I guess we were told to not pop up and keep the head down and " let it happen" . I did a ton of clap starts from the floor long before doing blocks to get the " feeling" of what it’s supposed to be like.
I was at U of T last weekend watching some of the university students running and there were lots of classic mistakes happening before the set command.
I think lots of people get a bit confused with the starts. It’s easy to have this happen.
We always did falling starts , never anything else unless we were in competition and then more starts out of the blocks happened but it was still not with every single run.
I think it makes a lot of sense to not make starting a high priority for your 400 meter guy yet. There are many other variables there that need to grab the attention of the program and as he progresses you can hone the skill of starts by spending more time.
This week was a recovery week, so only two sessions and then competition to come on Saturday
Tuesday - 5 x 50m Block starts, worked on extension of front leg out of block
Thursday - 300 in 39, 200 in 26, 100 in 13 with 8 minutes rest (he hit 39.7, 26.5, 13.75 - he did this out of blocks)
Reasonably happy with the session, as it was done in 14 degrees Celsius (57 F) and cold strong wind (35km/h)
Competition on Saturday is expected to be similar weather, maybe slightly warmer and less windy (but who knows at this time)
Competed yesterday. It was about 14 degrees Celsius (57 F) and cold cross wind (25km/h)
Ran the 100m in his best time for the year, also ran a 400m. Run a technically poor race, which I am not surprised about, and run out of gas.
We have 6 weeks or so to his main event, so time to get serious
A best time for the season in that type of weather with those conditions is an excellent sign.
It will be interesting to see what the next 6 weeks will bring.
I thought you were supposed to have amazing weather this time of year? Or is this a Canadian stereotyping Australia as " all the same" ?
We have had a week of average weather for us, if the weather comes from the South it is cold (South of Tasmania is the Antaratica)
Tuesday’s Session
-
Jumping
a. Ankle Jumps 1 x 10
b. Double Leg Jumps 3 x 5
c. Alternate Single Leg Jumps 2 x 3 each leg
d. Bounds 4 x 3
e. Bounds with 10m jog-in 2 x 3 -
Speed
3 x 40m with 20m fly (he was too slow in those) -
Weights
Deadlifts 3 x 3
Floor Press 2 x 5
Split Squats 2 x 10 Fast
Front Holds - 2 points 2 x 10 each side
KB Row in Push Up position 2 x 8 each arm
Modified Glute Ham Raise 2 x 5
Pallof Press 2 x 5 breaths each side
Athlete was tired, think it was the day for it.
Athlete is driving for at least 6 hours today plus 2 hours working in confined spaces (minimum) for work so the the session for Wednesday (today) was as follows;
10 x 200, 1 minute recovery no faster than 34 (suggested he can take it out to 37) or 15 minute jog. Happy for him to choose either as I want him to just get the legs moving after driving most of the day.
Thursday session is meant to be 2 x 300 with full recovery, but will reassess on the day.
Saturday comp is 200 and 800
Athlete warmed up well, so decided on the 2 x 300m. Unfortunately, at 100m to go he felt his hamstring pull. He could walk, but in a similar location as previous injury. Will review it tomorrow night, with massage therapist.
oh that is too bad.
I know driving can be very hard on people . One, you are sitting but the other is, if you are the driver and not the passenger, the leg is cut off at knee , not able to move much due to driving.( lack of circulation) At lease you can move your legs somewhat more freely if you are a passenger.
Often we did very little training after any long distance/ duration of driving. It’s almost as bad as standing up but one might not think so.
It sounds as though it might be useful to get some of the scar tissue out of there in the hamstring. I know it can be very painful to do this type of work.
Is your massage person able to do this kind of work?
Paraffin wax can also help with this sort of thing but it won’t replace manual therapy.
Thanks Angela, he did train on Wednesday (the day he traveled)
I will have a chat with the massage therapist tonight, thankfully she is my partner, about working out the scar tissue.
Fingers crossed it is nothing major, and we can get it working properly.
