bigger powerful sprinters are usually stronger at the accel phase and need more work at top speed and holding top speed, so i would work some short speed end stuff with them 60-80m. sprinter b who may be more reactive may not need as much short speed end work but may need more strength and accel work for example sled pulls and multi throws etc.
Got it… that makes more senes.
I wonder though if this is truely correct. The best starts I have ever had were when I was both doing 0-60m speed work and SE sub max up to 150 once per week. I know this flies in the face of a lot of current logic. I wonder though if the breakdown of 60m is as much anaerobic as they claim. I am a big fan of Curtis Frye who mentioned 60m being 100% anaerobic and 100m 95% anaerobic. But is it really?
Im just throwing it out there since no one else will. When I was having my best starts I was training with speed up to 60m twice per week but also 3x150 at submax once per week.
im a big fan of curtis frye, what do you think about his 250m workouts.
They are rough. I like how he breaks it up with SE the day after speed. An interesting way to do it. Can’t argue with his results he has coached over 200 All-Americans. To me he is one of the primier coaches at the college level. He is also a pretty nice guy. Its amazing with no formal background in sprinting he could accomplish so much.
i agree he is a very nice guy, always willing to help.
First of all training schedule depends highly on the level of the athlete.
Again I’d recommend most of the year GPP-like training if the athlete is beginners to intermediate level. Charlie’s GPP DVD is a great source.
How do you define “tough” in this situation? Wouldn’t you achieve higher speeds with the 2nd option? This would be tough, too!
i know exactly what u mean, im talking about the ole school tough pretty much intensive tempo tough. with the second option unless ur world class its not really SE bc the rest breaks are tooo long for us. SSE for us could be this:
Wks. Workout Rest
1-2 3x3x50 1’
3-4 3x3x50 90"
5-6 3x3x60 2’
7-8 3x3x60 1’
9-10 3x3x80 90"
11-12 3x3x80 2’
Thanks for the help guys, I will be purchasing the gpp dvd by the end of the week. Would the weights be even more important for the short sprints, if so could someone please share?
3x4x60 is this a typeo because 12x60 seems like a lot for speed work? I have the van dvd and was thinking about only using half the volume on the spilt 60’s because the overall volume looked high for my ability level (10.7-100m).
I’ll throw it out there, why don’t high level sprinters use lower speed work volume since they are running faster and recovering slower? You all get the gist of this question correct?
why does curtis frye use SE th day after speed work??
where does weights come in?
i wonder because our coach does the same thing, but he has no reasons…lol
I have wondered that myself but the way Charlie and other coaches have weights almost everyday whats the difference. Your cns is going to get taxed wether you lift weights or run speed endurance. How much I’m not really sure. I personally don’t do it but Frye is the man. If you asked him he would probably tell you. I talked to him at a few of the meets, he’s cool. What school do you run for?
[QUOTE=TJ2K]why does curtis frye use SE th day after speed work??
where does weights come in?
Where does Frye coach at?
He coaches at University of South Carolina. He was also a coach of several USA teams ect. He’s one of the only guys, Smith being the other that could give Charlie a run for the money as far as elite sprint coaches go.
http://uscsports.cstv.com/sports/c-track/mtt/frye_curtis00.html
Coach Frye now uses the 6x250’s primary for lactic work and towards the end of season they turn into speed end bc the reps go down and the rest increase. This is a late season old frye workout:
mon:
100 guys:
5x200x90% 3min rest
200guys 4x300x95-90% 10-12min rest
tue:
stick drill
2x100 continuous acc drill
2x120 se
plyos
wed:
6x100 strides
thur:
2-3x30
1x150x100%
fri:
warmup
Nice work. He has some publications in the USA track and field coaches manual.
Charlie question?
I was thinking about Ben’s training. Since he was doing speed work solo. I think I read that (might be wrong) the other sprinters could not keep up with him, ruined their form, so ben did starts alone.
I wonder if this is why they could do such as a high volume. If ben were coming out against someone every single practice could he handle the same amount? I doubt this but what do you think Charlie? And my own experiments with my FAT machine, I found times much slower when running solo. Its interesting. Not a really touched upon point here. Running speed work solo verses against people such as the HSI video I just posted. Don’t let this one go. What are your thoughts?
How does this look guys?
Monday: Speed (starts, accelerations work up to 30m),med ball, plyos, weights
Tuesday: Tempo, low intensity core work
Wednesday: Speed (starts, speed work up to 80m), plyos, weights
Thursday: Tempo, core work
Friday: Speed (starts, top speed work -flying 20s), med ball, plyos, weights
Saturday: Tempo, core
Sunday: rest
If your intensity level is going to be high for M-F maybe your better off leaving Saturday as a 2nd rest day, and perhaps wednesdays speed work could be up to 50m increasing to 80m over a month or two…otherwise looks good to me…