Ask Ato...Good stuff

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1

*Here are a series of emails on training from ato when his site first was set up. And a recap of his old information.

Ato: Preseason does NOT involve SPEED

At 12:40 PM 7/1/00 -0400, you wrote:
Timothy:What type of speed training do you do in your preseason training?
>

Ato:Full

At 04:48 PM 7/4/00 -0700, you wrote:
Timothy: Do you train with full-squats or half-squats?
> (Good Luck at the olympics!)
>
> --------------------------------------------------------
Ato: 30 meter runs

At 09:53 PM 7/5/00, you wrote:
Timothy:What drills are used for acceleration?
>-------------------------------------------------------
Ato: viewer and golden

At 01:35 PM 7/24/00, you wrote:
Timothy:Hey Ato how do i get a password to
>go click on “train with Ato” to see
>how u train?

Ato: NO on both questions

At 02:59 PM 10/4/2001 -0400, you wrote:

> Question ID: 3347
Timothy: Do you use pnf streching?
> Is that thing called the ‘stick’ of any use to sprinters.

Ato: SQUAT!

At 12:14 PM 8/14/2001 -0400, you wrote:
>Question ID: 3085
Timothy: Ato, I want to get my full-squat up. What back exercises can I do to
help
>me do this?

Ato: That is the best way

At 06:55 PM 8/2/2001 -0400, you wrote:

> Question ID: 2985
Timothy: What is the best way to improve top speed? (besides doing speedwork up to
> 60m)

Ato: I doubt that

At 10:36 PM 7/5/00, you wrote:
Timothy:Whats ex-canadian sprint coach charlie francis up to these days? Does John Smith keep in contact with him?

Ato: Not at all

At 10:34 PM 7/5/00, you wrote:
Timothy Lane: Is this similar to how hsi trains?

4 week cycles of speedwork.
>
>(if competing indoors in late january).
>Suggesting there are only 2 major peaks
>planned for the season such as in a
>college or highschool season.
>Aug= 10m
>sept=20m
>oct= 30m
>nov= 40m
>dec= 50m
>jan= 60m-70m
>
>-------------------------------------------------------
Ato: NO, there is no need to.

At 03:00 PM 10/4/2001 -0400, you wrote:

> Question ID: 3348
Timothy: Do you ever use acu track timing at practice?

Time waits for no man.

Ato: No indoors is a training method for us. We train THROUGH it

At 02:36 PM 12/31/2000 -0500, you wrote:
Timothy: Ato I know u dont run indoors. But does John Smith have his athletes who
do run indoors cut back on the weighs during the competive indoor
season.If so how many weeks before indoors.
THanks Ato
I hope u can get that WR in the 100m. Best of luck
-tim

Ato:Not at all

At 04:02 PM 3/30/2001 -0500, you wrote:

Timothy:1.How often do you use the whirlpool in a week?
>
> 2.When you do use the whirlpool
> how long do you go in for? (can to
> much of it be negative to sprinting)

Ato:1. To a certain extent I’m sure
2. Those muscles are important too

At 02:51 PM 8/1/2001 -0400, you wrote:

> Question ID: 2976
Timothy: 1. Does vertical jump matter at all in sprinting?
> 2. Why do push press for sprinting?

Ato: NO

At 12:37 PM 8/8/2001 -0400, you wrote:

> Question ID: 3035
Timothy: Ato do you train with medicine balls?

Ato: I think so

At 02:19 PM 8/7/2001 -0400, you wrote:

> Question ID: 3024

Timothy: Ato I train alone and was thinking about purchasing an (fat) machine for
> 395$ as shown in ‘Everything track and field.’ Would this be a good idea
> for training?

Ato:NO

At 12:37 PM 8/8/2001 -0400, you wrote:

> Question ID: 3035
Timothy:Ato do you train with medicine balls?

No, quite the opposite.

