Modell eines GPP nach CF:

Questions:

1)Sometimes there are given 7 weeks as GPP-period, i.e. the graph for hill work.
And sometimes there are given 21 days as GPP-Period, splitted into 3 segments: 1-9day / 10-
14day / 15-21day.
Should I convert the 1st segment(1-9days) as 2 weeks and the 2nd segment as 2week and the
3rd segment as 2 weeks?
If I do it this way I get 3phases/segments. For example:
2weeks
2week
2weeks
1 week like SPP
(Same colours in the plan )
NOTHING WRONG WITH THIS AS IT'S THE START OF THE SEASON, YOU CAN PROBABLY
AFFORD TO "LOAD" EVERY 2 WEEKS. ANOTHER OPTION COULD BE 2 WEEKS ON, 1 WEEK
OFF, 2 WEEKS ON, 1 WEEK OFF, 1 WEEK ON AND LEADING TO SPP HOPE YOU UNDERSTAND
WHAT I MEAN BY OFF, JUST TAKE IT EASIER ESPECIALLY BEFORE THE 7TH WEEK

If my thought is correct, a GPP would like like this:

A FEW COMMENTS AS I SEE THE TABLE:
YOU DON'T HAVE TO REACH THOSE VOLUMES STRAIGHT AWAY.

ON TEMPO DAYS, WHY NOT THE WEIGHTS FIRST?

UNLESS QUITE FIT BEFORE STARTING GPP (BUT THEN AGAIN WHY DOING THE GPP), WHY
NOT INTRODUCING SOME OF THE ELEMENTS AS THE WEEKS GO ON? PERHAPS IT WOULD
BE TOO MUCH PUTTING ALL TRAINING ELEMENTS TOGETHER FROM DAY 1. FOR
EXAMPLE, THIS MAY APPLY TO THE EXPLOSIVE MED BALL DRILLS, SINCE THEY CAN BE
REGARDED AS LIGHT PLYOMETRICS

WEEKS 3 & 4, PERHAPS YOU COULD PLACE THE MED BALL ACCELERATION DRILLS X2 PER
WEEK AS A PROGRESSION FROM WEEKS 1 & 2 AND GOOD INTRODUCTION TO THE
ACCELERATION WORK TO COME ON THE TRACK.

I CAN SEE YOU'VE DONE THIS IN WEEKS 5 & 6, BUT PERHAPS YOU COULD START PUTTING
THOSE INTO THE SPRINTING DAYS ALTHOUGH IT'S NOT NECESSARY; IT DEPENDS ON
HOW MUCH THESE AFFECT THE SPRINT SESSIONS THE DAY BEFORE/AFTER. OTHERWISE,
YOU COULD REDUCE THEM TO JUST TWO PER WEEK, ONE EXPLOSIVE, ONE
ACCELERATION.

WEEK 7: I WOULD TRY AND INTRODUCE A FEW OTHER ELEMENTS ON THE TEMPO DAYS;
STILL LOW INTENSITY DRILLS, BUT OF SUCH QUALITY THAT CONSTITUTE AN
INVESTMENT AGAINST INJURIES, ETC + MED BALL CIRCUITS, ETC PERHAPS YOU
ALREADY HAVE THESE IN PLAN, I DON'T KNOW

ALSO, DO YOU MEAN BLOCK STARTS BY "BS"? BEFORE GOING THERE, I WOULD
STRONGLY SUGGEST YOU PRACTISE THE EXPLOSIVE MED BALL THROWS ON A MAT!
THEY'LL HELP YOU A LOT IN WORKING IN ALL THE RIGHT ANLGES IN A REALLY
EXPLOSIVE MANNER GETTING READY FOR SOME BLOCK WORK LATER ON. STARTING
BLOCKS FROM WEEK 7 OF YOUR TRAINING MAY CAUSE YOU PROBLEMS DOWN THE ROAD
IN TERMS OF EITHER INJURY (REPEATETIVE MOTION), OR MISTAKES THAT WILL BE
DIFFICULT TO CORRECT LATER ON
Hill Explosive med Hill 10xmed acc 1 Hill Explosive med
10x10 ball: 10x10 10x10 ball:
10x20 10xoverhead 10x20 10xmed acc 2 10x20 10xoverhead
10x30 backwards 10x30 10x30 backwards
Short rec 10xsquat Short rec Short rec 10xsquat
10xsingle hop TEMPOS 10xsingle hop
Weights(graph1) 10xdoule Weights: Weights: 10xdoule
1. Bench 10xtriple 1. incline press Weights: 1. Bench 10xtriple
1. power
1. Lat front TEMPOS 1. Lat back cleans 1. Lat front TEMPOS
2. military press (big circuit?) 2. Seated rows 2. squat 2. military
3. Seated rows press Weights:
Weights: 1. push press 3. Seated rows 1. power
1. power 2. good cleans
cleans mornings 2. deadlifts
2. deadlifts 3. squat
3. squat
1. romanian
1. romanian deads
deads

