Hey guys
I was wondering what a good training program for a 55m sprinter would be? Any posts would be appreciated.
Lots and lots of accel work, some longer runs out to as far as 80m. Basically the same as 100m without the SE. You’ll be accelerating up to 30-40m eventually so 55m is short enough that you’ll only need top speed for at maximum 25m if you stop accelerating at 30m.
not sure how much time you have to train but i would recommend cf gpp and spp workouts bc they are great esp for short sprints but make sure to mod them a bit and you should be good to go.
The program is on the Vancouver 04 download. You start with what’s on the GPP DVD, then the SPP (track workouts) is a combination of 60’s with long rest for speed and 60 split runs like 3X4X60 for SE. When you get closer to racing, replace the split runs with 80’s or 100’s with long rest to reduce the CNS load.
remember his question was regarding the 55m, 100m runs may not be needed. i would probably keep the runs out to 80m.
Remember the reason for doing (some) longer SE runs close to racing. The 3-4X4X60 split runs are longer speed endurance (240m) split into shorter pieces with short rest. These runs have a higher CNS load, which can reduce the ability to peak and race well. Replacing the split runs with longer conventional SE in the 80-120m range preserves the CNS function for the race. How far to increase the individual SE is arbitrary, but there is a place in CFTS where Charlie mentions going out as far as 100m during indoors (where Charlie’s athletes were presumably just racing to 60).
would u happen to have the page number in cfts? also the recovery time btween each spilt 60 isnt short (week 2 3.5/8min) so its different then running a 240m sprint, if the rest time was only 30-60sec then it would be diff.
What is the benefit of doing SE for someone who was training for the 55m (presumably exculsively??) or a team sport athlete? This is a question I also had for tamfb in the vanc section where he said he recommends basically following the S-L SPP plan with reduced volume. I was thinking that it may work that way but eliminating the SE work would produce better results. Thoughts?
im interested in what others may say.
I’ve always thought of SE as good overall system training. The body gets use to the idea of 120-150m when the mind knows the race is only really 100m. So, 80-100m SE might not hurt (which is what I meant originally whne I said runs as far out as 80)…100 might be pushing it.
SE work for a 55m guy allows him more training volume in the top speed sprint posture.
i think short speed endurance (60-80m) is ok for a 55m runner but once you get up to 100-120 i think its different from athlete to athlete and the training facilities would also have to be looked at.
From cfts:
in phase 1: sprints out to 60
phase 2: 120
phase 3: 200
How would it be different? Do you mean tougher or easier?
running repeat 60’s at 30-60sec rest is alot tougher then running repeat 60’s at 3-5min rest.
Do you think that would out weigh further development of accel/top speed?
trust me i really think so, it also depends on what kind of sprinter you are. when i speak se for a 55-60m guy im talking about 60-80m short speed end.
You mean what level of the sprinter or style of sprinting (strong and powerful vs. thin and reactive)? Which type gets the most out of the short SE?
Thanks
the type of sprinter not level, bc someone who may be lil bigger or true power sprinter would really benefit from short speed end work, at least i did.
So you would do the short SE with bigger or “power” sprinters but you would do longer (80-120m) SE with smaller, reactive sprinters even if they only race in 55m?