Page 1 of 2 1 2 LastLast
Results 1 to 10 of 13

Thread: gpp for masters

  1. #1

    gpp for masters

    would a masters athlete starting the gpp do half the volume of the speed and tempo work or would this be not enough work to create a training effect.Replies from what other masters athletes are doing would be great.

  2. #2
    tips from CF:

    For masters athletes, I would suggest that the starting point for enhancing a training regime is therapy/massage, as older athletes will have more recovery-related issues and these measures can only have beneficial effects. If a masters athlete is starting up after many years off, or for the first time, he/she would need a substantial initial hypertrophy phase (with reasonably moderate progressions), but after that, they would follow the individualized progressions of any other athlete

  3. #3
    No argument with the hypertrophy focus, but far more important would be conditioning and technical functions. A lot of tempo--8X200 @70% and such--maybe building to some 300's or longer at SE I/II intensity. A lot has been said by Charlie about the right side of the curve and how much performance you can gain simply by getting into shape for sprinting. Also drills (A's, B skips), and easy techincal work with blocks (tends to take time to master). You can work on movement mechanics without constant pushing the body into therapy, and all of these things come into play when you get to accel, MaxV, and SE.

  4. #4
    Member John's Avatar
    Join Date
    Nov 2003
    Location
    Kiwiland
    Posts
    4,400
    Quote Originally Posted by grooster
    would a masters athlete starting the gpp do half the volume of the speed and tempo work or would this be not enough work to create a training effect.Replies from what other masters athletes are doing would be great.
    what have you been doing the last couple of years?

    What event?

    How much time do you have available?

  5. #5
    I have done about 3 months of tempo hypertrophy weights and feel ready for the gpp hills.but the volume seems high or would I just do the gpp volume at a lower intensity,or half the volume and up the intensity.
    I am training for 100/200 and have 5/6 days a week to train.I am 43 and have been relatively fit but have not done sprint training for 6 years.

  6. #6
    Quote Originally Posted by grooster
    I have done about 3 months of tempo hypertrophy weights and feel ready for the gpp hills.but the volume seems high or would I just do the gpp volume at a lower intensity,or half the volume and up the intensity.
    I am training for 100/200 and have 5/6 days a week to train.I am 43 and have been relatively fit but have not done sprint training for 6 years.
    Definitely will have to adjust the volume and intensity to suit your needs. Charlie has said many times that it is a template to work from, not a prescription for everybody. That GPP template outlined from the dvd was for elites. Not very many people would be able to handle that type of volume after a couple of weeks.

  7. #7
    Member John's Avatar
    Join Date
    Nov 2003
    Location
    Kiwiland
    Posts
    4,400
    I suggest no more than 2 HI days pw and get PLENTY of rest. Reduce the volume by around 25% .
    I would even start week 1 as
    2 x 5 x 10
    2 x 3 x 20
    1 x 3 x 30

    then

    2 x 5 x 10
    2 x 4 x 20
    1 x 4 x 30

    and slowly build up.

    Go no more than 3 weeks without a deload week, you may even find you need to go 2 + 1. That said don't get hung up on a 7 day cycle you may want to start with
    HI
    Tempo
    Rest
    repeat.

    Be aware of other factors such as work and family.

    Make sure you get plenty of recovery. This doesn't have to be expensive as things such as a foam roller, self massage, epsom salt baths and contrast showers will really help.

    Stick to a good diet.

    Most of all enjoy yourself :-)

  8. #8
    A 12 week template I have put together for my gpp looks like this .please feel free to critique.
    wk 1,2,3 tue/sat
    2x5 x40m hills
    sun/wed
    weights
    3x10 bp,sq.lat pull down
    mon,thurs
    Tempo 1500m

    wk 4 rec
    5x40m hills
    weights 1 day only
    tempo,as above

    wk5,6,7
    hills 2x4x40m longer rec.
    weights 3x8 same exercises
    tempo 1500m

    week 8 rec as above

    week9
    tues speed 3x10 on back
    3x10 push up
    3x20 "
    2 x 20e 20f 20e
    1x50m
    sat hills 2x2x60m
    weights 3x8
    tempo 1500m

    week 10
    tues speed as above
    sat hills 2x2x70m
    tempo 1500m

    week 11
    speed 2x10 pu
    2x20 push up
    2x20 stand
    2x2x20e20f 20e
    1x60
    tempo 1500m

    week 12 rec as above

    is there enough or too much volume.

  9. #9
    As previously stated, recovery is key. Something to consider would be the same total volume spread over 4 days rather than 6 giving you 2 more days of rest.

    Hills/wts
    tempo
    rest
    hills/wts
    tempo
    rest
    rest

  10. #10
    I agree with John, I coach a few over 40's and work on 2 high intensity days with reduced volume, each followed by a tempo day 800-1200m, and if possible another tempo day with higher volume 1500-1800m. We do quite a lot of med ball work and bodyweight circuits on the low intensity days. We include weights as the GPP progresses but not past 75% and only a few exercises per unit. The main thing with any athlete but especially Masters is to stay healthy, and as you get older its harder to recover so less is most definitely more.

Similar Threads

  1. Tyson Gay - the forgotten man?
    By John in forum Discussion Suggestions
    Replies: 4
    Last Post: 03-21-2009, 01:36 PM
  2. Racing for L-S
    By mreoyn09 in forum Inside the SPP
    Replies: 5
    Last Post: 03-21-2009, 02:08 AM
  3. Singapore 2010 launches the Million Deeds Challenge
    By Rupert in forum Olympic Updates
    Replies: 0
    Last Post: 03-20-2009, 04:00 PM
  4. Chinese ring-ins
    By kitkat1 in forum In the News
    Replies: 0
    Last Post: 03-13-2009, 05:47 AM
  5. Football Discussion
    By ESPN3 in forum Discussion Suggestions
    Replies: 2
    Last Post: 02-04-2003, 02:10 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •