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Thread: GPP Video Speed Work Missing Chart

  1. #1

    GPP Video Speed Work Missing Chart

    Hi, I already have the GPPVideo, and my question is Charlie was referring to the "Graph 1 Speed Work week 5" where you are only supposed to be doing one speedwork for the week, but I cannot find the chart on the pdf file download. It only shows the Graph 2 Week 6. On the missing graph which is also shown on the video but very unclear, seems to be showing Monday & Friday as Hillwork but Wednesday is so unclear. I would appreciate if I could be directed to the download or maybe emailed to me at higradeco@yahoo.com with the complete pdf.Thanks
    If it ain't broke, don't fix it.

  2. #2
    Member RB34's Avatar
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    Re: GPP Video Speed Work Missing Chart

    Probably won't happen but you can see the workout below:
    6x10 flat on ground
    6x10 push up pos
    6x20 high start
    1x4x20 efe
    1x50 high start

  3. #3
    Member RB34's Avatar
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    Re: GPP Video Speed Work Missing Chart

    BTW - enjoy the workouts because they work......

  4. #4

    Re: GPP Video Speed Work Missing Chart

    Quote Originally Posted by RB34 View Post
    Probably won't happen but you can see the workout below:
    6x10 flat on ground
    6x10 push up pos
    6x20 high start
    1x4x20 efe
    1x50 high start
    Okay got it, much appreciated. Yes I am on my 2nd week only at the hills, so will enjoy them when the time comes. Thanks. By the way, I have the graph 2 Week 6, how about graph 3 week 7, is it supposed to be on the pdf as well?
    If it ain't broke, don't fix it.

  5. #5
    Member RB34's Avatar
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    Re: GPP Video Speed Work Missing Chart

    Start posting your workouts...

  6. #6

    Re: GPP Video Speed Work Missing Chart

    Posting workout below;
    Week 1;
    M-W-F Tempo runs 8x100@60% with 10 pushups/situps between runs
    T-Th-Sat Hill runs 10x10m,8x20m, 2x10 jump up on box.
    Week 2:
    M-W-F Hill runs 2x(6x40m) with 2x10 2 jump ups (using steps)
    T-Th-Sat 10x100m@65% with 10 pushups/situps bt/runs
    (ages of athletes 10-16yrs)
    If it ain't broke, don't fix it.

  7. #7
    Member RB34's Avatar
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    Re: GPP Video Speed Work Missing Chart

    I have done hills 3x per week but I like other setups:

    Setup 1:

    Mon/Thur Hills
    Tue/Fri: Tempo
    Wed: GS

    OR:
    Mon/Fri: Hills
    Wed: Controlled speed work starting week 3
    Tue: Easy tempo 10x100 etc
    Sat: Hard tempo 8-10x200 etc

    How are the weights?

  8. #8
    Member RB34's Avatar
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    Re: GPP Video Speed Work Missing Chart

    Or

    Mon/Fri: Hills
    Wed: MB
    Tue: Easy tempo
    Thur: GS
    Sat: Hard tempo

  9. #9

    Re: GPP Video Speed Work Missing Chart

    Really would love to include the weights, but no such equipment available for us at this time. I was also thinking to start doing flat speedworks on the 4th week, as I am using a 3-1 week mesocycle, and I think that the hill runs on that week would take up too much energy from my athletes as am planning on a time trial the end of the week on Saturday to compare the first timed trials before the start of this season.
    If it ain't broke, don't fix it.

  10. #10
    Member RB34's Avatar
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    Re: GPP Video Speed Work Missing Chart

    I wouldn't change to much - I think 3 speed and 3 tempo may be too much unless you are getting serious therapy... For your age group I think MB and bodyweight movements should do the trick and when they meet certain standards then worry about the weights.

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