Goal of this thread: is to question all the theories old and new. Like a philiphoser quetions the existance of God. Instead we are questioning the current sprint theories currently put into practice.
Drills: Done to loosen muscles before sprinting and to similate the 3 phases in sprinting. Three phases equals 3 drills. Why didnt Mach make these more specific to sprinting???
A-skip Variation Take-off Phase
performed at same
angle as take off
take-off phase
phase with rythmic
bounce inbetween
B-skip variation Flight Phase
every third of
fourth step
similulates
the exact
mechanics
for the
flight phase
Butt Kick variation Landing Phase
done rythmicaly
with a single but
kick every 3rd
or fourth running
step similulating
landing phase
Speedwork: Why do the most speedwork on week three while the East Germans proved that week three is the week your most receptable to injury?
The high to low (volume) cycle for track and field. In powerlifting The higher percentage of your max the lower number of reps you do. Why not the same for track and field. With a tapering 4 week cycle your increasing intensity (practice times) while decreasing volume. As in powerlifting!? HIGH volume and HIGH intensity!! Why!!!..This idea of high to low cycles is not a radical idea the east german track and field textbook shows cycles of this nature. Tudor said this in not accepted in any sport not even weightlifting. Thats a false statement.
4.John Smith used 90% weeks untill his athletes body’s naturally wanted to go 100%. How many sub 10 performances has he coached. The most in track in field history right.
The age old theory there cant be extreme high intensiity and high volumer right or wrong? One has to give right? Or the athlete will deteriorate in performace and be overloaded. Which will lead to the athlete not compensating/ rebounding correctly. Again three weeks of high quality speedwork in a row produced an athlete more receptable to injury on days 21-28 of the cycle. Why because High volumes and High intensity of week three. They dont go together. Isnt this obvious. Why do we do it opposite then.:baddevil::
Originally posted by Timothy Lane
2. Speedwork: Why do the most speedwork on week three while the East Germans proved that week three is the week your most receptable to injury?
Tim,
I’m assuming that you are talking about week 3 in a 3-1-3 max strength cycle? My understanding is that the volume of max speed work is balanced with the training demands of max strength work. If you graph it, the speed work will actually peak in week 4 (which is the lower intensity week in the cycle.)
Then it is once again peaked (even higher) after we go into the maintenance phase for strength work.
Xlr8 I like high to low reps in the weightroom too. I rarely ever use an increasing rep load on a 3-1-3 cycle. I would rather maintain or decrease reps if anything. Also speedwork peaks on week four using both methods of high to low or low to high volume cycles the question is which one is better?
I have come to realize how important a good GPP is especially after a long layoff. I came back into training going straight into a 3-1-3 strength training regimen and while I am feeling great up to 40 meters after that I fall apart. I have started incorporating circuits and steep hill running/bounds and can notice a big difference after only 2 weeks. I am going to go back into a 3-1-3 cycle after another 6 weeks or so of GPP. (I am looking to peak for indoors in Jan)
Current schedule is:
speed1/weights
4x60 meter
3x30 meter
3-4 sets backsquats
3 sets bench
3 sets bent over rows
3 sets SLDL’s
Circuits/plyos
Triples
burpees (15), alt knee situps (30), pushups (20) x 3
2 minutes rest
squat jumps (12), floppy fish (20), situps (30) x 3
2 minutes rest
Running A’s (15 seconds), stiff leg bounds (20) V-situps (20) x 3
tempo
3x3x120m
Rest
The great thing about the above regimen is that I am losing fat as well. Hoping to get down to around 190 pounds after 8 weeks (currently 200 pounds) then I’ll look at more SE work and longer speed. My strength seems to be climbing too which is a nice side effect
Cheers,
Chris
Why (again ) do you stack so much to what other people have said, written or do. Ofcourse they showed us the way but we have to follow our own path. In sports and specially in track and field there are many questions but some times there is only one answer:
Trial and Error.
Do it your own way you think its right and let us know what you have find out. I strongly believe in sharing experience.
