Bolt 9.69 and the New Limits of Human Performance

[ESTI]

@lkh

I, however, coming from a s-l long setup as in the SPP download, see the same 300-200-100 as really a GPP (or initial SPP)-type workout. I started this year with 2x200 (same parameters as Charlie gave for Ben) in the early weeks of a 12 week prep cycle in place of one of the 3X4X60 that Charlie has written down. So, when I go to SPP2, 300-200-100 is simply a progression from 2X200 in short to long. Likewise, intensification later in SPP2 with workouts like 3X100+2X50 is simply a progression from 6X60 (with recoveries as Charlie has) during SPP1.

Would your SPP1 SE look something like this:
Wk 1-4: 2 x200
Wk 5-8: 2x250
Wk 9-12: 2x300
Spp2:
Wk 1: 300-200-100 ??

[lkh]

@ESTI

How fast are the times for the 300-200-100 workouts? Any guidelines?

Remember that people start running 5X300 in October/November. Back then times might be 45 --> 38. In April later in SPP2, times might be 34-35 for the 300 and 21-point/10.5-10.8 for the 200/100, all with 10 min rest from 3-pt. So the 300 is in the SE1/II range, while the 200 and 100 are clearly SE (95-100% effort).

Leroy Dixon ran 48 in an open 400 a month ago and Carmelita Jeter ran 53.08 (running down Lashinda Demus in the home straight and almost making the IAAF list for the event!) two weeks ago. Practice times are what you might expect from that.

[lkh]

@ESTI

Would your SPP1 SE look something like this:
Wk 1-4: 2 x200
Wk 5-8: 2x250
Wk 9-12: 2x300
Spp2:
Wk 1: 300-200-100 ??

My 12 week prep largely follows Charlie’s progression of submax 60’s, with the SE actually not that much different:

This is week 4:

Mon:…2X200+2X50 (20 min rest for 200s)
Wed:…8X60 6 min rest
Fri:…3X5X50 rest 2 min/6 min

The 3X5X50 starts at 3X5X20 in week 1 and goes up 10m each week.

This is week 5-8:

Mon:…2X200+2X50 (30 min rest for 200s)
…OR 5X60+3X200
Fri:…6X60 rest 10 min

This is week 9-12

Mon:…4X60 rest 20 min
Wed:…6X20
Fri:…4X60 rest 20 min

SPP2 week 1:

Sun:…4X60 rest 15 min
Mon:…300-200-100
Tue:…very easy or off
Wed:…weights/maybe starts
Thu or Fri:.2X3X80 rest 7 min/15 min

[ESTI]

@pierrejean

Jean-Denis Coquard from L’Equipe (edition of 8 April) witnessed Monday 6 april workout:
“Préposé au chronométrage, Patrick Dawson, l’un des entraîneurs oeuvrant avec Mills, sourit. Son Usain, il le soupèse aujourd’hui à 75 %. Le garçon vient d’avaler six 180 m sans starts. Huit minutes entre chaque effort. Il ne s’agit pas de forcer, seulement d’aligner les 20’’5. Un tempo modéré pour un garçon resté trois heures en interviews dans lamatinée. Sérieux et placé, Bolt enquille : 19’’6, 20’’6, 20’’5, 19’’9, 20’’3, 20’’1. Le lendemain il montera en gamme. Le programme prévoit deux fois l’enchaînement 300 m (35’’), 180 (entre 18’’ et 19’’) et 150 (16’’), avec huit et douze minutes de récupération. Résistancevitesse.”

Rough translation:
Usain had 3 hours interview on Monday morning. Then he had this workout in pm : 6x180m without starting blocks in 20"5 with 8min rest, which is described as moderate tempo. Mills estimates that Bolt’s level that day before the workout was 75%, and Patrick Dawson was the timer : 19’’6, 20’’6, 20’’5, 19’’9, 20’’3, 20’’1.
On Tuesday, the workout is planned to be 2 sets of 300m, 180m, 150m with 8 and 12min rest. Pace is 35", 18-19" and 16". This is described as Speed Resistance.

Next competition is a 100m race is 2 May in Kingston. He ran 9.76 there last year.

Any other updates from his training before his car accident?

[eroszag]

[QUOTE=lkh;214445]My 12 week prep largely follows Charlie’s progression of This is week 5-8:

Mon:…2X200+2X50 (30 min rest for 200s)
…OR 5X60+3X200
Fri:…6X60 rest 10 min

I swednesday omitted?Or is again 200m and 60m?

[RB34]

[quote="“eroszag,post:12,topic:42542”]

@lkh

My 12 week prep largely follows Charlie’s progression of This is week 5-8:

Mon:…2X200+2X50 (30 min rest for 200s)
…OR 5X60+3X200
Fri:…6X60 rest 10 min

I swednesday omitted?Or is again 200m and 60m?

Only 2 speed days in SPP.

[eroszag]

yes…but 9-12 again 3…maybe more of a typo…