Thanks!
Nope, Teddy, It’s actually the GPP Hypertrophy template, basically.
I am playing a field sport again this fall (recreationally, mind you) but I haven’t run at all in over a year, so I want to make sure that I don’t do something preventable and stupid like a hamstring pull. And of course if you’re going to run then the only real prep is to do some running.
I pole vaulted in high school, so I got in to Charlie Francis’ training methodologies in a big way back then. If you go and look at what they did w/r/t to conditioning, i.e. Tempo Runs, that’s the basic idea I’m going after, essentially low intensity interval training, low intensity relative to a competition sprint. The basic volume prescription is 1000m tempo/ session x 3 sessions/week for a 60m sprinter, which is basically what a field sport athlete is. I’m starting at 600m a session or so, gradually adding volume to around 1000m a session.
Additionally, if you go and download the GPP essentials over there, you’ll see the lifting recommendation is essentially a poorly thought out hypertrophy phase (6-10 reps x 3 sets x 4-6 exercises/session). Tempo and Hypertrophy compliment each other because neither tempo running nor hypertrophy focused lifting has that great of a systemic demand.
The multi-jumps are an idea from Boo Schexnayder and Dan Pfaff; these are low intensity jumps standing in one place or over a short area. They help to condition the body to produce and absorb force without beating you up too badly. The last time I did more intensive jumping or sprinting I was somewhere around 30-45 pounds lighter (15-20kg), so there’s too mush risk diving right into things like: Accels/Max Velocity sprints/Jumps over flat land or Depth Jumps. If I were already jacked AF and acclimated to running and jumping, then the means I’d use would be those more intensive ones. If I am progressing well, I may work in things like hill sprints and jumps up a small hill to begin to get that more intensive work. Explosive Medicine ball throws and short starts from weird positions (like push-up position start, kneeling starts, or rollover starts) are also good GPP into more specific sprinting work. If I don’t get to these, I’m not going to worry because it’s recreation after all.
So to put it all together: July and August (as much as I can, given the cross country move we’re going through) is a block where the training goal is to acclimate myself to running distances between 5-80m with intermittent rest, because I will be playing a field sport in September and October. The complimentary goal is to lose a few pounds and build some additional muscle. Last, If I get a chance to re-introduce the low end of the high intensity work, great. In one sense I want to cram as much training into the available time too, because the improvement in work capacity will facilitate better play (and because it will set up a better return to powerlifting after that season ends).
During the season I’ll run the bridge 1.0.
After the season ends (end of october), I’ll sign up for a meet this winter, do general training until I’m 12 weeks out, and then run the 12 week strength program (3 day).
