Planning SPP2 and 3

[UKcheetah]

If you're using int. limits that would mean you're exposing yourself even less to top speed work which should be your no. 1 priority.
A normal SPP2 with top speed in place at the start would be just lengthening the distance week by week from 60 to 120/150 while keeping the speed more or less the same.
It would require an improbable lengthy SPP2 to go through the cycle 1) 60s with int. limits 2) 60s without intensity limits 3) continue like normal SPP2 to 120/150.

Another way of looking at it is that you have been doing lots of 30s and 60s with int. limits already in SPP1 and during the indoor season, so giving the body the same stimulus is probably not going to yield anything different.

So I probably wouldn't employ int. limits. Speed change drills might very well work though.

Well the intensity limits are included to avoid a speed plateau? So to develop top speed fully, would you not need to employ intensity limits at first to avoid any plateau?

As it stands, I'm out to 30m+ with 10 weeks SPP remaining. I'll be out near top speed in two weeks (40m+).

I'll post a rough speed plan taking into consideration your comments.

Thanks.

[ESTI]

UK,

Take the vancouver s-l and map out the weekly intensity limits over the 12 weeks shown.

week 1 20,30,20
week 2 30,40,30
week 3 30,40,30
week 4 30,40,30
week 5 40,50,40
week 6 40,60,40
week 7 50,60,50
week 8 50,40,50
week 9 50,50,50
week 10 60,60,60
week 11 60,60,60
week 12 50,50,50

If you have been following this intensity progression, you spend really weeks 10-11 at 60m.


If your plan gets you to 60m with sooner, there may be planning and progression issues to look into.

[UKcheetah]

UK,

Take the vancouver s-l and map out the weekly intensity limits over the 12 weeks shown.

week 1 20,30,20
week 2 30,40,30
week 3 30,40,30
week 4 30,40,30
week 5 40,50,40
week 6 40,60,40
week 7 50,60,50
week 8 50,40,50
week 9 50,50,50
week 10 60,60,60
week 11 60,60,60
week 12 50,50,50

If you have been following this intensity progression, you spend really weeks 10-11 at 60m.


If your plan gets you to 60m with sooner, there may be planning and progression issues to look into.

Im a 10.7 second sprinter, not 9.7, so I will infact be hitting my top speed by week 5 (50m+), this should leave me enough time to progress out to 120m in the remaining 7 weeks of SPP2.

[UKcheetah]

So I probably wouldn't employ int. limits. Speed change drills might very well work though.

Without int. limits, how did Charlie control intensity during SPP2/3? I'm talking about intensification during the 3-1-3, this would surely be difficult without int. limits?

[UKcheetah]

Referring to the Edmonton download and specifically the annual plan, the 'Training Goal' of SPPII is the 'top speed maximised', with 30-120 as the 'speed emphasis'.

This indicates that top speed isn't fully in place by the end of SPP1, and is emphasised at least at the start of SPPII.