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Thread: SPP1 for Ice breaker meet

  1. #1
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    SPP1 for Ice breaker meet

    So trying to have a nice fast meet for an opener in December.

    Currently this is week 2 of my SPP of a S-L 12 week plan.


    Last weeks (the first week) workouts:

    Monday: HI
    2x10m sled
    4x10m push up start
    1x20m sled
    4x20m push up start
    2x25 block (3.84, 3.81)
    SE split reps - 3x4x60 (20m int. limit)
    Squat: 8,8,6
    Bench:8,8,6

    Tues: 1600m tempo
    Wed: 800m tempo + light stair hops
    Thurs: 1200m tempo

    Friday: HI
    2x10m sled
    4x10m push up start
    1x20m sled
    4x20m push up start
    2x25 block (3.71, 3.68) much faster
    SE split reps - 3x4x60 (20m int. limit)
    Squat: 8,6,4
    Bench:8,6,4

    Over the weekend, felt very tight. Did some massage and stretching.

    Was still feeling drained yesterday (monday) so I did tempo for 1600m

    This week so far:

    Monday: still tight, so did tempo 1600m, lots of stretching. (I suspect the weights for the tightness)

    Tuesday (today): HI
    Here was the plan, at least:
    2x10 sled
    3x10 push up
    1x20 sled
    3x20 push up
    4x25 block
    3x4x60 (20m int. limit)

    but, I ended up only doing 3 of those 25m blocks - 3.76, 3.86, 3.88 and I realized I needed to cut the last one. I also cut the SE splits to 2x4, and I didn't do weights today.

    Not sure why my performance dropped so much.

    I will say I felt heavy since after the real good session on Friday. I felt very light on Friday and my turnover felt great. The crap workout today was about 2-3 hours later than I usually do it too because on Tuesday I don't get out of class til 3:30-4:00. Normally I start training around 1-2. I'm feeling I should work some of this tightness out more with tempo tomorrow, and go even lower on Thursday, and try again Friday.

    I just don't understand what happened though for such a big drop off. Anyways, the "tightness" I am talking about, is like I feel like especially my glutes are contracting slowly, and they sort of have that pumped feeling. Wasn't even really sore after Friday's session. 3.68 is a good 25m time for me. And so this week's first session I did worse than last week's worst (3.84 compared to 3.88). It's just really depressing to regress rather than progress :/

    What all am I doing wrong? Do I just need to drop the weights?

    Any thoughts, advice, help is much appreciated. Going to try and update this journal as much as I can.
    Last edited by Brett; 09-09-2014 at 07:06 PM.

  2. #2

    Re: SPP1 for Ice breaker meet

    Quote Originally Posted by Brett View Post
    So trying to have a nice fast meet for an opener in December.

    Currently this is week 2 of my SPP of a S-L 12 week plan.


    Last weeks (the first week) workouts:

    Monday: HI
    2x10m sled
    4x10m push up start
    1x20m sled
    4x20m push up start
    2x25 block (3.84, 3.81)
    SE split reps - 3x4x60 (20m int. limit)
    Squat: 8,8,6
    Bench:8,8,6

    Tues: 1600m tempo
    Wed: 800m tempo + light stair hops
    Thurs: 1200m tempo

    Friday: HI
    2x10m sled
    4x10m push up start
    1x20m sled
    4x20m push up start
    2x25 block (3.71, 3.68) much faster
    SE split reps - 3x4x60 (20m int. limit)
    Squat: 8,6,4
    Bench:8,6,4

    Over the weekend, felt very tight. Did some massage and stretching.

    Was still feeling drained yesterday (monday) so I did tempo for 1600m

    This week so far:

    Monday: still tight, so did tempo 1600m, lots of stretching. (I suspect the weights for the tightness)

    Tuesday (today): HI
    Here was the plan, at least:
    2x10 sled
    3x10 push up
    1x20 sled
    3x20 push up
    4x25 block
    3x4x60 (20m int. limit)

    but, I ended up only doing 3 of those 25m blocks - 3.76, 3.86, 3.88 and I realized I needed to cut the last one. I also cut the SE splits to 2x4, and I didn't do weights today.

    Not sure why my performance dropped so much.

    I will say I felt heavy since after the real good session on Friday. I felt very light on Friday and my turnover felt great. The crap workout today was about 2-3 hours later than I usually do it too because on Tuesday I don't get out of class til 3:30-4:00. Normally I start training around 1-2. I'm feeling I should work some of this tightness out more with tempo tomorrow, and go even lower on Thursday, and try again Friday.

    I just don't understand what happened though for such a big drop off. Anyways, the "tightness" I am talking about, is like I feel like especially my glutes are contracting slowly, and they sort of have that pumped feeling. Wasn't even really sore after Friday's session. 3.68 is a good 25m time for me. And so this week's first session I did worse than last week's worst (3.84 compared to 3.88). It's just really depressing to regress rather than progress :/

    What all am I doing wrong? Do I just need to drop the weights?

    Any thoughts, advice, help is much appreciated. Going to try and update this journal as much as I can.
    Your volume of sprint work is way too high. You're doing almost 1000m per session, which is at least twice as much as it should be.

  3. #3
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    Re: SPP1 for Ice breaker meet

    Quote Originally Posted by robin1 View Post
    Your volume of sprint work is way too high. You're doing almost 1000m per session, which is at least twice as much as it should be.
    Well I know that in Key Concepts, Charlie said you could even do up to 240m + SE split reps. It's not 1000m of speed, it's actually less than 200m in the session I described of actual speed. The rest is SE.

    Now, I haven't seen the Vancouver 04 graphs that everyone on here talks about, but maybe a 2 day HI S-L schedule doesn't do SE split reps on both days. But, I don't know that for certain. I know for a 3 HI day schedule you can do SE splits 2x/wk so I don't see why not on a 2 HI schedule. Does anyone know if it's 1x/wk on the 2 day HI S-L?

  4. #4
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    Re: SPP1 for Ice breaker meet

    What am I doing wrong

  5. #5
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    Re: SPP1 for Ice breaker meet

    Quote Originally Posted by Brett View Post
    Well I know that in Key Concepts, Charlie said you could even do up to 240m + SE split reps. It's not 1000m of speed, it's actually less than 200m in the session I described of actual speed. The rest is SE.

    Now, I haven't seen the Vancouver 04 graphs that everyone on here talks about, but maybe a 2 day HI S-L schedule doesn't do SE split reps on both days. But, I don't know that for certain. I know for a 3 HI day schedule you can do SE splits 2x/wk so I don't see why not on a 2 HI schedule. Does anyone know if it's 1x/wk on the 2 day HI S-L?
    Well you have to read it again
    What is the total volume in your workout?
    2x10m sled
    4x10m push up start
    1x20m sled
    4x20m push up start
    2x25 block (4x25)
    3x4x60
    ?!!!

    You are feeling like crap cause you are doing too much!!!

  6. #6
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    Re: SPP1 for Ice breaker meet

    Quote Originally Posted by wermouth View Post
    Well you have to read it again
    What is the total volume in your workout?
    2x10m sled
    4x10m push up start
    1x20m sled
    4x20m push up start
    2x25 block (4x25)
    3x4x60
    ?!!!

    You are feeling like crap cause you are doing too much!!!
    What do I do then??
    Did you see what I asked? Do I JUST do SE split reps one day, and the other be JUST speed work? OR do I space it out and go Monday and Friday JUST SE split reps, and Wed speed?

    I need some guidance guys. It's not like I have any of the charts to go by... please help

  7. #7

    Re: SPP1 for Ice breaker meet

    Quote Originally Posted by Brett View Post
    What do I do then??
    Did you see what I asked? Do I JUST do SE split reps one day, and the other be JUST speed work? OR do I space it out and go Monday and Friday JUST SE split reps, and Wed speed?

    I need some guidance guys. It's not like I have any of the charts to go by... please help
    The charts for 2 HI days say that one day is speed and 1 day of speed end. For 3 HI days it is 2 days of speed and 1 day of speed end.
    I would cut the 3 x 4 x 60 from your session and run that on an alternate day SE as it's own session.

  8. #8

    Re: SPP1 for Ice breaker meet

    Quote Originally Posted by Brett View Post
    What do I do then??
    Did you see what I asked? Do I JUST do SE split reps one day, and the other be JUST speed work? OR do I space it out and go Monday and Friday JUST SE split reps, and Wed speed?

    I need some guidance guys. It's not like I have any of the charts to go by... please help
    I would split them into acceleration on one day and SE the other. Btw, I said sprint work not speed work, which I used to encompass both. Charlie's examples are for elite athletes, so the volume is higher than most can handle.

  9. #9
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    Re: SPP1 for Ice breaker meet

    Understood. Like I stated in my other thread, I did 3x HI this summer and it worked pretty well, I just needed to keep the days very specific and the volumes low enough for me to recover.
    So SE split reps should be done once a week - well how much accel volumes can be done in that session then before the SE split reps are done? maybe 60-120m tops?

    So would I be better off and see more progress if I went, say, Speed on Monday, SE split reps Wed., then Speed again on Friday?

    This summer I did max velocity on Monday, speed endurance wednesday, and shorter accels on Friday.

    So if I did set it up like speed Mon, SE wed, speed Fri, I guess my question is what should I vary Monday and Friday? That is, if you think that schedule is doable.

  10. #10

    Re: SPP1 for Ice breaker meet

    Quote Originally Posted by Brett View Post
    Understood. Like I stated in my other thread, I did 3x HI this summer and it worked pretty well, I just needed to keep the days very specific and the volumes low enough for me to recover.
    So SE split reps should be done once a week - well how much accel volumes can be done in that session then before the SE split reps are done? maybe 60-120m tops?

    So would I be better off and see more progress if I went, say, Speed on Monday, SE split reps Wed., then Speed again on Friday?

    This summer I did max velocity on Monday, speed endurance wednesday, and shorter accels on Friday.

    So if I did set it up like speed Mon, SE wed, speed Fri, I guess my question is what should I vary Monday and Friday? That is, if you think that schedule is doable.
    I wouldn't worry about doing acceleration before SE split runs. You are accelerating to 20m 12 times in that session, which should be more than enough. maybe you can do a couple of 20s or 30s as the last stage of your warm-up before starting the split runs. A total of 480-520m of SE work per session sounds about right. As intensity increases you can decrease the volume down to about 300-350m. I'd keep the total volume of accelerations to 300m or less on your speed day. If you really want 3 HI days I'd go even lower.

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