Hill Explosive med Hill 10xmed acc 1 Hill Explosive med

3x(6x40m) ball: 3x(6x40m) 3x(6x40m) ball:
Rec 2.5/5min 10xoverhead Rec 2.5/5min 10xmed acc 2 Rec 2.5/5min 10xoverhead
backwards backwards
Weights: 10xsquat Weights: TEMPOS 10xsquat
1. Bench 10xsingle hop 1. incline press Weights: 10xsingle hop
10xdoule Weights: 1. Bench 10xdoule
1. Lat front 10xtriple 1. Lat back 1. power 10xtriple
2. military press 2. Seated rows cleans 1. Lat front
3. Seated rows TEMPOS 2. squat 2. military TEMPOS
press
1. push press 3. Seated rows Weights:
Weights: 2. good 1. power
1. power mornings cleans
cleans 2. deadlifts
2. deadlifts 3. squat
3. squat
1. romanian
1. romanian deads
deads

Hill 10xmed acc 1 Hill Explosive med Hill Explosive med

4x(5x40m) 4x(5x40m) ball: 4x(5x40m) ball:
Rec 3.5/7min 10xmed acc 2 Rec 3.5/7min 10xoverhead Rec 3.5/7min 10xoverhead
backwards backwards
Weights: TEMPOS Weights: 10xsquat 10xsquat
graph 2 1. power 10xsingle hop Weights: 10xsingle hop
1. power cleans cleans 10xdoule 1. power 10xdoule
2. deadlifts Weights: 2. squat 10xtriple 2 cleans 10xtriple
3. squat 1. Bench 2. deadlifts
1. push press TEMPOS 3. squat TEMPOS
1. romanian 1. Lat front 2. good
deads 2. military mornings Weights: 1. romanian
press 1. incline press deads Weights:
3. Seated rows 1. Bench
1. Lat back
2. Seated rows 1. Lat front
2. military
press
3. Seated rows
Hill 10xmed acc 1 Hill Explosive med Hill Explosive med
4x(4x40m) 4x(4x40m) ball: 4x(4x40m) ball:
Rec 4.5/10min 10xmed acc 2 Rec 4.5/10min 10xoverhead Rec 4.5/10min 10xoverhead
 backwards backwards
TEMPOS Weights: 10xsquat 10xsquat
1. power 10xsingle hop Weights: 10xsingle hop
Weights: cleans 10xdoule 1. power 10xdoule
graph 2 Weights: 2. squat 10xtriple cleans 10xtriple 2
1. power cleans 1. Bench 2. deadlifts
2. deadlifts 1. push press TEMPOS 3. squat TEMPOS
3. squat 1. Lat front 2. good
2. military mornings Weights: 1. romanian Weights:
1. romanian press 1. incline press deads 1. Bench
deads 3. Seated rows
1. Lat back 1. Lat front
2. Seated rows 2. military
press
3. Seated rows

Hill 8xmed acc 1 Speed work Explosive med Hill 8xmed acc 1
4x(4x40m) ball: 4x(4x40m)
Rec 4.5/10min 8xmed acc 2 6xoverhead Rec 4.5/10min 8xmed acc 2
backwards
Weights: TEMPOS 6xsquat 1. power TEMPOS
graph 3 1. power 6xsingle hop cleans
combined cleans 6xdoule 2. bench
1. power cleans 2. incline 6xtriple 3. squat
2. bench 3. deads
3. squat TEMPOS 1. lat front
1. push press 2. Romanian
1. lat front 2. lat back deads
2. Romanian 3. seated row 3..military
deads 4. seated row
3..military
4. seated row
Speed work 8xmed acc 1 Hill Explosive med Speed work 8xmed acc 1
(graph 2 week 4x(4x40m) ball: 4x20m push
6) 8xmed acc 2 Rec 4.5/10min 6xoverhead 2x20 high 8xmed acc 2
4x10 push up backwards 4x 20f-20e-20f
4x20m push TEMPOS 1. power 6xsquat 1x50m(acc to TEMPOS
4x20 high cleans 6xsingle hop 20m)
2x4x 20e-20f-20 2. incline 6xdoule
3. deads 6xtriple

1. push press TEMPOS

2. lat back
3. seated row
Weights: 1. power
graph 3 cleans
combined 2. bench
1. power cleans 3. squat
2. bench
3. squat 1. lat front
2. Romanian
1. lat front deads
2. Romanian 3..military
deads 4. seated row
3..military
4. seated row

Speed work TEMPOS Speed work TEMPOS Speed work Hill

Speed graph 4x30 high 2x30 high
week 7 2x(4x60m / 4x20 (finish 8x60m full
4x20 push up 30m BS) drills) from recovery
4x30 high 20m to build
4x20 e-f-e up
4x20 f-e-f
4x20 (finish
drills) from
30m to build
up

4x20 (finish
drills) from
40m to build
up

SPP initial tempo Speed tempos Speed Hill

4-5x80m full
weeks.: weights weights rec
Speed

weights

SPP initial weeks.

2) What about explosive med ball work in the SPP?

PUT THEM ON HIGH INTENSITY DAYS. YOU COULD REDUCE THEIR FREQUENCY PER WEEK
(E.G., NOT ON SPEED ENDURANCE DAYS). SEE MY COMMENT ABOVE ABOUT THOSE
EXERCISES BEING DONE ON A MAT!

3)Isnt there a tramondous CNS stess, because of hill+weights and then explosive med ball work the next day?
ALTHOUGH YOU ARE STILL IN GPP AND ALL DRILLS ARE SUB-MAX AND PROBABLY YOU
ARE NOT IN A POSITION TO PUSH YOURSELF AS MUCH AS LATER ON, THERE IS A
POSSIBILITY OF WHAT YOU DESCRIBE BEING TOO MUCH. AS SOON AS YOU REALISE THIS,
SWITCH ALL TO HIGH INTENISTY DAYS ADJUSTING VOLUMES AS NECESSARY.

4) the med ball acc 1+2: Is these the general med ball work?
NO! THESE ARE THE DRILLS WITH A SHORT ACCELERATION OF 5-10 m AFTER THROWING
THE BALL WORKING FROM DEEP(ER) ANGLES. IF DONE PROPERLY, THESE CAN BE QUITE
TAXING! REDUCE NUMBERS IF NECESSARY

5) Tempos and explosive med ball work and lower weights on one day? In which order?
SEE MY COMMENTS ABOVE. YOU COULD USE TEMPO AS A GOOD WARM UP AND MOVE TO
WEIGHTS, BUT AS TEMPO WORK INCREASES AND BECOMES A PROPER CONDITIONING
WORKOUT, I WOULD PUT THEN THE WEIGHTS FIRST, THE MED BALL SECOND AND THE
TEMPO, STRETCHING, ETC AT THE END.

6) when do I use the big tempo circuit and when do I use other programs?
THIS IS MAINLY UP TO YOU! PERHAPS YOU COULD DO 1 BIG + 2 SMALL AND THEN MOVE
TO 2 BIG + 1 SMALL. KEEP IN MIND THAT THE PEAK OF YOUR TEMPO IN TERMS OF
DISTANCE/VOLUME SHOULD COME BEFORE THE GOOD TRACK SESSIONS START (I.E., BY
WEEK 4 OR 5)

7) Isnt there a tremendous CNS-stess, because of hill+weights and then explosive med ball work the next day?
( if its correct to do explosive med ball on tempo days?!)
SEE OTHER COMMENTS ABOVE. NOT SURE IF YOU ARE ASKING SOMETHING NEW HERE

8) Whats the difference between primary and secondary lifts?

PRIMARY ARE THOSE YOU COULD/SHOULD MONITOR CLOSELY, AS THEY ARE MORE
IMPORTANT IN TERMS OF THEIR INFLUENCE TO A PROGRAMME (E.G. OLYMPIC LIFTS,
DEADLIFT, SQUAT, BENCH PRESS); THE REST ARE JUST SUPPORTING MEANS DEPENDING
ON THE INDIVIDUAL AND HIS/HER NEEDS

9) Tempos(Big circiut) bei 11:15min

75%:
1+1+1
1+2+1+1
1+1+2+2
1+2+1+1
1+1+1
After set: how much recovery?
DEPENDING ON WHAT YOU (WANT TO) DO BETWEEN, 5-6 min SHOULD BE ENOUGH; IF YOU
START INTRODUCINT SHORT MED BALL CIRCUITS ETC BETWEEN, YOU'LL OBVIOUSLY
NEED MORE TIME YOU CAN BE FLEXIBLE ON THIS
+ = 50m walk recovery
Total 20-25 min fr big circuit

10) How do I incorporate plyos?

FIRST YOU HAVE TO DECIDE IF YOU WANT TO INCORPORATE PLYOS. YOU CAN USE THEM
JUST BEFORE A SESSION (AS A STIMULUS WITH VERY FEW REPS), OR STRAIGHT AFTER.
BUT AS OVERALL INTENSITY INCREASES YOU HAVE TO BE MORE CAREFUL AND SEE IF
THEY REALLY HELP YOU AND THEY WORTH THE EFFORT CONSIDERING YOU MAY HAVE
TO COMPROMISE ELSEWHERE. PLYOS NUMBERS CAN INCREASE SLIGHTLY ON EASY
WEIGHTS WEEKS AND DURING THE MAINTENANCE WEEKS OF STRENGTH.

My notes:

GPP Essentials
Balance between general requirements and special ability in terms of sprinting
As soon as possible get to specific training elements
3-10 Wochen(higher developed athletes use shorter GPP)
Triple periodization: Fr jede Periode(MAZ) ein GPP, der zum Ende krzer wird(evtl.
nur noch eine Woche beim 3.MAZ)

AUFWRMEN
Warm up 1
Vor Tempo-Sessions usw.
Dehnung muss nicht erzwungen werden andere bungen und spter kann die bung
wieder aufgegriffen werden.
Dehnung krzer und fter.
Nach dem Training kann Dehnung auf unnormale Intensitt gesteigert und gehalten werden.

Warm up 2
Vor Speed-Work nachfolgend nach Warm-up 1
Ansteigende Beschleunigung

Zeitlich:
Warm up 1 : 35-40min
8-10minutes jogging
3-5 mintutes hip- and arm-circles
2-3 min easy stretching
2-4 min sides skips
3-5 minutes general stretches
2min small number of sit-ups and push-ups
10min Drills
10min PNF-stretching
Later on: ballistic stretching

Rotational stretching important for sprints

Drills: First do it right, then speed it up

Med Ball throws (bei 10 min des Vids)

General med ball throws
Knnen mit in warm-up eingebaut werden oder eigenes workout darstellen
Quite easy, jogging in between
i.e. 10x100m mit Wrfen
low intensity

Tempos(Big circiut) bei 11:15min

75%:
1+1+1
1+2+1+1
1+1+2+2
1+2+1+1
1+1+1
Nach Serie: 100-200m walk recovery
+ = 50m walk recovery
Total 20-25 min fr big circuit

Pace so whlen, dass man mit dem Tempo aufhrt, mit dem man angefangen hat.

Sit-up circiut(bei 12:50min)

High speed sit up exercises
30 on /30off i.e.
Mindestens 3xpro Woche (theoretsch tglich)
High developed athletes: 500 reps on speed day, 1000reps on low-int-days

1. Beine lang am Boden und schnell hochkommen

2. V- bung bzw. W-bung(Arme sttzen)
3. schrge Muskeln: li Bein bergeschlagen, li Arm auf Bacuh, re Arm hinter Kopf, nach
oben links
4. Beine gestreckt und anheben, Bauch konz. , mit Hnden hinter Krper sttzen
5. Beine gegenstzlich anziehen und schrg hoch, hnlich wie 2
6. flach liegen ein bein gestreckt hoch und Oberkrper hoch

Med-ball with partner 15:15

Higher int then general med balls or abdominal circuit
1000-1500 wrfe in 45min
Reps nr.: 20-50

1. chest pass
2. side pass
3. seated rollback throws
 4. seated chest press (Beine und OK oben)
5. 4 mit variationen, ball von li,re
6. straight leg touches(trainer hlt beine oben fest)
7. ND liegend( beine+ellbogen oben)
8. Beine flach+lang am boden ball zur seite mit gestreckten armen und dann rotierend
zu fen
9. beine gespreizt und mit ball nach li+re

