I have been reading about Charlie’s methods, very interesting. Here are some results from an experiment I have been doing with an older athlete coming back to track after some time. The experiement is carried out over a few years off because of shin problems.
Summary of 100m results for period of experiment:
Time after injury no running, sport or gym for 3 years: 16.42s – weight 64 Kg
After 9 months of strength training, no sport or running, time 13.94s – weight 77 Kg
After 1 month of learning to lift knees high and general metabolic conditioning, 13.01
After about 3 weeks of starting speed work I can run 12.60 in a race.
Question:
How much better do you think I can get using Charlie’s training system?
Just to clarify, I would like to know what kind of times I should be aiming to run off of proper training so I can set myself goals for the next six months.
Do you think it is possible to break 12seconds bearing in mind I have done no endurance or real speed work yet?
How fast have other sprinters progressed in their first year of training?
What an interesting experience you have had. There’s been a lot of debate about how important strength training is. I hope others chime in here with their impressions.
As for answering your questions, I don’t know whether an estimate of your times can be made without working with you day to day. I’ll let others more qualified say for sure though.
Just keep on training. If you need specific advice as to how to structure and build your training program feel free to ask (after searching through the forum of course). You definately have huge improvement potential (4 seconds in one year!), so I think it you train consistantly you’ll definately be seeing the 11’s shortly. Keep us updated.
Try this, dont set time limits to your training. Just set the specific goals. Like, i want to be able to squat 150kg for 5reps. And, i want to be able to do 10 * 200m tempo at 30sec. And, i want to be able to do 2 * 300m in one session without being totaled. Then, as you reach your goals, make up new goals, just make them small and acheivable. The results will come as you hit new training heights. Set massive goals in a short time frame, expect to become mentally weak and goalless and see your times go nowhere.
Just my .02
At age 39 I managed to drop from 14.7 HT to 11.89 HT ( equivalent ) in 100m and from 32 to 24 in 200m - from june 02 - to august 03. I’m hoping for some improvement this season too if I can get me injuries sorted.
Using CFTS and info on this forum I should think u have plenty of scope for improvement - best of luck.
i started in october 2003, and my PB so far is 11.3ht. for the 100m, and 24.7ht for the 200m. My first recorded times were 13.3ht for 100m, and 26.7ht for 200m back in Feb. However just like you, i’ve suffered from terrible shin splints. Btw i’m a 20yr old former couch potato
tc,you will get faster with very basic training of any sort once its in relation to the sport.you will notice that big improvements will be made first then it will begin to taper off just as in strenght training.just remember when you reach this point you will have to address the finer points in sprint training such as refining mechanics etc.just remember that improvement is highly possible in any human no matter thr sport or ability but keep the outlook realistic.you will get under 12 for sure anyone can do it and i’m sure you can keep us all posted