Late in phase one- Ben’s SE might not have been ideal but was still pretty respectable as he ran a windy HT 9.7 easing off in Perth before his WR 60m in Osaka.
When you look at the S-to-L program with intensity limits, think of the volumes and you’ll see that SE is there at slightly lower top speeds (not dissimilar to L-to-S but at higher overall speeds throughout). Final SE begins when max speed, manifested by fianl PB 60m (in Ben’s 87 case, 6.41 after a recalled start, which should have given high 6.30s, as was shown in Rome)
“When you look at the S-to-L program with intensity limits, think of the volumes and you’ll see that SE is there at slightly lower top speeds (not dissimilar to L-to-S but at higher overall speeds throughout)”.
CF are you saying the overall sprint volume is playing a role for SE development
When recovery is limited, yes, but only so far as the speed rate allows.
Could u plz solve this int limit issue bc some of us are having problems adjusting it to there current ability, im one of those people? gonna use a nice even number like 30m or 11.0+ runner for the athlete max acc distance, how could this athlete progress over the 12spp workouts.
It’s individual because you might also accelerate more easily as a beginner, moving the mark farther out than it might be at 100%, Let’s say you run 11.0 and reach your limit at 30m at 100% (probable for a male with limited development and significant deceleration by the end of 100m), if you accelerate moderately, you’ll prob reach by 30m what you’d reach by 20m if you went 100%. As well, you will likely improve your maximum speed capacity far faster relatively when compared to a top athlete within the phase. A more modest acceleration may help with the more pressing need for a better finish. Everything needs to be adjusted to your individual needs.
i have been watching the edmonton series, i am confused in the short to long chart. I understand now the intensity limit however. When you get faster i have hard time understanding 40+m, 50+m etc because as an 11 sec runner i cant accel that far. So do you mean i run up for 20m then burst out for 20m for the 40m, like a flying run or what?
Another thing is the accels listed in each weak. Do you do the accels in one session along with special endurance or speed session or do you do it seperatly on a monday and special end on a friday?
Also in the same week where the wednesday day is listed with the speed emphasis the accels look different then the ones listed on the mon+fri chart.
so during practice do you just accelerate in a relaxed moderate manner? During a race you go hard? I thought you accel hard to where you intensity limit is for your current ability close to 100%. Modest 30m accel is like what then 90%?
dude seriously not trying to be an ass but please read around the forum an do more research some of your problems could be solved.
Charlie, let me see if I have this straight. Are you saying that since an 11.0+ sprinter would likely have significant deceleration by the end of the 100m if they went full blast on accel through 30m and that it might be beneficial, in terms of achieving a best time, to accelerate at a more moderate pace (maybe 95% vs 100%) in order to save energy at the end of the race? I can understand that but are you saying you would have that athlete accelerate at a more modest pace during practice as well?
ahrr, this brings me back to an earlier post, about, The total volume of the session has a purpose. Cutting simply in half may not be the best idea, as your missing out on volume, and volume means getting some speed endurance. Acc out over 30m v’s over 20m, simple, yet effective. Thereby allowing even a novice to train with the said volumes.
my friend lets assume you are correct, most novice dont have the training time to do that high of volume novices will be lucky to have 2hrs a day.
View the volume as sets. The SE portion comes from the complete set, so maintaining the set volume but doing less sets maintains the training concept
Do 2000+m a week of speed at any level (on top of tempo, max strength, plyos, medball) without great therapy and see where it lands you (probably on the physio table). You have to adjust volume to an extent–even some pros cannot handle the volumes described because it is simply very very high.
Charlie, would you adjust the rest periods at all? i would think a very slight decrease in the rest periods for less advanced sprinters would also be in order? IE week one 2mins rest between reps/6mins between sets; Week two 3mins/7mins, etc.?
i would start with a walk back then stay with in 2-6min or u could < each week 1-3mins.
This would also allow for a drop in total training Time, As Tamfb mentions about time available to train!
It would also make sence to drop recoverys, as an 11-12sec runner does not burn up as much as a 10sec runner, thereby he should recover quicker.
Cool as, makes complete sence. 
Charlie, just want to see if I interpretted your post correctly
While numbers are there to make things objecive, the one thing I’ve noticed from watching charlie’s athletes run is HOW they do it. The key factor is not speed or distance but quality and especially relaxation (hence all the quotes about Bud Winters).
More volume is always better BUT only if you can adapt to it! To play it safe volume is usually dropped. In terms of total volume, I just see it as something that creates fatigue rather than something that improves speed endurance (which is a combination of anarobic energy metabolism and economy/efficiency of movement). You get SE by improving both metaolism and economy - which comes from perfect practice of relaxation and mechanics on every rep. If you are too fatigued you may get some metabolic effects but you certainly won’t get any of the economy effects.
agreed. One should be “safe” with the volume shown, so long as form, relaxation and technique are all in place.
in fact, i have just taken up doing some swimming, and, have been doing plenty of study on its excution. Seems, Alex popov, Ian thorp and Grant hacket all have pretty much the same belief. ie, swim swim swim but, if technique goes out the window, then its time to stop! (aside from all the planing). They became the best, from performing Best in training. Do too much, and Best is no longer possable, and it carries over to race day!!
Tis a good reason why, one should always run through and past the marker you are running to in training! Give up just before, and habit will take over and you will do so in a comp. :o