Haven’t posted for a while, been busy training!!
Just thought I’d run my training and progression by the members to see if you have any thoughts.
After coming across the CFTS and ST in august 02, I have tried as best as I can to apply these principles to my training as I havent run a PB since 97 (100m - 10.61).
However after some very encouraging training results I’m quiet excited about the prospect of running a PB (LONG OVER DUE!!!) at our up coming national titles (thursday week, 4-7 April).
The information and knowledge I have picked up from reading these two books (I’ve watched the CFTS video’s from I think Nov 02 as well) has been instrumental in not only getting results when I was ready to quit the sport but also this is the first time EVER I have been injury free now for 16 weeks!!!In the past I’ve broken down after 5-6 weeks of speed training (usually hamstring tears). So, in saying that I really have to thank C.F. for letting people like myself have access to this type of information, it has been priceless!!
Anyway back to the training times, as I said National champs in 2 weeks from today, so will start 7 day taper in 1 week from now (seven day instead of 10 as I don’t think I’ve completed enough speed endurance sessions to be strong enough to complete the 10 day).
General training week in the last three has consisted of:
1 x acceleration session (30m) (300m per session total)
1 x alactic session ( 0-60m)(3-400m per session)
1 x speed endurance type 1 (60-100m)( 4-600m per session)
3 x tempo sessions (each speed session has been seperated by a tempo session @ <75%, 2000m per session)
3 x power session in gym (clean, squat, leg press, bench press), these sessions completed in the morning of speed sessions, speed sessions completed 3-4 hours after gym.
1-2 massages per week.
Now, the times that I’ve achieved are hand held and taken from first movement:
30m - consistantly 3.6sec
60m - 6.6 to 6.4sec
70m - 7.5 to 7.4sec
80m - 8.5 to 8.4 sec
Now, based on these times, is it realistic to think a PB for 100m is coming? I have been training pretty hard for these titles and I’ve been keeping an eye on times being run by other sprinters, I’m thinking it is going to take a 10.50 to 10.60 to make the final, meaning having to run a PB to make it.
Any thoughts from the members will be much appreciated.
Also, I’ve noticed of late that after completing a heavy leg workout (sets of 3-4RM squat and leg press) with 3-4 hours recovery before speed session, my times have been really quick, actually PB quick!! I’m wondering if anyone else has experienced this and whether it would make sense to complete maybe 2-3 max RM lifts with full recovery the morning of the heats and finals?
Once again I thank Charlie for providing his wisdom in a way that struggling sprinters like myself can better understand how it all works!!!