I’m just trying to point out that every move now must be taken with care and in areas with the least risk. You’ve already pointed out that the plyos aspect is very low- it competes most directly with speed work. I found that plyo numbers were reduced as sprint session performance went up, though weights could be maintained or even increased. If you are reducing plyo numbers, you may have room to move the weights up a bit BUT if you’ve already had to reduce the plyos to close to nil to keep the speed going, then there may be little, if any romm for advancement of weights, at least for the time being.
The single area that can (and must!) be advanced, without any risk is proper THERAPY. There is only an upside so long as the therapy used is monitored by you and coordinated into the program. I refer you to the graphs of therapy in the Vancouver DVDs, which I believe you already have. You can see the progression and type of therapy proposed according to available budget. Olu will very soon be in the position to get all the therapy he needs. If you don’t have these graphs, please contact me directly and I’ll get them to you right away.
Thanks for Charlie for the advice. Rehab is for sure our weakness. The hamstring tear is the first ever injury he has since i know him, he had just a slight knee pain in May 2005 and a slight glute pain in 2006 but it was over in a couple of days. But as level increase we will get closer to the system limit and encounter problems.
Fulkrum:
For 100m i took data for all-time men’s top sprinters and draw models from it. I considered Olu as a deviation of it and a possible 9.8 performer. I took his 10.15 PB from 2003 as the start and work on what would be the way to run 9.8. Now i’m model for faster times (and all-time world lists have moved as well).
All-time bests can maintain stride length over a whole 200m, while very few 20.50 performers can do so; This is a first clue about what rythm is about 
PJ - Great info so far, keep it up.
I was wondering if it would be too much to give us an example of one of Olu’s training sessions before he lifted weights?
He has incredible muscle development for someone who did not lift much before; I want quads like that!
Robb_P : Olu’s quads circumference are 62cm (24.5 inches). Not really impressive. I red Dwain Chambers were 79cm (31 inches)…
You ask for one workout from last year, i closed eyes and put a finger on the paper and i found 20 June 2005, he did 4 x 30m (walk back as rest), Rest 10min, 3 x 60m (rest 5min), Rest 15min, 3 x 80m (30m relax + 50m fast).
hey PJ,
not sure what I’m missing here, probably a lot… but if Olu’s capacity to maintain his rhythm for a long time (at least 100m) is your aim, then I would think you had to work more on specific strength and specific endurance. Yet you have not done so much in weight-lifting nor so much specialspeed endurance.
What have you done to develop his ability to maintain rhythm through at least 20.5sec 200m then please?
This is very interesting to me. My first coach, a crazyman, had calculated a mathematical relatinship between length and rate for 100m, which he showed to Don Quarrie. Don was very interested and asked for a copy and explanation, but I don’t think it went much further between them …
Well,is not so little volume if there is lack of regeneration… :-).
Ok.
I understood your approach PJ…but i didn’t understand if you work on the deviation from the ideal curve with the opportune means for improving frequency(fast skips) and/or strides(bounds),or you use the track work trying to give him tips like (here more frequency,here longer strides).
Fulkrum : That’s still under 600m, however it was a cycle when i was there for massage.
kitkat re-rythm : At full effort pace, Olu is losing was rythm after 60m last year, now it is 80m, hopefully next year it will be 100m 
… His 200m races, even in 20.5, are not run in a satisfying form so we just leave it (also, i’m concern about keeping race rythm in straight lane, which i’ve found been disturned when starting on a bend).
If the intensity pace for training distances is reduced to a certain amount, he can keep rythm until 150m, then lose it. If the intensity pace is once more slightly reduced, he can maintain for 200m, etc… The problem is that if intensity is reduced too much, we get into the 75%-95% area which is not really interesting for us. THUS we have to find ways to do speed endurance is a satisfying rythm, and the best we have found so far are split runs for distances ranging between 40m and 100m.
SO PJ, not only are you a good coach, but also a good educator. I understand now. Thankyou. Sometimes language (terminology) can be a barrier when it should be a bridge. My incompetence 
I have both the DVDs which graphs are you referring to? Van 04 or 03?
Sorry to be a pain in the derriere.
I think an example of each, if possible, would be something good to see for this or any other distance and/or gender.
Thanks!
PJ any chance of posting some of olu’s training runs so we can all see him in training
And lifts? 
Pj,
I heard Olusoji might run in Hengelo at the FBK games. Is this true?
Looking forward to see him there… and maybe have a chat…
i think i can guess what you mean. But are you running sub 9,90 ? I m not. And i m quite happy to talk about the sport also.
What would be the benefit if just guys like Ato, Charlie, Pj and so on talk with each other?
In fact: if Ato hasnt said anything we wont have stuff to discuss about 
I would still consider that pretty good for a 5"9 person. His knee muscles are also well developed.
In this picture, he looks more powerful than Gatlin ImageShack - Best place for all of your image hosting and image sharing needs
Thanks for providing an example of a training session from last year.
how many of you have buyed and read books for getting infos about training?
Man, this site is just incredible. Its a source, greater than all books i know(exclusive CFTS 
).
This topic could also be called: Inside training of sub 10 guys or sth like that…
Thx for that. I hope the site lives as long as i plan living…
Yes we are going to Hengelo. Depending on the condition Olu might break the meet record, 10.08 by Leroy Burrell in 1994 (the year he did … 9.85 !!! 
)
For elite sprinters :
- muscle size has no corelation with max strength as expressed by weight lifts PBs
- weight lifts PBs have no corelation with start or acceleration abilities (time at 30m)
- body height or lower limb length have no corelation with start or acceleration abilities (times at 5m or 30m).
These important facts, which come from my statistical analysis on a large population of elite sprinters and go against common ideas, are much more important to know than what are Olu’s weight lifting workouts, which would be misleading for our readers on the actual importance of weight lifting.
if you don’t mind me asking what would you consider to replace maximal strength as the detrimining quality for acceleration and start cabilbities. internal factors such as the central nervous system and an athelte’s “wiring”.
PJ,would you mind expanding on this?
I can see where people can get misled on the correlation between weight room numbers and track times that is where IMHO the power output of the lift has a greater carryover (350lbs in 1 sec V 350lbs in 4 secs). That said though how does that fit with Charlies comment earlier of
I’m just trying to point out that every move now must be taken with care and in areas with the least risk. You’ve already pointed out that the plyos aspect is very low- it competes most directly with speed work. I found that plyo numbers were reduced as sprint session performance went up, though weights could be maintained or even increased. If you are reducing plyo numbers, you may have room to move the weights up a bit BUT if you’ve already had to reduce the plyos to close to nil to keep the speed going, then there may be little, if any romm for advancement of weights, at least for the time being.
? 
hope this makes sense.
These are great observations, but be a bit careful. This does not mean that for a given sprinter that improving “weight lifts PBs” will not correlate to improved start or acceleration. In other words, if a given sprinter improves his weight lift PBs in the context of a well designed sprint training program, he will likely improve his start and acceleration.
However, just because sprinter A can squat 400 and sprinter B can squat 500 that DOES NOT mean that sprinter B is necessarily faster.