At 02:57 PM 10/4/2001 -0400, you wrote:

> Question ID: 3346
Timothy: Ato were alot your best track times been when you were at, or around peak
> strenght in the weightroom?

Archive Info:Summary

Ato Boldon
Hght 5/9
Wght 180pnd

300m pr 31.7 (fastest of any hsi member)
400m pr 48.54 (highschool)

Ato’s favorite book…

  1. Speed Trap

Ato on Recovery…

  1. Massage
  2. Whirlpool
  3. Ice bath (persistant muscle soreness)
  4. 250 grams of protein
  5. Creatine…get off… get on
    (to receice extra burst at
    beggining of training cycle
    … or meet…)

Ato on proper warmup…
A. Short Warmup
1. 8x70m strds instead of jogging
2. Stretching (PNF 5-15 seconds)
3. 3xdrill (30m) A-skip, B-skip,High-Knees
4. 2x70m spkes

B.  Long Warmup  
     1. 8x100m strds instead of jogging
     2. Stretching  (PNF 5-15 seconds)
     3. 3xdrill (30m) A-skip, b-skip,High-knees
     4. 2x70m spk

Ato on proper cooldown…
1. walk 1 lap
(John Smith says to take a hint from the horses)

Ato on Sprint traing…
1. Blocks conducted on tues + thurs
2. Rest day wed
3. Only warmup is done on recovery days
4. Plyos done once per week
5. Improving acceleration…30m sprints
6. Improving Reaction time…
(A John Drummond/John Smith favorite)
Key Drill…
Drop a key at sprinters shoulder while
sprinter is in normal start position,
Key should be droped toward the hand
which would come out first from the
blocks.
7. Fastest time for 100m in practice for
any hsi member…9.8 hand time
8. Improving speed endurance…train
w/ 300m
9. On starting…head down…knees high
…full extension
10. Practice is open to the public
11. Practice schedule 5 days per week
occassionally sat.

Ato on weight training…

Coached by Art Venegas
considered top authority in the world

Areas of focus…Hips,Back,Shoulders,Quads

Some of exercises performed

  1. Full-squats…all the way down to my heels
    explode at the bottom of the lift
    Max…did not say (had workout using 345)
  2. Flat Bench Press…Max 300pnds
  3. Incline
  4. Power Cleans
  5. Deadlifts
  6. Push Press
  7. Front Squats
  8. Dumbell
  9. Narrow grip snatches
  10. specific traing for triceps and abs

(I believe not all these lifts were performed everyday)

Trains different body part per day!!!
Rest day Wed.

Only uses knee wraps occassionally
usually when above 80-85% of max

same thing for using weight-belt
for flat bench press

Ato on What makes a great sprinter…
1. Genetics
2. Desire
3. Pain Tolerance

2

http://www.usatoday.com/community/chat/0720boldon.htm

3

good posts!!!

4

Originally posted by Timothy Lane
Here are a series of emails on training from ato when his site first was set up. And a recap of his old information.

Ato: Preseason does NOT involve SPEED

At 12:40 PM 7/1/00 -0400, you wrote:
Timothy:What type of speed training do you do in your preseason training?
>

I find that interesting, because I am currently training a 40yr old athlete. He stills runs the 40yd in 4.4 (pr. 4.3), but could not run the 100m under 12.0 (pr. 10.53). It seemed to me that although he maintained his natural speed, he lacked the condition (strength/speed endurance) to manifest that into fast 100m times.

5

Charlie could you clarify any of this information up? Do they actually not perform “speed” in the offseason? Also doesnt marion jones take a month to 8 weeks off or so from speed training every year?

6

Ato: NO on both questions

At 02:59 PM 10/4/2001 -0400, you wrote:

> Question ID: 3347
Timothy: Do you use pnf streching?
> Is that thing called the ‘stick’ of any use to sprinters.

