Charlie Francis - Edmonton 2007
February 17, 2017 | Author: arkko55 | Category: N/A
Short Description
Charlie Francis - Edmonton 2007 Sprint Training, Strength & Conditioning...
Description
CharlieFrancis.com Edmonton Series 2007 COPY WRITE 2007 CHARLIEFRANCIS.COM ALL RIGHTS RESERVED
Be sure to check us out online http://www.charliefrancis.com/community/ More Videos http://www.charliefrancis.com/store/
Training Progression - Long to Short Special Endurance Rep 2 of 2
3 x 30
Strength Endurance
4 x 20
4 x 20
600
600
Special Endurance Rep 1 of 2
15
12
R
600
600
Special Endurance Rep 2 of 2
60, 80
60, 60
Strength Endurance
1970
2080
2020
Total Volume
Speed
R
300 4 x 30
60, 80
Saturday - Special Endurance 2
Special Endurance Rep 1 of 2
7
300
500
Tuesday - Special Endurance 1
300 10
20
Acceleration
4 x 20 2 x 30
300
600
Acceleration
1 4 x 20 4 x 30 4 x 10 4 x 20
Week
2 3 x 30
2060
250
80, 80
12
500
300
25
4 x 20 4 x 30
500
3
4 x 20 4 x 10 blocks 2 x 30 blocks
4 x 30
2100
250
80, 100
15
500
250
30
4 x 10, 4 x 30 4 x 30 blocks 60
500
4
4 x 10 4 x 20 blocks 3 x 30 blocks
5 x 30
1880
250
80, 80
20
450
250
30
4 x 30 4 x 30 blocks 50, 60
500
5
4 x 30 2 x 30 blocks
4 x 30
1960
200
80, 110
1940
20
450
80, 120
250
35
400
4 x 30 2 x 30 blocks
450
40
1530
6
4 x 30 blocks 20, 30, 40
450
120
4 x 30 4 x 30 blocks
4 x 30 4 x 30 blocks 40, 50
350
5 x 30
6 x 30
40
200 200
350
25
30
5 x 30
250 200
150
4 x 30 4 x 30 blocks 40, 50, 60 4 x 30 4 x 30 blocks 40, 50, 60
30
PRE-COMPETITION
150
35 120
35 150
4 x 30
5 x 30
4 x 30, 4 x 30 blocks, 2 x (40, 60, 80)
4 x 30, 4 x 30 blocks, 40, 60, 80
4 x 30 4 x 30 blocks
4 x 30 4 x 30 blocks
4 x 30 4 x 30 blocks
320
350
350
100
120
120
1330
1460
1550
Saturday SE 2
150
4 x 30, 4 x 30 blocks, 60, 80
Thursday Speed
200
7 8 4 x 30 4 x 30 blocks
4 x 30 4 x 30
9
10 4 x 30 4 x 30 blocks
3 x 30
COMPETITION
150
Tuesday SE 1
11
4 x 30 4 x 30 blocks
blocks
12
* Note: All runs are performed from a standing start, unless indicated otherwise (i.e. Blocks) Copyright 2004, CharlieFrancis.com
Wk 1
2
3
4
5
6
7
8
9
10
11
12
Acceleration 2x30 3.5 rep.
4x30 4x30 blocks 4 rep./7 set 3x30 4x30 blocks 4 rep./7 set 4x30 4x30 blocks 4 rep./7 set 2x30 4x40 blocks 5 rep./8 set
3x30 4x40 blocks 6 rep./8 set
3x30 4x40 blocks 6 rep./8 set
2x30 4x40 blocks 5 rep./8 set 2x30 4x40 blocks 6 rep./9 set 4x30 4x30 blocks 6 rep./10 set 2x30 4x30 blocks 7 rep./12 set 2x30 4x30 blocks 7 rep./12 set
3x60
4x60
30+m
30+m
20+m
Intensity Limit
5x30
4x30
Strength End.
6x30
6x30
40+m
5x30
5x30
40+m
6x30
50+m
50+m
6x30
4x30
6x30
60+m
60+m
50+m
4x30 blocks 7 rep./12 set
4x30
4x30 blocks 7 rep./12 set
4x30
4x30 blocks 7 rep./12 set
4x30
4x30 blocks 7 rep./10 set
4x30
4x30 blocks 7 rep./10 set
3x30
6 rep./10 set
2x30 4x30 blocks
6 rep./10 set
4x30 4x30 blocks
6 rep./10 set
2x30 4x30 blocks
4x30 blocks 6 rep./9 set
4x30
4x30 blocks 6 rep./9 set
2x30
4x30 blocks 6 rep./8 set
4x30
4x30 blocks 5 rep./8 set
4x30
Acceleration
50+m
60+m
60+m
50+m
40+m
40+m
40+m
30+m
Intens. Limit
1420
1600
1640
1880
2160
2160
2160
2160
2160
Total Volume
8 rep. /12 set
9 rep. /12 set
3x(20 E/20 F/ 20 E)
9.5 rep. /12 set
2x[3x(20 E/20 F/ 20 E)]
10 rep. /12 set
3x(20 E/20 F/ 20 E)
2x[4x(20 Finish Drill)] 12 rep. /15 set
from 30m build up
4x(20 Finish Drill) from 40m build up 15 rep. /15 set
4x(20 Finish Drill) 15 rep. /15 set
from 40m build up
15 rep.
3x60
15 rep.
3x60
15 rep.
4x60
10 rep. /12 set
Monday + Friday 3x60
Speed
3x(20 F/20 E/ 20 F)
50+m
1320
Recovery Complete
2x60
60+m
1260
3x60
4X60
2x60
2x[3x(20 E/20 F/ 20 E)]
3x60
60+m
1200
3x60
rep.and set breakds in minutes / in the intensity limit columns m=maintain
15 rep.
3x60
50+m
Speed
Wednesday
Phase I speed Progression - Short to Long
3x60
30+m
5x30
5x30
3x60
40+m
3x60
3x60
4x60
Recovery
Monday + Friday Incomplete
Special Endurance
4x60
3x60
2.5 rep. /7 set
4x60
3x60 3.5 rep. /8 set
3x60
3.5 rep. /8 set
3x60
3x60
15 rep.
3x60
15 rep.
4x60
12.5 rep.
4x60
10 rep.
4x60
5 rep. /12 set
Wednesday
8.5 rep.
4x60
6 rep. /10 set
5 rep. /10 set
3.5 rep. /8 set
3x60
4x60
3x60
3x60
Copyright 2004, CharlieFrancis.com
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