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Thread: Modifying KK's program for 100m

  1. #31
    Member
    Join Date
    Jan 2007
    Posts
    1,591

    Re: Modifying KK's program for 100m

    My 6 week gpp with accel/max vel work

    all weeks were M<W<F

    week 1
    d1: 2-3x4x150
    d2: tires( or hill), EFE from 400s-l
    D3: 5x200

    week 2
    ladder
    2x300+150
    2-3x4x150

    week 3
    tires, efe
    300+4x60 etc
    5x200

    week 4
    300+6,5,4,3 etc
    300+150, 150+150 etc
    tires efe

    week 5: repeat week 4

    week 6:
    30, 60, 80 trials
    off
    150, 300 trials

  2. #32

    Re: Modifying KK's program for 100m

    Thanks Nikoluski. Now how does that work exactly? I see ESTI says tires then EFE. I want to do the Canadian Indoor and outdoor season this year so just finishing up my GPP phase and while the weather is still hot have added sled sprints over 30m this week.

  3. #33

    Re: Modifying KK's program for 100m

    Here is the program that I have come up with:

    Week One: 1: Accels, EFE, weights
    2: 2-4x4x150m
    3: rest
    4: Speed, weights
    5: 5x200m
    6: Tempo
    7: Rest

    Week Two: 1: Accels, EFE, weights
    2: Long Hills
    3: Rest
    4: Speed, weights
    5: 5x200m
    6: Sprint Ladder 200m-->30m, weights
    7: Rest

    Week 3: 1: Accels, EFE, weights
    2: 2x 2-3x300m
    3: Rest
    4: Rest
    5: 200+2x60, 150+1x60, weights
    6: Tempo
    7: Rest

    Weeks 4&5: 1: Accels, EFE, weights
    2: Field Circuit
    3: Rest
    4: 150+150, 100+80, 80+60, 60+60, weights
    5: Tempo
    6: 2-6(2x60 skip, 2x60 Buildups, 2x60 sleds), weights
    7: Rest

    Week 6: 1: Rest
    2: Warm Up/Down
    3: 300m, 120m Trials
    4: Rest
    5: 60m, 200m Trials
    6: Rest
    7: Rest

    I tried to follow the same Endurance vs. Power format as KK, while incorporating Accels/speed from day one. I shortened the distances in the first couple of weeks due to focusing on the 100m and not having done much Speed Endurance work. During the second GPP cycle, I will probably increase the distances covered in the GPP. What are your thoughts?

  4. #34
    Member
    Join Date
    Jan 2007
    Posts
    1,591

    Re: Modifying KK's program for 100m

    In the Lance Brauman interview a few years ago, his group at the time was doing a lot of split runs similar to KK's. They also did 40 sec+20 seconds (similar to 300+150). Tyson Gay has repeated a few times on Twitter he likes 300+100 as a workout.

    Climb, I'd be cautious in your week 2 and 3. Give it a shot and report back your results.

  5. #35

    Re: Modifying KK's program for 100m

    Thanks for posting that Climb. Would someone mind explaining how the EFE works. I now know it stands for Easy,fast,easy but how does that exactly work. An example would be great. Thanks

  6. #36

    Re: Modifying KK's program for 100m

    Quote Originally Posted by TrevorS View Post
    Thanks for posting that Climb. Would someone mind explaining how the EFE works. I now know it stands for Easy,fast,easy but how does that exactly work. An example would be great. Thanks
    It is in the GPP video in case you have it. Basically, you have 3 20m segments. You run easy for the 1st 20m, fast for the 2nd 20m so that your hips lift, then easy for the last 20m.

  7. #37

    Re: Modifying KK's program for 100m

    Thanks. I don't have the GPP video. I may have to purchase sometime.

  8. #38
    Senior Member
    Join Date
    Nov 2004
    Location
    Toronto, Ontario, Canada
    Posts
    750

    Re: Modifying KK's program for 100m

    Quote Originally Posted by CLIMBON View Post
    Here is the program that I have come up with:

    Week One: 1: Accels, EFE, weights
    2: 2-4x4x150m
    3: rest
    4: Speed, weights
    5: 5x200m
    6: Tempo
    7: Rest

    Week Two: 1: Accels, EFE, weights
    2: Long Hills
    3: Rest
    4: Speed, weights
    5: 5x200m
    6: Sprint Ladder 200m-->30m, weights
    7: Rest

    Week 3: 1: Accels, EFE, weights
    2: 2x 2-3x300m
    3: Rest
    4: Rest
    5: 200+2x60, 150+1x60, weights
    6: Tempo
    7: Rest

    Weeks 4&5: 1: Accels, EFE, weights
    2: Field Circuit
    3: Rest
    4: 150+150, 100+80, 80+60, 60+60, weights
    5: Tempo
    6: 2-6(2x60 skip, 2x60 Buildups, 2x60 sleds), weights
    7: Rest

    Week 6: 1: Rest
    2: Warm Up/Down
    3: 300m, 120m Trials
    4: Rest
    5: 60m, 200m Trials
    6: Rest
    7: Rest

    I tried to follow the same Endurance vs. Power format as KK, while incorporating Accels/speed from day one. I shortened the distances in the first couple of weeks due to focusing on the 100m and not having done much Speed Endurance work. During the second GPP cycle, I will probably increase the distances covered in the GPP. What are your thoughts?
    To echo what ESTI said, I think the below three days from Week 2 will be extremely difficult to complete:

    4: Speed, weights
    5: 5x200m
    6: Sprint Ladder 200m-->30m, weights


    The 5x200 session is going to kick your ass, and doing it the day after speed may not be feasible, especially if you expect to do more speed type work the day after 5x200. Try it and let us know how you feel though.

    As for lengthening the runs in the second GPP block, I'd go the other way around and start with longer runs for general fitness and conditioning, getting more specific (and shorter) as you get closer to the race block.
    Last edited by T-Slow; 09-25-2012 at 03:50 PM.

  9. #39

    Re: Modifying KK's program for 100m

    Wow, that is a serious workload. Maybe I'm misunderstanding the intention of the specifics of this GPP program and its intent, but how do you get yourself into condition to run 2-4x4x150m or 5x200 at 95% capacity or higher? Or is this specific GPP assuming a certain level of fitness upon arrival?

  10. #40

    Re: Modifying KK's program for 100m

    T-Slow and Janic

    I agree that what I have posted may not work out and I plan to change things as needed. I plan to keep the volume very low for the speed day and will not be running all out on the 5x200. I may insert a rest day on day 5 and complete the 5x200m on day 6. I will see how I feel and how things are going and make that determination then. Also, I expect that I will only complete 2-3x500m before I am toast initially.

    T-Slow
    I was planning on a slight increase in distance during the second block due to being in better shape at that time. I am only planning on increasing some of the workouts to 250-300m for the longer distance for some of the split runs. That depends on how week 3 goes with the longer distances that week. I don't think increasing the distances will be much of an issue for racing as I do not have any races any where near the end of the GPP.

    Thanks for the critique and I will keep everyone posted on how things go.

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