Med ball against wall -20min

1, 2, 3, berkopf (einwurf),

Hurdle walk over drills 21min

Explosive Med ball throws 23:30

Very high intensity
Usually done in sets of ten reps
Thrown as far as possible

Complete extension
1. overhead backwards
2. squat throw
3. single hop throw
4. double hop throws
5. triple hop throws

Graph 1:
3. bis 9. Tag
Di+Sa explosive med ball throws
Do general med ball throws+med with partner
Frage: Med Ball 1 und Med Ball 2

Graph 2:
10.-16. Tag
Di+Sa general med ball
Do explosive med ball.
intensitt/Fukontakte reduziert. HI wird an anderer Stelle gebraucht.

Graph 3:
17-22. Tag
Wie graph 2, nur mit reduzierten Whl. Zahlen

Hill work 27min

BS: deep angles and full extension
When you cant change the angle of the athlete, you change the angle of the surface.

GRAPH with blue and black with athlete

Wochen 1-4: adaptation
Wochen 5-7: Transition into flat speed work
Saturday hill work will continue in the initial weeks of SPP and change from acc to speed to
speed end

To account for the fact that hill follows speed day(Fri speed, sat hill), the hill work will
lengthens for 80m over a distance of several weeks

weights 28:40min
h.I.-TE: 48h recovery
Hill work Mo, Mi, Fr mit niederigem CNS-stress kann eine spilt-routine im
weighliftung erlauben.

Graph unter hill-graph:

Tage 1-9: Upper body weight on Mo, Mi, Fr zusammen mit hill work
Lower body on Di,Do,Sa zusammen mit Tempo sessions
Tage 10-14: Intensitt steigt an: Upper Body nun an Tempo-Tagen und Beine an Hill-days(Hi)
Tage 15-21: Intensitt steigt erneut. Track work wird eingefhrt/vermehrt durchgefhrt
weights combined after speed work on Mo,Wed,Fri

Bei allen Graphen: Unterschiede Primary und secondary lifts(WHL.Zahlen ?)

Frage: ISC(leg press reverse)?

Weight graph 1: Beine an Tempo-Tagen

Weight graph 2: FEHLT! Nur auf DVD. Beine an h.I.-TE. Split-routine. Schwer zu
erkennen. Wahrscheinlich nur Tage gendert?! 30:11min

Weight graph 3: Standard-program.

Plyos 30:55min
31:13 bungen auf graph
Niedersprnge intensiver und erst am Ende der Season.
Anzahl der Fukontakte muss auf speed work und med ball work abgestimmt sein.

Accerleration work 32:40min

TST erst, wenn alle Kraftwerte dafr stimmen

Spter (nach kurzer 20m Adaptions-phase), move on to 30m + TWLs 20-20-20

Reinfallenlasssen

Top-Speed work 34:00min

Von Beginn an auf der Bahn

2 Wege CNs-stress zu kontrollieren: 1. Tempo der Lufe / 2. Beschleunigungsstrecke

Auf lane-delivery-line laufen
Technikanalysen (BSP: hchste Knieposittion = Knie am weitesten vom Krper entfernt)
~39-40min: hyperkomplex fr Hfte. An hI Tagen
Week 5: Graph fehlt( 44:15min): Mittwoch Speed session(accel). Mo+Fri Hill work

Week 6:Graph 2 speed work. Intensitt angestiegen(durch 2 Speed sessions und mehr TWL)

Week 7: Graph fehlt: 44:54min: 3xspeed work, wie in SPP

Weight-lifting demos:
1. deadlift 45:30
2. deadlift with shrugs(+Fe) 46:15
3. Power cleans(vom Fuboden) 47:00
4. wide snatch grip deadlift with shrugs 47:55
5. Power cleans 48:25
6. hang clean 48:15
7. snatch 49:15
8. hang snatch 49:50
9. Romanian deadlift 50:20
10. back squat
11. front squat
12. squat with snatch grip ber Kopf 52:10
13. military press 52:40
14. jerk 53:00
15. bench press
16. narrow grip bench press
17. Incline press(BD schrg)
18. seated shoulder press
19. Bent over rows 54:45 (Ruderzug im Stehen mit LH)
20. Pull downs wide grig front (Lat)
21. Pull downs wide grip back
22. upright rows 55:55
23. straight leg revers hyper 56:15
24. hypers(Rckenstrecker)
25. hyper complex (mit Hantelstange)