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Thread: Speed work graph(s) + questions

  1. #1

    Speed work graph(s) + questions

    Is there supposed to be all the weeks of speed work in the pdf file? I only have week 7 in it. Btw, there is only 7 pages in my PDF, also correct? ALso, what would 3x(6x40m) mean? 18 sets of 40m?!

    Would doing something like this for phase 1 be appropriate?

    monday - weights + hills (10x10m,10x20m,10x30m)
    tues-tempo,medball
    wed-weights + hills( 10x10m,10x20m,10x30m) +plyo (before weights, but after hills)
    thurs - tempo,medball
    fri-weights + hills (10x10m,10x20m,10x30m)
    sat/sun - foamroll/rest~?

  2. #2
    fogelson
    Guest
    Watch the DVD

  3. #3
    I did. I can't stand responses like that. I'm asking because I'm unsure and might've not caught something yet in the DVD. I don't have time to keep rewatching it at the moment.

  4. #4
    Senior Member
    Join Date
    Jan 2003
    Posts
    1,801
    Quote Originally Posted by Envyy View Post
    Is there supposed to be all the weeks of speed work in the pdf file? I only have week 7 in it. Btw, there is only 7 pages in my PDF, also correct? ALso, what would 3x(6x40m) mean? 18 sets of 40m?!

    Would doing something like this for phase 1 be appropriate?

    monday - weights + hills (10x10m,10x20m,10x30m)
    tues-tempo,medball
    wed-weights + hills( 10x10m,10x20m,10x30m) +plyo (before weights, but after hills)
    thurs - tempo,medball
    fri-weights + hills (10x10m,10x20m,10x30m)
    sat/sun - foamroll/rest~?
    I believe that's what I got in my PDF-7 pages.

    3x (6 x 40m) denotes 3 sets of 6 reps of 40m thus 18 reps, not sets.

    Regarding the 7 weeks I think that is only available (could be wrong of course) by watching the video.

    4 weeks of hills with week 5 as hills on M/F and flat speed work on W, week 6 with two speed days on M/F with hills on W and week 7 with three speed days and one hill day on Sat. replacing tempo on that day.

  5. #5
    Speaking of hills and not to change the topic I'm in GPP now. I'm using a few of these workouts posted here until I buy the GPP next week. But I'm ONE LUCKY GUY!!! Man, I got 60m of steep grass hills!!!!!!!!!!!!!

    Boy ile tell ya, my area would be a GREAT place to start a sprint squad. I have hills, 80's dirt tracks/brand new tracks and huge open grass fields to throw med balls. I'm a little mad tho, I do this all alone, it sucks! I miss having a team but I love the sport so much it does not matter, I get out there rain or shine!

    lol, sorry to hijack post...

  6. #6
    Rupert
    Guest
    The PDF is complete everyone just so you know. Also, we are going to be doing a new set of graphs I hope in the near future with some audio commentary with Charlie-this should help everyone out quite a bit.

  7. #7
    Ok. Great. Do the people who already bought GPP get these new graphs?

    Well, I've analyzed the video relatively thoroughly last night. In a notepad file, I wrote all the times and such that things were mentioned. When I get home tomorrow, I'll go over it and start understanding it more and incorporating it into my routine.

    Also, today I did speed workout 1(Hills), along with weights soon after. The med ball routines will soon be added.

    I found a major flaw in my form, when I was filming myself. If it wasn't for this video and stressing hip height, I wouldn't notice it. Quite glad I noticed it.

  8. #8
    So, how about..

    monday - weights + hills + expl. medball - HI
    tues-tempo, core, medball - LI
    wed-weights + hills +plyo (before weights, but after hills) - HI
    thurs - tempo, core, medball - LI
    fri - rest
    sat-weights + hills - HI
    sun. - rest

    Comments?

  9. #9
    Senior Member
    Join Date
    Jan 2003
    Posts
    1,801
    Quote Originally Posted by Rupert View Post
    The PDF is complete everyone just so you know. Also, we are going to be doing a new set of graphs I hope in the near future with some audio commentary with Charlie-this should help everyone out quite a bit.
    Rupert, will the PDF be linked here? Thanks.

  10. #10
    Senior Member
    Join Date
    Jan 2003
    Posts
    1,801
    Quote Originally Posted by Pioneer View Post
    Rupert, will the PDF be linked here? Thanks.
    Rupert?

    Thanks.

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