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Thread: SPP S-L using the vancouver series template

  1. #11
    Member RB34's Avatar
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    Quote Originally Posted by Nikoluski View Post
    Dan Pfaff talks about this in one of his lectures and how most coaches ignore this phase. Good point!

    What do you mean ignore this phase?

  2. #12
    I also have the SPP download. After a successful GPP,I want my SPP to flow with the same consistency, but I'm struggling to find a template that outlines ALL the components like the GPP Essentials DVD did. I'm using the Vancouver 2005 chart for S-L for my SPP so speed sessions wise I'm fine. For tempo I'm reducing the volume slightly to 1500-1800m from 2000m and I still plan on doing the explosive medball and Med ball accel 1 and 2 work. My main concern is the weights and how it fits in. Will i need to buy the weights dvd from the store to see how this fits into the SPP1? Like the details given in the GPP dvd i'd like to know what exercises,reps,sets etc. Thanks in advance.

  3. #13
    Member KK400's Avatar
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    Quote Originally Posted by JasonUK View Post
    I also have the SPP download. After a successful GPP,I want my SPP to flow with the same consistency, but I'm struggling to find a template that outlines ALL the components like the GPP Essentials DVD did. I'm using the Vancouver 2005 chart for S-L for my SPP so speed sessions wise I'm fine. For tempo I'm reducing the volume slightly to 1500-1800m from 2000m and I still plan on doing the explosive medball and Med ball accel 1 and 2 work. My main concern is the weights and how it fits in. Will i need to buy the weights dvd from the store to see how this fits into the SPP1? Like the details given in the GPP dvd i'd like to know what exercises,reps,sets etc. Thanks in advance.
    My initial plan for weight was the following:
    - 7 weeks of "low intensity" reps in GPP, repetition range for almost all lifts was 8-12
    - 3 weeks of accumulation weights, where I would put some more stress on my body from weights, but still no emphasize on weights (that's the phase I'm currently in. Yesterday when doing HI training I was still very sore from the Monday's HI workout and I didn't do any weight lifting; just sprints and some box jumps and then contrast shower). Range of repetitions is lowered do to the higher intensity. For DL, PC and BP: 3x6-8 reps, for MP, Bent-over row and reverse hypers: 3x8-12reps
    - 3 max weights + 1 recovery + 3 max weights phase. However, I'm not sure how I'll manage to do that due to the S-L system killing me with the sprints already. I planned to do squats and upper body workouts 5x5 and complex lifts (Deadlift, Power clean) 3x3.

  4. #14
    Member KK400's Avatar
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    and again double post

  5. #15
    Quote Originally Posted by RB34 View Post
    What do you mean ignore this phase?
    Progress to the next step too quickly. I was referring to TopCat's last paragraph. You need to 'establish' the body's adaptation to a stimulus first before moving on. I hope it's clear now.
    "We are what we repeatedly do. Excellence then, is not an act, but a habit" Aristotle

  6. #16
    Quote Originally Posted by KK400 View Post
    My initial plan for weight was the following:
    - 7 weeks of "low intensity" reps in GPP, repetition range for almost all lifts was 8-12
    - 3 weeks of accumulation weights, where I would put some more stress on my body from weights, but still no emphasize on weights (that's the phase I'm currently in. Yesterday when doing HI training I was still very sore from the Monday's HI workout and I didn't do any weight lifting; just sprints and some box jumps and then contrast shower). Range of repetitions is lowered do to the higher intensity. For DL, PC and BP: 3x6-8 reps, for MP, Bent-over row and reverse hypers: 3x8-12reps
    - 3 max weights + 1 recovery + 3 max weights phase. However, I'm not sure how I'll manage to do that due to the S-L system killing me with the sprints already. I planned to do squats and upper body workouts 5x5 and complex lifts (Deadlift, Power clean) 3x3.

    I find you don't need to do a lot of lifting on the back of speed work for it to prove effective. My group are just doing 2 main lifts e.g. Cleans and Bench, per session depending on what week, it might 4,3,3 (this week) followed by Pull Ups 3x10. If they are wiped from sprinting they either call it a day or do low intensity med ball to finish. They are still getting stronger, and their running is progressing steadily.

  7. #17
    Member RB34's Avatar
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    Quote Originally Posted by PhilG View Post
    I find you don't need to do a lot of lifting on the back of speed work for it to prove effective. My group are just doing 2 main lifts e.g. Cleans and Bench, per session depending on what week, it might 4,3,3 (this week) followed by Pull Ups 3x10. If they are wiped from sprinting they either call it a day or do low intensity med ball to finish. They are still getting stronger, and their running is progressing steadily.
    No squatting? Are they following the same progression for the cleans 3x5-433?

  8. #18
    Member KK400's Avatar
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    Ok, experiencing horrible soreness in my quads (never been so sore before) this kind of training is obviously too intense for me. What should I do?

    I'm afraid I'll have to skip today's HI session as I can run tempo, even though it's 48hours from the last HI session already but the soreness is still here (after ice bath, hot bath, contrast shower, massage and bunch of high quality proteins, Ca, Mg...)

    Should I switch to only 2 HI sessions per week or should I just lower the volume of speed work?
    Or should I take some rest today and just repeat this micro cycle next week as my legs will probably "get used to it". The problem is I trained 3 times a week (HI of course) all the time with no problem doing a combination of L-S and S-L.

    EDIT:
    Monday workout went great, had a great feeling on the track, lifted heavy. The next day I experienced some soreness but as usually a tempo session should work this out. But it didn't. I was a bit sore on Wednesday but decided to do HI training anyway (my plan posted at the beginning of this thread, week 2). I just skipped the weight and performed only a few box jumps after the sprints. Yesterday it was horrible. I never experienced such soreness in my quads before.

  9. #19
    Quote Originally Posted by RB34 View Post
    No squatting? Are they following the same progression for the cleans 3x5-433?
    We do squats, and deadlifts, I just mentioned one example so KK400 could see that you don't need to do a lot of different lifts every session to get the desired effect. We have increased the intensities gradually over the SPP, altered the reps accordingly, backed off every 4th week by lowering the intensity slightly but keeping the volume the same as the previous week. Its all monitored session by session as to how they look and feel. This week its 433 Sunday was Cleans, Squats, plus Shoulder Press at 3x10, Tuesday was Deadlifts, Bench at 433, plus pullups at 3x10, last night was med ball as they had done some intensive accelerations, had to train indoors due to icy weather, would normally do longer work @ 95% hope this clarifies a bit. Last week was 443, next week I'm taking it to 3x2 but not taking it too intensive as the running intensity is picking up a bit.

  10. #20
    Member RB34's Avatar
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    Nice to see you still using the same repsxsets progression it must work well for your athletes. How has the combo speed session been working for you and what does the progression look like for the spec end session, I remember you starting at 2x300 at 10-12min rest?

    Quote Originally Posted by PhilG View Post
    We do squats, and deadlifts, I just mentioned one example so KK400 could see that you don't need to do a lot of different lifts every session to get the desired effect. We have increased the intensities gradually over the SPP, altered the reps accordingly, backed off every 4th week by lowering the intensity slightly but keeping the volume the same as the previous week. Its all monitored session by session as to how they look and feel. This week its 433 Sunday was Cleans, Squats, plus Shoulder Press at 3x10, Tuesday was Deadlifts, Bench at 433, plus pullups at 3x10, last night was med ball as they had done some intensive accelerations, had to train indoors due to icy weather, would normally do longer work @ 95% hope this clarifies a bit. Last week was 443, next week I'm taking it to 3x2 but not taking it too intensive as the running intensity is picking up a bit.

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