hey guys im reading cfts for like the 5th time and im wondering on page 58 he says doing during the indoor period hes doing nothing over 60, but when he gives the sample workout in the earlier chapter he has speed endurance runs in for like 250m so which one is it.
the speed endurance runs are probably for outdoor season.
If you only have one griviance and you have to cite a page number for it then its a pretty good product.
ok playboy, just to let u know i think its a great book thats why i keep reading it a couple times a year…
I will have to have a look at my version.
But it could mean, that they do no direct speed work greater than 60m as a guideline.
Special Endurance is a different kettle of fish.
I figured you liked it, or why else would you read it more than once, I just forgot to extrapolate on that in my post, sorry bout that.
Charlie could you explain are the 60m’s SE are done. I search the french training tread. I would think these would be better yo do during the indoor season rather than outdoor.
Thanks.
Because you are missing a word i’m not sure if you are asking how the 60m SE are performed or when?
How: Runs over 60m with increasing intensity limit.
When: During SPP1 before indoor season.
It’s all explained with graphs etc on the Vancouver 2004 DVD.
Sets of 4 x 60m with limited recovery are the SE in SPP1.
Maybe prior to indoor season…
4x60m 3-4 minutes rest?
as opposed to 2-3x150 at 10min rest?
Thanks,
Think of the comparative volumes and rest periods. You’d need a higher volume of 60s (but not the exact same vol necessarily, also a longer rest for the 60s to be comparable to the 10 min recovery between 150s- perhaps 4.5 to 5 mins.
Just some info on this from previous posts by Charlie:
You can do the SE once a week as split 60s, though I’d start with shorter breaks (say 2 to 3 sets of 4 x 60m with 2.5 min between runs and 7 to 10 min between sets) moving to longer breaks, lower set and rep numbers at higher speeds as you progress.
Partial recovery work is more CNS intensive and lower in LA production than continuous longer runs. Ben’s volumes were high though never as high as Mennea’s, though at higher speeds. The Italian Volumes, often not believed but confirmed to me by Pavoni in 1985, were too high to be optimal for the 100m, but ideal for the 200m.
The 4 x (4 x 60) is at 95% of best current time- it’s not an effort judgement. In fact it may feel fairly relaxed and easy for the first few reps. That’s why you need to time them to see what’s really going on.
The 95% is a time assessment of current speed- so it’s not that hard from an effort perspective, and such volumes (4x4x60m) are not unusual for high level athletes, though 3 sets might be more typical. Remember the earlier on in the phase, the slower in actual time 95% is, and, therefore, the shorter the breaks can be. Remember, also that these recovery breaks are incomplete, making this the short to long program equivalent of special end. Also remember that these runs are at below the pace possible for the acceleration portion of the training at any point in time until breaks between 60s are complete and the numbers greatly reduced.
Reasons for the selection of 60m reps:
1: The neural effect can be maximized as top speed can be reached by then.
2: It’s easy to see the relationship between speed and speed end over the same distance.
3: It’s easy to see the evolution of performance through the periods of the season as 60s can be done in any period, indoors as well as out.
4: It’s easy to adjust the ratio of speed to speed-end throughout the season by manipulating the breaks and acceleration distances in a short-to-long program.
You can see an example of such a program in the Vanc2004 DVD.
Hope this helps!
Charlie,
I know that you’ve used different types or variations of Olympic lifting for your athletes because it has been beneficial. What do you know about Gayle Hatch? He has a new website talking about Olympic style strength training for all athletes.
whats the site, i worked with hatch long time ago, hes a great great coach…
Could a workout like this be used early in SPP 1? 3X3X50m, 2 min b/w each 7 b/w sets
yep dont see why not, may want to look into the rest intervals
Are you trying to say that the 2min is too short or the 7 min is too long?
i think a lil too short…