150 hills
3x150 flat 80%effort
medball throws 100

wed:
2x6x200 3-5min rest bet sets

thur:
in place jumps 150
stand jumps 50
speed acceleration same as mon

fri:
med ball throws 100
circuit training 3x

sat:
2x5x150
3x100-100-100-200
100m jog recovery bet runs

[Cdub]

how about this:
mon:
jumps 150
5 sets 50m sled alt with 50m acc

tue;
6x150 hills
3x150 flat 80%effort
medball throws 100

wed:
2x6x200 3-5min rest bet sets

thur:
in place jumps 150
stand jumps 50
speed acceleration same as mon

fri:
med ball throws 100
circuit training 3x

sat:
2x5x150
3x100-100-100-200
100m jog recovery bet runs

10.4 is it fat. that is damn good. I have ran 10.38 fat, That is after i discovered how to train properly. I would change wed workout to 6x200 with 200m walkback but at 60-70% effort. what effort are the runs on sat. as he gets olders those hard workouts will take a toll on his body and he will start to get hurt more often.

[buckeyefootball4]

10.4 is it fat. that is damn good. I have ran 10.38 fat, That is after i discovered how to train properly. I would change wed workout to 6x200 with 200m walkback but at 60-70% effort. what effort are the runs on sat. as he gets olders those hard workouts will take a toll on his body and he will start to get hurt more often.

yes its FAT hes 6'1 215 plays rb like his big bro. those 200's r bout 32-33sec. so you like this workout better??

[SprinterOne]

how about this:
mon:
jumps 150
5 sets 50m sled alt with 50m acc

tue;
6x150 hills
3x150 flat 80%effort
medball throws 100

wed:
2x6x200 3-5min rest bet sets

thur:
in place jumps 150
stand jumps 50
speed acceleration same as mon

fri:
med ball throws 100
circuit training 3x

sat:
2x5x150
3x100-100-100-200
100m jog recovery bet runs

I assume this is for his gpp? I like it better, but the intensity should either be below 75% or higher than 95%, no in between for a sprinter. What intensity on Wed? If it's high you will probably need to give him more rest and probably do less work. That is 2400 in one practice. Same with Saturday, what is the intensity?

[buckeyefootball4]

i talk to my bro coach and he feel like if he did 3 days of speed he would peak to early he want him to continue to build base and strength..

[SprinterOne]

So what are you trying to do with this workout then, speed, speed endurance and gpp all at once? I'm confused. And I am still interested about the intensity of the runs on Saturday and Wednesday.

[buckeyefootball4]

So what are you trying to do with this workout then, speed, speed endurance and gpp all at once? I'm confused. And I am still interested about the intensity of the runs on Saturday and Wednesday.

wed and sat 70-75%.. i want to continue to work on fitness but add in some speed work maybe twice a week.. the above workout was trying to work on improving acceleration, increase basic strength and improvin in place and standing jumps. bc after talking to the coach today he wants him to continue on the same plan he on now. mon: 200's,tue power, thur: 300 or 400 and fri power.. then when the teammate start in nov they will start to work on some speed..

[buckeyefootball4]

heres what i got so far..

WEEK 1:
Mon: speed
jog 800
hip flex
arm action 1 2x30sec
ankling 2x20
a series 2x20
buttkicks 2x20
fast leg series 2x20
str leg bound 2x20
tech runs 4x40
SPEED WORK:
start drills 1x30
3x4x20
med ball throws see sheet

Tue: tempo
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100

Wed: tempo
jog 800
fall seagrave
hurdles
100-100-100
100-100-100
100-200-100

Thur: speed
jog 800
hip flex
arm action 2 2x10sec
ankling 2x15
b series 2x15
buttkicks 2x15
fast leg series 2x15
boiundind 2x15
tech runs 4x40
3x4x20
plyos see sheet

Fri: tempo
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100

WEEK 2:
Mon: speed
jog 800
hip flex
arm action 1 2x30sec
ankling 2x20
a series 2x20
buttkicks 2x20
fast leg series 2x20
str leg bound 2x20
tech runs 4x40
SPEED WORK:
3x5x20
med ball throws see sheet

Tue: tempo
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100

Wed: tempo
jog 800
fall seagrave
hurdles
100-100-100
100-100-100
100-200-100

Thur: speed
jog 800
hip flex
arm action 2 2x10sec
ankling 2x15
b series 2x15
buttkicks 2x15
fast leg series 2x15
boiundind 2x15
tech runs 4x40
3x5x20
plyos see sheet

Fri: tempo
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100

WEEK 3:
Mon: speed
jog 800
hip flex
arm action 1 2x30sec
ankling 2x20
a series 2x20
buttkicks 2x20
fast leg series 2x20
str leg bound 2x20
tech runs 4x40
SPEED WORK:
3x4x20
med ball throws see sheet

Tue: tempo
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
100-100-100

Wed: tempo
jog 800
fall seagrave
hurdles
100-100-100
100-100-100
100-200-100
300-200-100

Thur: speed
jog 800
hip flex
arm action 2 2x10sec
ankling 2x15
b series 2x15
buttkicks 2x15
fast leg series 2x15
boiundind 2x15
tech runs 4x40
3x4x20
plyos see sheet

Fri: tempo
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
100-100-100

WEEK 4:
Mon: speed
jog 800
hip flex
arm action 1 2x30sec
ankling 2x20
a series 2x20
buttkicks 2x20
fast leg series 2x20
str leg bound 2x20
tech runs 4x40
SPEED WORK:
2x4x30
med ball throws see sheet

Tue: tempo
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
100-100-100

Wed: tempo
jog 800
fall seagrave
hurdles
8x200 walk 200

Thur: speed
jog 800
hip flex
arm action 2 2x10sec
ankling 2x15
b series 2x15
buttkicks 2x15
fast leg series 2x15
boiundind 2x15
tech runs 4x40
2x4x30
plyos see sheet

Fri: tempo
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
100-100-100

WEEK 5:
Mon: speed
jog 800
hip flex
arm action 1 2x30sec
ankling 2x20
a series 2x20
buttkicks 2x20
fast leg series 2x20
str leg bound 2x20
tech runs 4x40
SPEED WORK:
2x5x30
med ball throws see sheet

Tue: tempo
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
300-200-100

Wed: tempo
jog 800
fall seagrave
hurdles
8x200 walk 200

Thur: speed
jog 800
hip flex
arm action 2 2x10sec
ankling 2x15
b series 2x15
buttkicks 2x15
fast leg series 2x15
boiundind 2x15
tech runs 4x40
2x5x30
plyos see sheet

Fri: tempo
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
300-200-100

WEEK 6:
Mon: speed
jog 800
hip flex
arm action 1 2x30sec
ankling 2x20
a series 2x20
buttkicks 2x20
fast leg series 2x20
str leg bound 2x20
tech runs 4x40
SPEED WORK:
2x4x30
med ball throws see sheet

Tue: tempo
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
300-200-100

Wed: tempo
jog 800
fall seagrave
hurdles
8x200 walk 200

Thur: speed
jog 800
hip flex
arm action 2 2x10sec
ankling 2x15
b series 2x15
buttkicks 2x15
fast leg series 2x15
boiundind 2x15
tech runs 4x40
2x4x30
plyos see sheet

Fri: tempo
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
300-200-100

WEEK 7:
Mon: speed
jog 800
hip flex
arm action 1 2x30sec
ankling 2x20
a series 2x20
buttkicks 2x20
fast leg series 2x20
str leg bound 2x20
tech runs 4x40
SPEED WORK:
2x3x40
med ball throws see sheet

Tue: tempo
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
300-200-100

Wed: tempo
jog 800
fall seagrave
hurdles
8x200 walk 200m

Thur: speed
jog 800
hip flex
arm action 2 2x10sec
ankling 2x15
b series 2x15
buttkicks 2x15
fast leg series 2x15
boiundind 2x15
tech runs 4x40
2x3x40
plyos see sheet

Fri: tempo
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
300-200-100

WEEK 8:
Mon: speed
jog 800
hip flex
arm action 1 2x30sec
ankling 2x20
a series 2x20
buttkicks 2x20
fast leg series 2x20
str leg bound 2x20
tech runs 4x40
SPEED WORK:
2x4x40
med ball throws see sheet

Tue: tempo
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
300-200-100

Wed: tempo
jog 800
fall seagrave
hurdles
8x200 walk 200m

Thur: speed
jog 800
hip flex
arm action 2 2x10sec
ankling 2x15
b series 2x15
buttkicks 2x15
fast leg series 2x15
boiundind 2x15
tech runs 4x40
2x4x40
plyos see sheet

Fri: tempo
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
300-200-100

WEEK 9:
Mon: speed
jog 800
hip flex
arm action 1 2x30sec
ankling 2x20
a series 2x20
buttkicks 2x20
fast leg series 2x20
str leg bound 2x20
tech runs 4x40
SPEED WORK:
2x3x40
med ball throws see sheet

Tue: tempo
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
300-200-100

Wed: tempo
jog 800
fall seagrave
hurdles
8x200 walk 200m

Thur: speed
jog 800
hip flex
arm action 2 2x10sec
ankling 2x15
b series 2x15
buttkicks 2x15
fast leg series 2x15
boiundind 2x15
tech runs 4x40
2x3x40
plyos see sheet

Fri: tempo
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
300-200-100

WEEK 10:
Mon: speed
jog 800
hip flex
arm action 1 2x30sec
ankling 2x20
a series 2x20
buttkicks 2x20
fast leg series 2x20
str leg bound 2x20
tech runs 4x40
SPEED WORK:
2x3x50
med ball throws see sheet

Tue: tempo
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
100-100-100

Wed: tempo
jog 800
fall seagrave
hurdles
8x200 walk 200m

Thur: speed
jog 800
hip flex
arm action 2 2x10sec
ankling 2x15
b series 2x15
buttkicks 2x15
fast leg series 2x15
boiundind 2x15
tech runs 4x40
2x3x50
plyos see sheet

Fri: tempo
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-100
100-100-100

[Cdub]

now thats better

[buckeyefootball4]

now thats better

what you think if i change one of the tempo days to a hill day.

mon: speed
tue: tempo
wed: speed
thur: tempo
fri: hills

[buckeyefootball4]

come on people give me some feedback..

[SprinterOne]

Not sure what more you want. I still think he has done enough gpp and should be starting spp now. Other than that I don't have any suggestions.