I still think that the emphasis on absolute strength comes at a cost. there needs to be a balance (also, the early reps out to 800 are really tempo related). Whatever you want to emphasize requires the adjustment of any competing (that is high intensity) element in favour of the one you want. If the no of reps in the weight room and the number of short acceleration are reduced to the minimum level which will result in maintenance there, more CNS and muscular reserve is freed up to advance the qualities that are inadequate. This is discussed in the Forum Review, available on this site.
This ties in with what we’ve been discussing in the Force Application thread.
Ahhh…Charlie, you know I have the forum review. I can guarantee the emphasis in not on absolute strength. The last weight workout was Feb 9th; lat pull-downs 3x6x210lb, front squats 4x225, back squat 3x275,2x315lb. He did no benching this season except for 1 lift of 295lb (no warmup) during week 6 of practice.( his training buddies were maxing out and he felt the need to showoff).HE also matched his pr in the clean(300lb) on that same day and we were still in the acc phas. The heighest weight we were using the weeks before for the clean were 3x9x185lb(wk4) 3x8x205(wk5) From Oct. to early Feb. we were lifting once sometimes twice a week, most times once with a jump circuit replacing the other lifting day. We came no where close to 90% on any of his major lifts during this time. In fact, when we added the jump circuit in Nov-Dec we did most of the lifting below 85% max.
So you can see the problem is not an emphasis on absolute strength. Charlie, could you also read over the below thread starting from post 14. There is some relavant info in there, and you started to give me help in this same matter, with this same athlete.Thanks. http://www.charliefrancis.com/community/showthread.php?t=3168
Overspeed is a Bad Plan for Elite Sprinters ( as CF explained above )
but for “sprinters” that can´t run faster,
even doing all those weights, plyo´s, max v works, etc, etc, etc…
Overspeed ( for a time ) could be a good plan ( for psychology & CNS ).
Do you have control over the running part of the program now? If so, what’s being done. He had a long to short program last year. What now? List all his sprint training PBs for this year so far.
I’m so confused about that overspeed topic!! To me it has gone both ways. On somedays I used to come in the session with no concentration and no thinking of the frequency. So then I used to feel that I’m being pulled to the ground as charlie said. My back was really messed u by these days. But then when I used to come in with all the concentration on matching the required frequancey to get my self running in good form, very good results were achieved! It might be an illusion though. I mean on these days I thought I was doing fine because of concentration it might have been me in good form. So may be I was decreasing the % of aid and so reducing the backdraws. I don’t know. All I know is that after a month of crazy 3 days of overspeed a week I dropped from 11 to 10.57 in the 100m ( elec.) But at the cost of a very bad back and so I guess I have " ran away " with the gains since I’m not gonna do it again.
It will serve from now to ever…
Now you ( your mind ) knows that you´re capable to run faster than you can.
You know what i mean ?
What kind of overspeed are you doing ?
yeah I got what you mean. Its true that I get that feeling now. Lets say that it has broken a barrier inside. As for my overspeed. I used to get pulled by a partner over 50m from start to finish and we used Camera timing to accuratly get the splits of the last 20m. I mean from 30-40 and from 40-50. It was obvious that we used to reach top speed at 30 (or maybe before). running typical splits of 0.90-0.94 in each 10m. The first split didn’t change much if any from the second split. The strange thing is that if there was a change then the second split was always slower than the first one which might be explained by what Charlie said about being pulled to the ground! As you see from the splits we never tried to OVER pull each other.It was very slight so that we barely sensed it.
Thanks! No, I don’t have control over the running part of the program. However, some changes were made to the program from last year.
For the first 12 weeks “they” were in the gym 3x a week and on the track 2x. Gym work included; day1 weights, day3 fitness circuit (bw), day5 weights then it was change to a jump circuit. On the track; day2 & day4, 800/600/400, 3x600, 2x800, 500/400/300/500, 300/350/400.
From week 13-24; 2 days in the gym, 3 days on the track. Gym work equals weights or jumps/plyos. Track work; day1 some form of break down(5/4/3), day3 starts from blocks, day5 hills 8x80 or 2x300m.
From week 25-38(present); no gym, track 5 x a week. Day1 breakdown, day2 blocks, day3 warmup or easy strides, day4 blocks on curve, day5 4-5x100m.
PBs for this year in practice 350m=41.2, 300m=33.8, 250m=27.4, 200m 21.1, 150m= 15.6 None of these times were taken during any specific time trial.
Thanks again.
No man come on. Who would do downhill over speed? I wouldn’t do that for sure. But then I should tell you that I have one leg longer than the other and that makes me very unsure of what the causes of my injuries are. ALL my life injuries have come in one leg. The longer leg. I’m fixing that static error nowadays by designing special shoes. But then I will never know what were the cause of most of my injuries. The leg difference? Or the action at which the injury actually happened
I´m telling you, don´t worry about the leg difference…or…
Oops, let me start again.
What is the difference between legs ? I mean, how different?
I´m asking because my left leg is a bit longer than my right leg ( about 15mm ) and i know that some of champion sprinters “suffer” from this too ( Ato Boldon for example ).
Charlie, please don’t limit your suggestions to what can be done for this season, as I will be taking over the running part of the program next season.
. Thoughts??