Mo Greene's training program

I cut and pasted this from someone named Komy on Charlie Francis' board. I would have just linked it, but you have to join to view posts.


Here it is, for anyone that is interested




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In-season training of mo greene, cuz its very similar to Ato's inseason....not to much recovery wise for strength base training. For Mo's off season, I would split this over 3 days.
Tues and Thurs....Upper Body (no more than a minute rest between sets)

Bench Press....5 X 10, 8, 6, 6, 6
Incline DB Press....3 X 15
Rear Delt DB Flyes....3 X 15
Straight-Arm-Front DB raises....3 X 10
Arm Running motion with DBs....4 X 4 (15 lbs, 10 second burst, 30 sec rest)
Dumbell Curls....3 X 15 (45 lbs, alternating arms)
Lat Pull Downs....3 X 10 (wide grip)
Dumbell Shrugs....3 X 10

Mondays and Fridays....Lower Body

Squats....4 X 10, 8, 6, 3 (each rep is held at the bottom for 5 seconds, then explodes up)
Power Cleans....5 X 3 (start at bottom in deadlift position, snatch BB up top chest, drop the BB back down on floor)
OR, Clean/Front Squats....5 X 5 (start same as power clean, snatch weight to chest, then squat. Dont do squats or cleans when including this exercise)
Single Leg Curls...3 X 10
Single Leg Extentions....3 X 10

Drive Phase Training: Fridays, after weight room and track.

Run stadium steps
Hop Up stadium steps (run down)
Lunge stadium steps (lung 2-3 steps at a time, run down)
Bounding (8 hurdles)
Sandbox bounding
Striding (3 sets of 30 strides)
Wed: no weight room; Track only work.

Heres Mo's Meal schedule Mark

Breakfast-9 am, oatmeal, protein drink with fruit
AFter Weight room-12:30 pm protein drink
After Track-3 pm, protein drink
Dinner-6 pm, chicken breasts, veggies
Desert-Protein drink
before bed-10 pm, protein drink.
*Mo only eats 2 squares a day....ideal for sprinter, plus supplementing with plenty of protein.
some good quotes from John Smith "...sprinters need a lot more muscle than long distance runners...the shorter the dash, the more muscular the runner needs to be..." Smith immediately started Greene in the weight room to add the needed muscle to carry him to the world class level. Maurice came to HSI at 155, and now weighs about 175. "...one of the primary purposes of weight training for sprinters is to train the nerveous system to produce power while still experiencing fatigue... more body strength, power and bodyweight is REQUIRED to propel the body forward and sustain the speed across the finish line..."

Awesome! Thanks!

[url]http://charliefrancis.com/community/showthread.php?t=5378[/url]


that's the link for anyone that wants to know

[QUOTE][i]Originally posted by ozcoltsfan [/i]
[B]Awesome! Thanks! [/B][/QUOTE]


no problem :)

BUMP

I've seen that. Make sure you understand that it is his OFF-SEASON regimen and not is GPP, SPP, or competition phase. This is great for the Summer months I suppose, but you might want to form a different plan for your GPP, SPP, and competition phases. CharlieFrancis.com, the same site that workout was posted, is a great site for information on all of these.

[QUOTE][i]Originally posted by Person [/i]
[B]I've seen that. Make sure you understand that it is his OFF-SEASON regimen and not is GPP, SPP, or competition phase. This is great for the Summer months I suppose, but you might want to form a different plan for your GPP, SPP, and competition phases. CharlieFrancis.com, the same site that workout was posted, is a great site for information on all of these. [/B][/QUOTE]


can you post a sample GPP, SPP, pre-comp and comp plan?

Everything is really dependent on the person as you should make your programs to fit your body and skills. GPP is what you should use to fix any weaknesses you have and improve general strength. Here is a program one sprinter used. (GPP portion is not included, but I'll post an example of GPP after this).