Mine is that we have always to consider the individuality of our athletes and train them precise to their needs. Listen to their body, it never lies.
Originally posted by Timothy Lane
… Drills: Done to loosen muscles before sprinting and to similate the 3 phases in sprinting. Three phases equals 3 drills. Why didnt Mach make these more specific to sprinting???..
During the Mach Attack discussions at the 1999 Sports Leadership Conference, Gerard noted that training conditions in Poland were not conducive for normal sprint work. And as stated in previous threads, what he emphasized in these movements is typically very different from what is performed by most today!
During the Mach Attack discussions at the 1999 Sports Leadership Conference, Gerard noted that training conditions in Poland were not conducive for normal sprint work. And as stated in previous threads, what he emphasized in these movements is typically very different from what is performed by most today!
Very Nice!!! do you have any information on anything else from this conference
To Linarski: Im a sprinter not a coach!!! Week three I feel like crap. No matter how I do it. They were right! Millions of dollars of research proved to be usefull after all!
Very Nice!!! do you have any information on anything else from this conference…
In summary, the scholars and master coaches agreed that the Mach drills were applicable in most sprint sessions, particularly when performed as designed. The disposition of “shelf-life” and drill evolution was not completely addressed however.
I often wonder if a drill, such as straight leg bounding is of benefit. Particularly, for a non frontside-dominate sprinter.
I also would like to know the value of straight leg bounding. I asked that question more than once and got no reply. I know Charlie said he prefers them over the B run, but I still don’t know what they offer.
I’m not answering any quesitions, but asking one here. You guys are talking about how when you go from low-to-high during your mesos how you have an increased chance of injury, but I have also read that you should go from high to low or find some other way to compensate weights/plyos, running, etc. so that you decrease a risk of injury. I also read something about going high to low for weights. So, if you do a 3-1 meso like myself, should I start out high on weights/plyos (like 8x3 in weightroom or 10 contacts/leg of an exercise or something) and progress down to like 10x2 and 6 contacts/leg while at the same time increasing running (ex: 1st week - 6x40…3rd week - 5x60) as to compensate and have everything work together? The numbers are funky, just ballpark figures so you can get the idea, but is that basically the best way to go? I may sound dumb, naive, etc. for asking but I don’t care…I want clarification
First of all, let’s look at the 3-1 week mesocycle:
1: In EVERY scheme of ANY length, the final intensification will carry the highest risk. If you try to get around this with a 2-1 intensification, you still carry a risk in week 2. Why? Because, in order to meet your objectives in the time available, you must intensify more rapidly because you have approx 1/3 less high intensity weeks per period/season. The skill is in the appropriate selection of workload for the scheme that suits your weekly training set-up.
2: It is always possible to adjust your mesocycle approach within a period- moving from 3/1 to 2/1 in the later stages, or varying by period- ie, in a triple periodized plan, 3/1 in the first and second period, and 2/1 in the third.
3: The weekly schedule will dictate a suitable approach. For example, a two high intensity day week would certainly dictate a 3/1 approach: a three high intensity day week could go either way, while a four high intensity day week (speed, speed end, tempo, speed, speed end, tempo, off) would almost certainly require a 2/1 set-up.
400stud: Don’t get too caught up in the week 3 arguement or you will create too much adaptation demand, which carries an even higher risk of stiffness/injury. Adjust your high intensity componants to suit the conflicting demands relative to each other, whether by day, week, or mesocycle.
charlie, when you talk about a 3-1 mesocycle, are u increasing the reps or sets of the speed and or weights that are involved throughout the week???
IE: week 1-speed 36-40m- **week 2-speed 36-50m???
week 1-weights 3 sets of squats,bench, shoulder press
week 2-?????????????????
Can u explain what you mean??? I know I might be way off with what you were talking about so any advice would help! Thanks!
) do you stack so much to what other people have said, written or do. Ofcourse they showed us the way but we have to follow our own path. In sports and specially in track and field there are many questions but some times there is only one answer: