Acceleration/Lactate capacity in the same session

[pjb]

[QUOTE=svass]Lactic acid training is not high intensity when compared to sprinting.

if you are a sprinter and you do 2x200m in 21" in definetly is high intensity work and the CNS-stress is ery high!

[pjb]

@andy_o

yes I did read your post. These extensive tempo runs just maintain your aerobic levels from your aerobic period, so once again I say good luck because after only doing two weeks of aerobic work this isn’t going to be much to maintain!

you are wrong!

2 weeks of aerobic training is enough if you are doing low-intensity tempos throughout the year.

[pjb]

@Charlie_Francis

. When you move through a series of what appear to be Spec End runs from 5 reps to 2 then comp, all could be classified as high intensity, especially if the early, higher reps occur on grass.

hey charlie,

hoe did you exactly do special endurance runs?

i m not sure if i got it from Speed trap and CFTS.

Here is my understanding:

1. Special endurance at 95-100% with high CNS stress

2. 1 Session per week with 2 runs.

Here are my concerns:

3. i.e. : speed work and afterwards spec end runs: 4x30m/60m/80m and then 2x200m once a week???

4.What about weights after spec end runs?

5. I quoted you above speaking about 5reps at the beginning and reducing it: Is this a seperate session without speed.

6. 4x30/60-80-120-150m at the taper: Here you are also doing 2 runs(120,150m) as (shorter) special endurance runs. So thats why i conclude that you are also doing speed work before spec end runs at the same workout like 3.

[system]

PJB,

There are many ways to do special endurance runs. You can do them 1-2 times a week depending on how you are setting out the week. They are always 95-100% intensity.

The reason you are confused is because you are looking at page 43 pf the CFTS but most of us are discussing the graphs on in the Forum Reviews and the Van’04 DVD. In these produces Special Endurance is done upto 2 times a week depending on where you are in the training year.

An entire cycle of special endurance is explained in full on the Van’04 DVD - every week for 12 weeks. You can download it from the Store. It will answer all your questions.

[pjb]

@tc0710

PJB,

There are many ways to do special endurance runs. You can do them 1-2 times a week depending on how you are setting out the week. They are always 95-100% intensity.

The reason you are confused is because you are looking at page 43 pf the CFTS but most of us are discussing the graphs on in the Forum Reviews and the Van’04 DVD. In these produces Special Endurance is done upto 2 times a week depending on where you are in the training year.

An entire cycle of special endurance is explained in full on the Van’04 DVD - every week for 12 weeks. You can download it from the Store. It will answer all your questions.

thx for your answer. I m definetly going to DL it…
But what about the weight training after speed AND spec end runs in a workout? Is this also on this DVD?

[system]

Weights are done after 2-3 of the high intensity days each week. They are briefly touched on in the DVD. Follow the plan from the CFTS p98. There is no product that specifically covers how to periodise the weigh training. I’m sure that will be in the pipeline in the future.

Cheers,

TC

[pjb]

cool thanx,

right now i m doing for example
1)5x30m + 2x200m spec end runs and then weights with reduced volume
2) 60-80-100-200 max(200m and maybe 100m as a part of spec end) and then weights with reduced volume

So i m quite on the way, or?

[pierrejean]

@Davan

Anyone have a idea of Borzov’s PR’s when starting out and as a junior?

Borzov born 20 Oct 1949 (so that you can calculate his age per year).

1963::::13.0
1964 no results
1965 no results
1966::::10.5:::::::::22.0
1967::::10.4
1968::::10.2:::::::::21.0
1969::::10.0/10.49::20.8::::::::47.6
1970::::10.3:::::::::20.5
1971::::10.0/10.27::20.2/20.30
1972::::10.0/10.07::20.00
1973::::10.3:::::::::20.6
1974::::10.2/10.27::20.84w
1975::::10.0/10.16::20.6/20.61
1976::::10.14
1977::::10.32
1978::::10.2/10.45
1979::::::::::::::::::21.71

[Charlie_Francis]

@Davan

Anyone have a idea of Borzov’s PR’s when starting out and as a junior?

I believe he ran 10.5 at 17 and had a 10.2 as a junior but had problems with injuries and was not strong in the 200m before Petrofski became involved.

(Never mind! I see his results are already up.)
Can anyone confirm when Petrofski became involved?

[pierrejean]

Borzov began with Petrovskiy for 1966 season when he came to Kiev institute. I have a 21.4 for 200m in 1967 but not sure so i stuck with the ATFS National stats USSR 1985 edition by Richard Hymans i wrote in my previous post

[martn76]

@martn76

I would try to seperate the two because even though the posphate and glycolytic systems are interdependent and the ATP+phosphate fraction is replenished by glycolysis when H+ are released , you get better adaptation by training the two systems seperately. Although doing a small amount of acc work prior to lactacid runs would be ok. For developing athletes it would seem that new research would intimate an emphasis on a larger share of lactacid capacity training and as performance stabilises, switch to more speed/alactic capacity alactic power.

If reactive strength is a function of glycolysis and we know that this particular quality is important for top speed then it could well explain why some top level 100m sprinters are able to run fast from doing B type training such as Asafa Powel and Carl Lewis, and Frank Fredericks. I remember reading an article where Obadele Thompson attributed his success to overdistance work. It also explains why some elites can still run fast doing submax lactacid runs because of the exponential drop rise in the energy provided by the lactacid process. The body still adapts and improves power and capacity.

Following on from what we have discovered…we used a lactate analyser to determine recovery times. In a session with an 18 year old that I train, we tested blood lactate at 3, 5,10 and 15 minutes. Then 7 mins after the next runs. The results of course validate what CF and Bompa say about lactate clearance and the need for long recovery. Ok at 3 mins lactate was at 8mmol as opposed to 4mmol prior to a 200m in 22.668 secs electronic, standing start. At 5 mins lactate had reached 10 mmol at 10 mins it had reached 15 mmol at 15 mins it was down to 8.5 mmol but not back to the level before measured before the sprint.

The athlete had 20 mins rec before the next run. Lactate levels were measured every 7 mins post sprint for subsequent runs

200m in 22.160 secs
Lactate= 9 mmol @ 7mins

20 min rec

200m in 22.100 secs
Lactate = 12 mmol @ 7mins

20 mins rec

200m in 22.060 secs
Lactate=15mmol @ 7mins

The blood lactate rose as the session went on. At 10 minutes recovery; lactate peaks after a run for this particular athlete.