See CFTS, the Vancouver04 download, as well as some of the new stuff from Charlie just recently released.
What you try to do is develop your acceleration power and speed to 60, then develop speed endurance of that speed by work in the 80-120 range with limited recovery at ~95% effort as well as some special endurance 1 work in the 15-30 second range at ~90% with longer recovery (15-20 minutes). All of this, when combined with the speed in the 5-8 second range allows you to maintain your speed for a longer period. Weights and extended drive phase (keeping your head down for as long as you can accelerate without getting slower) also helps by helping you to save energy that you can use later in the race.
If your access to track facilities is limited in the winter you do the longer work as split runs (longer runs cut into shorter segments with short rest betweeen the segments).
He does struggle with the lactic work as you can see on the special endurance done, as we are still building up his work capacity. But you can also the the effect of the lactic work on the 100m session(s) AFTER such work. We only have about 2 months of total prep time so a more standard GPP/SPP/taper schedule is not possible–that comes next year AFTER he makes the team. But given where he is now in performance I see no reason not to use (a slightly cut down version of) Charlie’s peaking workout.
lkh-
I don’t understand exactly whats going on with those workout numbers. How does your guy run a 11.12 100m if he was only running 16.6-7 for 120m a week before? Also the times seem quite sporadic- is there a reason for this or is it due to (purposefully) different intensities or rest times?
Thanks
T - SLOW are you black? If not you would at least could have posted like - bring it on white boy, it’s yours turn already. Well if you’re black there is a question? Sticking out the tongue when running or talking to the mike make black guys run faster?
Get ready folks, the most viewed th th th th th th read. English is not that easy you know.
I’m looking forward to it
Either you post a video or compete
Everyone can say I handtime that or this but yu got 2 options
“I was famous overnight. I went from nowhere to being really big.” Soem white guy not black as Usain Bolt
You said ur boy runs 3.5 30. Either you post a video of it or it didn’t happen ok>? Who cares if he competes since he’s slow compared to Bolt? Tell him this
“War and peace” Leo Tolstoy
Last time I reply here…he competes 10"45 pb, 10"41 slight wind this year ( yes, some people actually race…)…check fidal ( italian fed ) website,peace and adieu…
Why do you sound like a girl i.e stating that u reply for the last time here? This thread or forum in general?
When Safa ran 9 74 there were a couple of “macaronics” racing him side by side so what>? They better stood home drinking beer. I know you will say they were to run to gain confidence or experience as they were pushed and it’s a big priviledge to run against the best in the world. I think you better stay out of any competition unless you seem like u def can run 9.99. How to make sure you can run 9.99 while not competing? You will have to be 5 meters ahead at 60 racing the best int he country no??? You will have to have people offering you big bucks just to only step up and compete at this particular meet or something no my overseas friend?
Hi. What do you mean? I don’t understand guys who compete million times through the years, may be they’re listening to their couches? As for me what counts is 9.57 once. No point in racing more at all as I said I don’t get hard on’s on track as Gay or Dix do. In my view you cannot claim to have seen something until you have photographed it analogy. What the hell is he talking about?
IF you have some beef with this thread in particular you may ask mod to delete it. It saved on hardware somewhere though…
Hey Eroszag do you think Usain is good in debates? Does he sound intelligent?
