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I emailed Adam on this and basically it's full speed sprints on Monday with a walk back rest and 75% sprints on Fridays. I have the relevant portion of the email below followed by the full email if you want to see that. In the template it says to walk back for a recovery. The question I was asking was on week 1 which only had 80 meter sprints x 8, but they are increased to 100 meters in week 2 and on.
Excerpt:
3) In the "Intermediate explosive" program you have listed 8x80 uphill sprints before a workout essentially based on squatting and stiff leg deadlifts. I see no % max listed on the uphill sprints so does that mean you should sprint at full speed? Wouldn't sprinting 80 meters uphill 8 times at full speed wear you out before squatting?
Anything under 100m will be at 100%, with near full recovery between sprints. Proper recovery, and your squat should be fine.
Full email:
I just bought a copy of vertfreak. I have a few questions...
1) In choosing between the "strength based" and "explosive based" workouts the primary test seems to be subtracting a running jump from a standing vertical jump. I have really bad form on my jump and always have and my running jump has consistently been 2" higher than my standing jump. For example, when my standing vertical was 20" my running vertical was 22." Now my standing vertical is 30" and my running vertical is 32". I am trying to work on my form but I don't know if I can do it without a coach physically present...My question is, should I always just select the "explosive based" workout based on the test provided?
Go on the test provided.. If you feel that form is really the deciding factor in WHY your numbers are what they are, then go with Strength.
2) In the program I don't see any practice jumping (just doing regular approach jumps) scheduled into the workouts, at least not in "intermediate explosive". Everything I have ever read says that you should practice jumping. I am wondering how often you think you should practice jumping built in the confines of your workout and if you could give a set s and rep ranges.
Practice jumps come into play during phase 3, as there is no use "practicing approaches" when you are out of shape/not in the shape we want you at... You can also do practice jumps after phase 3 for a couple weeks to concentrate on form before getting into another cycle.
3) In the "Intermediate explosive" program you have listed 8x80 uphill sprints before a workout essentially based on squatting and stiff leg deadlifts. I see no % max listed on the uphill sprints so does that mean you should sprint at full speed? Wouldn't sprinting 80 meters uphill 8 times at full speed wear you out before squatting?
Anything under 100m will be at 100%, with near full recovery between sprints. Proper recovery, and your squat should be fine.
4) I see no discussion of post-activation potentiation in the vertfreak program. I was wondering if you recommend doing altitude drops or depth jumps in between sets of squats...
Phase II and Phase III should have drops and jumps for you, but these will take place in the workout portion prior to weights, I personally don't recommend DJs between squatting unless you are on a VERY light explosive phasing.
5) Are there only 6 workouts? Basically I see i. Beginner strength based ii. Beginner explosive based iii. intermediate strength based iv. intermediate explosive based v. advanced strength based vi. advanced explosive based.
For weight training that is correct, but there are three combo's available (BW/Medball/Weights) and also the program obviously will base itself on your strength numbers. I think you will be pleased with the periodized training system.