Ato on proper warmup…
A. Short Warmup

  1. 8x70m strds instead of jogging
    2. Stretching (PNF 5-15 seconds)
  2. 3xdrill (30m) A-skip, B-skip,High-Knees
  3. 2x70m spkes

Where was this second piece of information from? Several points which are detailed in it are contradicted by Ato’s own answers in the Ask Ato section of the post.

7

After a five year lay-off I ran a meet and managed to get out first out of the blocks. I held the lead for about 10 meters (against a d2 All-American). Then faded hard.

Second and third races had a horribly start/first 40m, probably the worst starts of my life (2nd or 3rd out of the blocks) but yet ran .1-.2 faster every meet. My SE times in practice started to improve ever so slightly! Since I started seeing improvements I shifted the schedule to include SE on meet days! A complete no-no! But it seemed to work.

Finally, the last meet I caught one in the finals. Only managed to hold it for about 20 meters. Tailed off once again, very hard. My season PR was not completely horrible but certainly not my career PR.

I just wonder if my aerobic endurance hindered my 100m time. I mean I could barely jog two laps in 6 minutes! I would actually get tired walking up steps. Im sure some of you that are coaches know what I’m talking about. Keep in mind when I was in shape I could run a mile in 5 minutes! Not that the mile matters at all but you have to wonder. And some days I was so exhausted I could not even finish the warmup. Even in the weight room, I would get dizzy and tired!

My question is how much do you all think aerobic endurance plays in the 100m dash. Do you believe the ratio of 95% anaerobic, 5% aerobic is correct? Is aerobic endurance overlooked in the 100 meter dash? What are your thoughts?

And if not, why is aerobic training a key component of almost any world class sprinter or coach. Even Charlies program, if we go by ratios that is.

I just don’t know. I’m not suggesting anything, I’m just confused by it all. Could this be why Mo ran so slow in his comback! Maybe it was just his conditioning, not his speed! Remember when he ran 9.9 with a broken leg!

Im just throwing it out there.

8

Last time i was at his site, he aint no Fan of CF!! So, WTF?? :confused:

9

thats not the reason why he like the book.

10

Are you saying, he is a contradicting so and so?? :eek:

11

Who? Not the Elmer Gantry of track.

12

So Ato does NO PNF STETCHING. And then recommends it in his warm-up!? :confused:

13

if thats his long warmup i would like to see his short warmup.

14

What are these reaction drills mentioned? Tyson Gay has said he did them too. Anyone know?

15

This below is from the above article from tim-lane

Ato on proper warmup…
A. Short Warmup

  1. 8x70m strds instead of jogging
  2. Stretching (PNF 5-15 seconds)
  3. 3xdrill (30m) A-skip, B-skip,High-Knees
  4. 2x70m spkes

B. Long Warmup

  1. 8x100m strds instead of jogging
  2. Stretching (PNF 5-15 seconds)
  3. 3xdrill (30m) A-skip, b-skip,High-knees
  4. 2x70m spk
16

Dumb question alert: what is the 70m spk? Is that just an accel in spikes?

17

I believe so yes.

18

Alot of contradictions…I personally don’t trust most things he posts on his site. Most of the answers were very dismissive and too short. Its like he can’t be bothered…thats why I don’t really post much or read into his answers too much.

Its a shame because people like him who have pathed the way and provided us with years of entertainment and excitement don’t give that much back to up and coming aspiring sprinters. That cat has a wealth of knowledge but gives one sylable answers to questions that you he should feel no way about answering!

I suppose part of my gripe is that I asked him questions many years ago and NEVER got an answer!! Tsser.!!

19

He was a great athlete, but you’ll never get a true straight answer from him, and the reason is vanity, vanity, vanity. He’s so busy acting and showing off that I would not give to much on a single word he says.

My humble apologies to his fans. Don’t get me wrong, I still appreciate what he achieved on track.

20

I dunno, he’s always been cool with me. When I have e-mailed him questions etc I always got responses. Very very knowledgable I should imagine and I guess he is giving back if he is involved with the Saudi sprinters if that is still going ahead???