Don’t forget that one of the athletes this thread is based on is a hurdler and for that reason most of the runs are submax in the first place.
Two, based on the number itself without seeing athletes it’s not possible to state whether the volume is actually high or not.
Hypothetical indoor competition day.
Two series over 60m.
Athlete needs to warm up.
A few accelerations in trainers (4) over 20m, couple block starts 30m maybe x3 1st round of 60m,
2h break, similar warm up with maybe 2x30m block starts.
That’s will give you volume between 430-460m.
But what’s that actually mean?
So my question for both of you is: why is that the 430-460m at the competition it’s OK but reaching for about 520 at the training it’s very high?
And if you are going to drop down “the volume”, what you are going to taper from?
I would count that hypothetical competition scenario as 270m of HI work (5x30m plus 2x60m), as strides and short, easy accelerations in trainers are part of every warmup, whether competition or training.
So there is extensive and intensive tempo and I confuse them.
300’s we were doing 5 min rest between runs as a basic minimum and as we grew out of GPP and into the next phase ( say in early October) the quality began to improve. So we would do less as the speed got better and then the breaks were higher too but they still were not full out 300’s. Remember I sucked at longer stuff so this was foundation work for me to tolerate the multiple 30’s and 60’s that were coming once we went indoors.
Ive already written out my one season in 1993 and am going to do 1994 and will be including it in my next product coming out soon. I’m will also show the 400m prep I did this summer for a 20 year old male and show part of his incomplete GPP with some comments.
500’s same thing. I never did full out 500’s. Thank gosh for that. 500’s were bad enough. I think Charlie wondered why I was so bad at SE and his speculation was a lack of background in the work like 300’s and the tempo volumes that facilitate other work that is fast and longer.
I agree Wermouth. Even at high intensities there is nothing extreme about the sprint session volumes you’ve indicated for your athletes in my judgement. Perhaps Angela was referring to all work done in a session (bounds and so on)?
Have you looked at Charlie’s 10-day taper? Not counting tempo, Ben did not do much over 300 meters of work in the WEEK before the 1988 Olympic final. Here is a fellow named Usain warming up before the Moscow World Championships:
There is not much volume or much speed here–certainly not anything like 400+ meters of HI work.
There used to be a video series on Youtube with Dan Pfaff where he talked about concepts like “stabilize” and “actualize”. The concept is that if you just do a sharp taper, your biochemistry goes into “shutdown mode” as Pfaff said and won’t perform. So you want the body to get used to performing (well) at the intensity/volume you want to race at. I don’t go from 1200 meters to 300 peters in just a week. I go from 1200 to 1000, then 600 (just 60s) for a week, then the taper goes about like this–the first day is VERY hard, then it cuts down to practically nothing, but getting used to this level of volume comes in the week or two before the taper starts:
Sat 4X30+2X40 resisted + 2X30 flying overspeed + 1X60 (this is contrast training straight from speed dynamics)
Tue 5X30 blocks
Thu 3X40 3pt
Sat 2X50 3pt
Mon 2X50 blocks
Thur 2X30 blocks
Sat RACE
350-450m of HI is pretty much standard for us 3X/wk, but some does go up to 500-600 early (3X30+3X150).
13.66 for the 110mH is quite some output ability though!
As I mentioned, I think the volume used is fine because training is conducted at sub- maximal speed. Going all out in training while using the same volume would probably be too much to handle.
Little off topic, I apologize, but is Bolt doing bounding at 15 seconds into the video? He’s floating really high, even though Jamaicans like to generally drive with low heels staying close to the ground to increase frequency, so it doesn’t seem like he’s actually doing starts. Maybe he’s bounding to get his CNS warmed up? postactivation potentiation effect.
His warm-up accelerations always look like this. I think he’s practicing the pushing action during acceleration, but since he’s upright he’s pushing up rather than forward.
I have found with my training I can work up to 200m when working on SE and maybe 300m on ext tempo runs. When I start my real training next spring maybe I’ll do longer ext tempo runs the first month (4x300 or 3x400 and normal tempo day 2) then move to int tempo for 4-6 weeks before finishing with control SE (accel for 20-30 then maintain over total distance of 150-300m). FYI - my int tempo is more what Charlie recommended not your typical booty lock shit. Example 4-6x200 resting 4-8m. I’m not sure how much those longer ext tempo runs help besides a mental edge for myself.
Did all the short sprinters do these long runs? Do you feel these longer ext tempo runs are necessary in a s2l plan for short sprinters? Correct me if I’m wrong but it seems like those runs were on the higher end as you grew out of gpp?
Decent time for a junior for sure, however, keep in mind what the human performance ceiling is, at present, 12.80 for the seniors and 12.99 for the juniors (U20). From this we observe a .67 differential from Wilhem Belocian’s U20 record which, as we know in elite sprinting, is a vast distance.
Interestingly, the U18 record is even faster at 12.96 (Jaheel Hyde) which broadens the gap to .70, though I’m not sure what age Wermouth’s hurdler is.
RB34, keep in mind that if you are not going to be running any 200m in competition that beginning with 60-100m runs on a mild grade hill, or with a sled, is a great alternative for getting back into the swing.
Extensive tempo hill/sled to Intensive tempo hill/sled and onwards…
James,
Can you expand a bit on the ext/hill/sled to int/hill/sled. Are those 3 diff sessions? Also, any thoughts on the weight of the sled for 60-100m? I know it depends on many factors but general thoughts would suffice.
I will be running the 200m in every meet, I have found even though I am not great at the 200m it does great things for my 100m time esp on the SE side of things. I have a similar question as Ollie has below. Can you explain the 60-100 runs on a mild grade hill (what’s the purpose)? I’m assuming you also mean ext tempo follow by hill/sled work for int tempo etc?
For my current training:
Blk 1: 2 mile jog/walk and bw circuits…
Blk 2: Ext tempo 100/200’s, mb circuits, bw exercises. Blk 3: I still want to keep the training general but move towards the weight room. Leaning towards MTC and TCT type of work in the weight room. Db and single limb work with various tempo. Ext tempo on the track.
Blk 4-5-6: Hypertrophy, Max strength, Power (mod bob sled type of training without the ol’s and specific training)