Here is the rehab running program we are working on - my interpretation
Day 1 Rest Assessment
Compression
Day 2 Drills + Medicine Ball Assessment
Drills
• Step ‘A’ Walk 6 x 10m
• Step ‘A’ March 6 x 10m
• Step ‘A’ Skip -
Medicine Ball Exercises (Seated/Lying Only) 10 exercises x 10 reps
Heat Treatment on Site overnight
Day 3 Drills + Tempo + Medicine Ball
Drills
• Step ‘A’ Walk 6 x 10m
• Step ‘A’ March 6 x 10m
• Step ‘A’ Skip 2 x 10m
Tempos
• Easy Tempo 2-4-6-8-10-8-6-4-2 x 20m
o Recovery Walk Back/Reps + 1 minute/Sets
Medicine Ball Exercises (Seated/Lying Only) 10 exercises x 10 reps
Heat Treatment on Site overnight
Day 4 Drills + Tempo + Medicine Ball
Drills
• Step ‘A’ Walk 6 x 10m
• Step ‘A’ March 6 x 10m
• Step ‘A’ Skip 2 x 10m
Tempos
• Easy Tempo 2-4-6-8-10-8-6-4-2 x 20m
o Recovery Walk Back/Reps + 1 minute/Sets
Medicine Ball Exercises (Seated/Lying Only) 10 exercises x 10 reps
Heat Treatment on Site overnight
Day 5 Drills + Tempo + Accelerations + Medicine Ball
Drills
• Step ‘A’ Walk 6 x 10m
• Step ‘A’ March 6 x 10m
• Step ‘A’ Skip 2 x 10m
Tempos
• Easy Tempo 2-4-6-8-10-8-6-4-2 x 30m
o Recovery Walk Back/Reps + 1 minute/Sets
Accelerations
• Easy 6 x 20m
o Recovery 2 plus minutes
Medicine Ball Exercises 10 exercises x 10 reps
Heat Treatment on Site overnight
Day 6 Drills + Tempo + Accelerations + Medicine Ball
Drills
• Step ‘A’ Walk 6 x 10m
• Step ‘A’ March 6 x 10m
• Step ‘A’ Skip 2 x 10m
Tempos
• Easy Tempo 2-4-6-8-10-8-6-4-2 x 30m
o Recovery Walk Back/Reps + 1 minute/Sets
Accelerations
• Easy 6 x 20m
o Recovery 2 plus minutes
Medicine Ball Exercises 10 exercises x 10 reps
Heat Treatment on Site overnight
Self Massage Now
Day 7 Drills + Tempos + Runs + Accelerations + Medicine Ball
Drills
• Step ‘A’ Walk 6 x 10m
• Step ‘A’ March 6 x 10m
• Step ‘A’ Skip 2 x 10m
Tempos
• Easy Tempo 2-4-6-8-10-8-6-4-2 x 30m
o Recovery Walk Back/Reps + 1 minute/Sets
Runs
• Limit Acceleration to 20m 100-200-300
o Recovery 5 plus minutes
Block Starts 4 to 6 x 20m
o Recovery 2 plus minutes
Medicine Ball Exercises 10 exercises x 10 reps
Heat Treatment on Site overnight
Self Massage Now
Day 8 Drills + Tempos + Runs + Accelerations + Medicine Ball
Drills
• Step ‘A’ Walk 6 x 10m
• Step ‘A’ March 6 x 10m
• Step ‘A’ Skip 2 x 10m
Tempos
• Easy Tempo 2-4-6-8-10-8-6-4-2 x 30m
o Recovery Walk Back/Reps + 1 minute/Sets
Runs
• Limit Acceleration to 20m 100-200-300
o Recovery 5 plus minutes
Block Starts 4 to 6 x 20m
• Recovery 2 plus minutes
Medicine Ball Exercises 10 exercises x 10 reps
Heat Treatment on Site overnight
Deep Tissue Massage Tonight (Work on Scar Tissue)
Day 9 Drills + Tempos + Runs + Accelerations + Medicine Ball
Drills
• Step ‘A’ Walk 6 x 10m
• Step ‘A’ March 6 x 10m
• Step ‘A’ Skip 2 x 10m
Tempos
• Easy Tempo 2-4-6-8-10-8-6-4-2 x 30m
o Recovery Walk Back/Reps + 1 minute/Sets
Runs 100-200-300
• Limit Acceleration to 20m
o Recovery 5 plus minutes
Block Starts 4 to 6 x 30m
• Recovery 3 plus minutes
Medicine Ball Exercises 10 exercises x 10 reps
Day 10 Drills + Tempos + Runs + Accelerations + Medicine Ball
Drills
• Step ‘A’ Walk 6 x 10m
• Step ‘A’ March 6 x 10m
• Step ‘A’ Skip 2 x 10m
Tempos 2-4-6-8-10-8-6-4-2 x 30m
• Recovery Walk Back/Reps + 1 minute/Sets
Runs 100-200-300
• Limit Acceleration to 20m
o Recovery 5 plus minutes
Block Starts (limit acceleration to 30m) 4 to 6 x 40m
• Recovery 3 plus minutes
Medicine Ball Exercises 10 exercises x 10 reps
DMA, I really like the progression of your hamstring rehab, if I may, what are the “Tempos 2-4-6-8-10-8-6-4-2 x Xm”?
2 reps-4 reps x that distance. Basically we will use walk back rest between reps, then 1 minute between sets.
Hope that makes sense
Essentially a pyramid build? Absolutely (currently coach indoor track on a 40m straight away).
Thanks for the quick response!
I pretty much stole it from the old CF site and Mach info.
Seems to work well, as long as athlete does the other side of the equation - IE physio, massage, and recovery protocols.
The athlete is off to physio today for assessment, as he hasn’t been able to get in.
I am suspecting it is a lower back issue as he has an issue there, but will be a good chance to look at achilles and adductor as well.
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Thanks for listing the rehab DMA for everyone.
It’s a rock solid protocol.
