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Charlie Francis - Edmonton 2007

The document outlines a training progression over 12 weeks for an athlete. It includes details on acceleration, strength endurance, special endurance, speed and recovery workouts each week. Total training volumes are also listed.

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arkko55
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2K views

Charlie Francis - Edmonton 2007

The document outlines a training progression over 12 weeks for an athlete. It includes details on acceleration, strength endurance, special endurance, speed and recovery workouts each week. Total training volumes are also listed.

Uploaded by

arkko55
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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CharlieFrancis.

com
Edmonton Series 2007
COPY WRITE 2007 CHARLIEFRANCIS.COM
ALL RIGHTS RESERVED

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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

600

600

Special Endurance
Rep 2 of 2

60, 80

60, 60

Strength
Endurance

1970

2080

2020

Total Volume

Speed

300
4 x 30

60, 80

Saturday - Special Endurance 2

Special Endurance
Rep 1 of 2

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

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 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

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

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

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

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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