Macrocycle 1
GPP: 4 weeks Nov 17 to Dec 13
SPP: 7 weeks Dec 15 to Jan 31
Precomp phase: 4 weeks Feb 2 to Feb 27
Competitive phase : 7 weeks Feb 28 to Apr 18

SPP
General details :
Tempo will increase from 1700 to 2300m. per day by end of SPP
Speed will start at 1000 and increase to 1400 per week by end of SPP
Week : Weights work : Track work
Week 1 : Accumulate : 1000 (Dec 15
Week 2 : Max strength : 1100 to
Week 3 : Max strength : 1200 Jan 3)
Week 4 : Unloading : 1400 (Jan 5 to Jan 10)
Week 5 : Max strength : 1400 (Jan 12
Week 6 : Max strength : 1400 to
Week 7 : Max strength : 1400 Jan 31)

General speed work/CNS intensive day outline:
Day 1 : split runs (200 and 100) x 2 week 1 then move to x 3 week 3, x4 week 4, then move on to SE2 3x300 or 300, 250, 200, 150
Day 2 : flying 20's, ins and outs last 3 weeks
Day 3 : 4x30 (varying starts), 4x60 (varying starts), 30's will be increased in volume to x8 and replaced with weighted sled for the last 4 weeks
I still need to adjust the volumes here to meet the laid out framework.

Weights :
The base 3RM’s I’ll work off/assume are the following (no need to test because I won’t be doing a real 3RM this macrocycle for safety – don’t want to reinjure myself):
For deep squat I’ll be assuming a 3RM of 120kg, although I know after a couple of weeks I’ll be ready for 150-160 (my previous max), I’ll go seeing as I go along, if I feel strong and confident enough I’ll lift the 3RM value.
For front squat 3RM 105kg
Hang clean 3RM 60kg
So at these percentages I’ll do deep squat/f. squat/h. clean :
Week 1: 80% 95/85/47.5
Week 2: 85% 100/90/50
Week 3: 90% 107.5/95/52.5
Week 4: 90% (drop volume by 25%) 107.5/95/52.5
Week 5: 95% 115/100/55
Week 6: 100% 120/105/60
Week 7: 105% 125/110/65
Reps framework:
Week 1 : 5x5
Week 2 : 6x3
Week 2 : 4,3,2,2,2
Week 4 : 3x3

Precomp
Tempo stays at 2300 per day
Speed increases to 1700 on maintenance period
Week 1 : Unloading : 1600 (Feb 2 to Feb 7)
Week 2 : Maintenance : 1700 (Feb 9
Week 3 : Maintenance : 1700 to
Week 4 : Maintenance : 1700 Feb 27)

General speed work/CNS intensive day outline:
Day 1 : SE1 4x150 or 200, 180, 150, 120
Day 2 : Max speed/accel 4x30 blocks, 3x30 flying, 2x60m. or 3x60m.
Day 3 : SE2 3x200

Weights : Maintenance

Comp phase
General speed work/CNS intensive day outline:
Week 1 : Maintenance/race : 1600 (Feb 28
Week 2 : Maintenance/race : 1500 to
Week 3 : Maintenance/race : 1400
Week 4 : Maintenance/race : 1300
Week 5 : Maintenance/race : 1200
Week 6 : Maintenance/race : 1100
Week 7 : Maintenance/race : 900 April 18)
Only 900 meters in week 7 because I'll have 3 major meets in 7 days and those will account as all my speed work (300m. per meet from a 100 and 200).

Peaks for macrocycle 1 : International tourneys April 10-11 (Mar del Plata, 1st stage South American GP), 14 (Rosario 2nd stage S. A. GP) and 18 (Montevideo 3rd stage S. A. GP).
P






GPP: Day 1 - Speed/plyos/weights
Speed:
3 x 30 meter lying start sprints
2 flying 10's (with 40 meter runup)
2 x 60 meter lying start sprints
Plyos:
3 sets of squat jumps OR 3 sets of tuck jumps
Weights:
3 sets backsquat
3 sets flat bench
3 sets bent over rows
2 sets dips

Day 2 - Tempo/Core
12 x 100 broken in 3x4 (30 seconds between reps and 90 seconds between sets) Situps between sets.

Day 3 - Triples Circuit - 3 supersets. Each superset comprises 3 sets with 3 exercises in each set repeated 3 times.
Total of 27 sets in about 13 minutes)
triple 1: (squat jumps, pushups, situps) x 3 with no rest between exercises.
2 minutes rest
triple 2: (burpees, chinups, running A's) x 3 with no rest between exercises.
2-3 minutes rest
triple 3: ( floppy fish, dips, lunge walks) x 3 with no rest between exercises.

Day 4 - REST DAY
As for Day 5 I am not sure if I should call it special endurance or interval training or something else. I basically want to run 4-6 150's or 4x200 with good speed and fairly short rest. (say 6-10 minutes rest and run them at 80-90%?)

Day 5 - Special Endurance/weights (90%)
5x150 OR 4-200 meters with 8 minutes rest between reps
weights:
3 sets snatch grip deadlifts
2 sets reverse leg press/hip extensor
3 sets standing shoulder press
2 sets each arm bicep dumbell curls
Day 6 - Tempo/Core
Day 7 Rest

Person where did you get that

CharlieFrancis.com journals, all based on the CFTS. If you want to make one of your own, you may want to buy the book as everything should be personalized to your needs.

looks like a modified dfht

[QUOTE][i]Originally posted by dude544 [/i]
[B]looks like a modified dfht [/B][/QUOTE]

DFHT?

[QUOTE][i]Originally posted by Person [/i]
[B]DFHT? [/B][/QUOTE]
dual factor hypertrophy training

charlie francis has great sprinting and plyo routines, but ive found the strength training programs there to be sub par

[QUOTE][i]Originally posted by Furious E [/i]
[B]charlie francis has great sprinting and plyo routines, but ive found the strength training programs there to be sub par [/B][/QUOTE]

What is subpar about them? I'm interested to hear your thoughts and why. You have to remember that the strength to bodyweight ratio is pretty much the main thing dealt with there because of the nature of sprinting and track in general. Their strength forum focuses specifically on that, with very little hypertrophy stuff. There are some westside variation advocates, but not many. Most look into Bulgarian and some Soviet methods with more frequency of lifts (full body workouts 3 times a week doing the same thing) and only rotating intensity and volume. Stuff like that.

i see alot of routines almost resembling bodybuilding routines, with higher reps isolation exercises, and machines exercises. i believe sprinters should use a simple routine based on deep squats, olympic lifts, and an upper body push/pull all done with low reps

Person, if I remember correctly, a microcycle is put into a mesocycle which is put into a single yearly macrocycle - and that is put onto par with the events of that athlete.

[QUOTE][i]Originally posted by Danz [/i]
[B]Person, if I remember correctly, a microcycle is put into a mesocycle which is put into a single yearly macrocycle - and that is put onto par with the events of that athlete. [/B][/QUOTE]

A macrocycle doesn't HAVE to be yearly, but it usually is. There are no specific time guidelines, but what you have said is pretty much right. You have to set the goals of the overall time period. Changes will be made throughout the year to the plan, but the end goals are the same. Sometimes, microcycles may have to be ended prematurely due to injury or need for training in other areas.

[QUOTE][i]Originally posted by Furious E [/i]
[B]i see alot of routines almost resembling bodybuilding routines, with higher reps isolation exercises, and machines exercises. i believe sprinters should use a simple routine based on deep squats, olympic lifts, and an upper body push/pull all done with low reps [/B][/QUOTE]

WHAAAAT?! Almost all the routines I see there are simple and based on what you said. I have seen the very rare bodybuilding program coming from a newbie and they are quickly informed by the entire board of their errors.