I remember we had many football players come to visit as they used to say there was a " doctor" in Canada that could fix hamstrings. ( it was Charlie they were speaking about ). I remember one such player from Dallas and he said I made the best burgers he had eaten ever. He was over 300 pounds so I will take that as a serious complement. 
Why not. Anyway, The team was ready to let him go. He was devastated. He had a hamstring injury. He did not lose his leg. He was better in one week. The sport of Football has so much money that it can just eat people up and spit them back out if they want to. He was fine and he did not get cut and we never really heard from him again ( which was good under the circumstances).
I was always impressed with the football players who came to see Charlie because they were all very hard workers and very organized and the most shocking thing that struck me about all of them is they had never received much therapy. I guess the competitiveness in that sport is such that it weeds out those who can not tolerate some of the volumes and intensities that are required in team sports where methodology is not exactly designed for each individual as much as the team as a whole.
Some people are able to endure crazy amounts of work. ( Tim and Marion for example).
Others needed more careful training to realize their very best.
Injuries really are a part of training and they really never should end a persons career.
Thanks Angela. If a 300lb professional football player likes your burgers, that is a big compliment.
I hope no one minds me posting my interpretation of the protocol, but there is some seriously good stuff on this (and the old site) including Pioneer’s weights protocol for peaking. Would love to know if he is still using it in similar form (changes to a program occur over time naturally)
Athlete went to physio, went to the business I suggested not the physio I suggested.
Hamstring is okay, nothing major. Physio, and athlete, more worried about achilles. Athlete said the following;
- Physio has referred him to another physio (to the one I suggested initially)
- Said you should only run once every three days to give your achilles time to recovery
- Gave him for exercises to do, of which three he does varieties of with me
My grumpy responses to the above
- Happy
- Makes no sense to me, so need to find out more. The athlete will also take that literally, and that my not be the context of the comment
- Suggests he doesn’t do the exercises correctly - he has a habit of rushing and not doing it correctly.
Athlete was meant to re-visit physio this week, but decided he was going away for a week to get over achilles.
As a person this pisses me off, I know other athletes (from other squads) are annoyed at this athletes attitude. But him doing this has given me a change in my attitude, although I don’t like it, that I will write programs attend allotted training and the rest is up to them. If an athlete comes along with attitude of ‘crossing the t’s and dotting the i’s’, my attitude will be give them more.
I can’t control the attitude and aptitude of athletes, but I can control the effort I provide.
Here is the programme for the rest of the season. I gave this to the athlete, and told him the ball is in your court. It is the first time I have given out track sessions to athletes, as I feel if I give someone to do something they will do it even if they shouldn’t.
23/02/2015 Mon Off Off
24/02/2015 Tue Track “2 x 40-20-20 FEF; 8 minutes; 4-6 block starts”
25/02/2015 Wed Tempo 8 x 200m in 35 sec, 1 minute rest
26/02/2015 Thu Track 50+300+50; walk rest
27/02/2015 Fri Activation Weights
28/02/2015 Sat Competition 200 + 800
1/03/2015 Sun Recovery Beach - Deep Water walking 20-30 minutes
2/03/2015 Mon Off Off
3/03/2015 Tue Track 4 x 80m relaxed speed; 5 minutes
4/03/2015 Wed Tempo 6 x 300m in 53.5 sec, 1-2 minute rest
5/03/2015 Thu Track “1. 120m (1st 120) - 16.6 + 2. 120m (2nd 120) - 15.7 + 3. 120m (3rd 120) - 17.2
5 minutes rest”
6/03/2015 Fri Off Off
7/03/2015 Sat Hills 3 x 20 + 100; walk back/reps + 10 min/sets
8/03/2015 Sun Recovery Beach - Deep Water walking 20-30 minutes
9/03/2015 Mon 11 Competition 400 + 4 x 200
10/03/2015 Tue 10 Recovery Beach - Deep Water walking 20-30 minutes
11/03/2015 Wed 9 Tempo 10 x 150 in 26.7 sec, 1 minute rest
12/03/2015 Thu 8 Track 1 x 300
13/03/2015 Fri 7 Recovery Beach - Deep Water walking 20-30 minutes
14/03/2015 Sat 6 Track 1 x 120m Block Start
15/03/2015 Sun 5 Recovery Beach - Deep Water walking 20-30 minutes
16/03/2015 Mon 4 Off Off
17/03/2015 Tue 3 Track “1. 60m (1st 60 of 400) - 8.3 + 2. 60m (back straight) - 7.8 + 3. 60m (280 to 340m) - 8.6; 4 minutes rest”
18/03/2015 Wed 2 Recovery Beach - Deep Water walking 20-30 minutes
19/03/2015 Thu 1 Warm Up or Off Warm Up or Off
20/03/2015 Fri 0 Competition 400
21/03/2015 Sat 0 Competition 100 + 4 x 400
22/03/2015 Sun 0 Competition 200 + 4 x 100
To be honest I am not sure how he will go, as the 50-300-50 was done at low intensity