Page 1 of 2 1 2 LastLast
Results 1 to 10 of 15

Thread: GPP Speed work

  1. #1

    GPP Speed work

    Just ordered and reviewed 'GPP Essentials' and have some questions.

    In the first 4 weeks, Hill work is to be done 3x a week.

    My question is, if I wanted to 1. Reduce sprint work to 2x a week and 2. Replace the hill work with a flat accel. session, What would be good volumes to start with over the weeks?

    The volumes I decided on were:
    Wk1 3/20yd (2)
    Wk2 3/25yd (2)
    Wk3 3/30yd (2)
    Wk4 3/30yd (2)

    -My week would look like this...
    Monday:
    Pre-Workout A
    Hills (per the GPP Chart)
    Jumps (Explosive)
    Primary Weights (Squat, Bench, RDL, Row, Leg Raise)

    Tuesday:
    Pre-Workout B
    Med Ball Throws
    Tempo
    Auxiliary Weights (Accessory Work)
    Abdominal Circuit

    Thursday:
    Pre-Workout A
    Flat Acceleration
    Jumps (Reactive)
    Primary Weights (Squat, Bench, RDL, Row, Leg Raise)

    Friday:
    Pre-Workout B
    Med Ball Throws
    Tempo
    Auxiliary Weights (Accessory Work)
    Abdominal Circuit

    Notes: I am an American Football Player (DB), and this would be the first 4 weeks post-spring ball.

    Any help regarding the volumes of the flat acceleration work would be appreciated, thanks.

  2. #2
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,090
    Dump the hanging leg raises. Remember GPP is pure accel work 0-30m, keep the volume between 180-250m.

  3. #3
    Quote Originally Posted by RB34 View Post
    Dump the hanging leg raises. Remember GPP is pure accel work 0-30m, keep the volume between 180-250m.
    OK. So then the volumes I am doing are alright.

    I'd rather have to little volume than to much. Like I posted previously, I'll be working in 120-180yds. of Accel. work, along with the Hills per GPP graph.

    I'm not a sprinter, so personally I don't think I need as much volume, especially as this year was the first year I performed any real, formal form of sprint training.

  4. #4
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,090
    Why are you trying to mix flat accel work with the all the hill volume? You are asking for trouble - typical football player.

  5. #5
    Quote Originally Posted by RB34 View Post
    Why are you trying to mix flat accel work with the all the hill volume? You are asking for trouble - typical football player.
    For my own curiosity, why would he be asking for trouble. I dont have an opinion either way. Would just like to know the reasoning for myself.

  6. #6
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,090
    Quote Originally Posted by jr200 View Post
    For my own curiosity, why would he be asking for trouble. I dont have an opinion either way. Would just like to know the reasoning for myself.
    Buy the gpp dvd and you will see. Do you think it's smart to do 400m of hill work + 100m+ of accel?

  7. #7
    Quote Originally Posted by RB34 View Post
    Why are you trying to mix flat accel work with the all the hill volume? You are asking for trouble - typical football player.
    You recommended at first to run 180m-250m of acceleration work, because this is the purpose of GPP. Now why are you changing your mind saying that I'm asking for trouble? Would you recommend cutting out the flat acceleration work for another hill session?

    Like I said I'm planning much lower volumes than what you are recommending and I am only doing intensive running 2x a week. I may also reduce the volume of the hill sprints, but we'll see.

  8. #8
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,090
    Quote Originally Posted by qb0708 View Post
    You recommended at first to run 180m-250m of acceleration work, because this is the purpose of GPP. Now why are you changing your mind saying that I'm asking for trouble? Would you recommend cutting out the flat acceleration work for another hill session?

    Like I said I'm planning much lower volumes than what you are recommending and I am only doing intensive running 2x a week. I may also reduce the volume of the hill sprints, but we'll see.

    Like I said in my earlier post, I wouldn't do 400m of hills follow my 180 of accel work. If you are speaking about doing below - then yes.

    4x20
    2x3x30 hills
    4x20

  9. #9
    Quote Originally Posted by RB34 View Post
    Like I said in my earlier post, I wouldn't do 400m of hills follow my 180 of accel work. If you are speaking about doing below - then yes.

    4x20
    2x3x30 hills
    4x20
    I don't mean on the same day.

    Monday would be Hills, Thursday would be flat Acceleration.

  10. #10
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,090
    Quote Originally Posted by qb0708 View Post
    I don't mean on the same day.

    Monday would be Hills, Thursday would be flat Acceleration.
    Sounds good, but I would try and get sled/hill work done in both sessions esp early in the program. EX:

    Mon:
    3x20 sled
    3x30 mb
    3x30 face down

    Thur:
    2x20 pushup
    3x20 hill
    3x30 hill
    3x30 facedown

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •