Not long time ago we talked about responsibility youngsters should take for elements of training eg. warm up.
I am pissed off. Athlete Y messed up knee while running to the buss stop. WTF?!!!
What I know is that Charlie didn’t like what he called mixed mode workouts, due to injury risk. We know of course that he had the well-known 4X30+80+100+120+150, but outside the starts, all of those are in the SE range. He didn’t like mixing speed and SE. Me yesterday was the frequently discussed Ben 150s:
4X30
2X150 with 30 minutes
But I do not combine 40-60 with 100-150 because of Charlie’s objection.
Just a question
How you are going about Charlie’s L to S where there are workouts such as 4x30, 4x30blocks, 40, 50, 60, 2x200?
Not surprising that your guys liked the 3x80 then the descending ladder versus 300 then descending. The 3x80 feels, and is, more favorable for the S-L suited sprinter (both by way of morphobiomechanics as well as pure interests) and the neuromuscular stimulus of the 80s offers a much different spike (height) versus the 300 (breadth).
Charlie’s system is entirely accepting of performing acceleration work prior to special endurance (in fact it is essentially compulsory to do so). Where you have to be cautious, however, is getting into the max velocity realm and then following it with special endurance. You’re athletes are juniors so it won’t be as much of an issue because their outputs are not extraordinary; however, you’d still be wise to consider the justification in including the maximum velocity work prior to the special endurance.
I’m looking at Charlie’s l-s, s-l materials (Edmonton in this case) and I don’t see anything like the above as MaxV/SP1 in a SINGLE workout. I see workouts like 4X30/4X30(blocks)+2X150 and 4X30/4X30(blocks)+2X(40,60,80), but I don’t see a single workout with MaxV and SE1. He has 40,50,60 listed as acceleration twice, so perhaps this is with an acceleration limit of, say, 30m, plus maintain? You don’t literally keep your head down and accelerate all the way to 60, unless your name is Maurice Greene.
Quick question, where is the speed limit in week 10/11/12?
Exactly!
And yes, I am talking about week seven and week eight of L to S programme.
When the runs are listed in acceleration it doesn’t mean that all are done with 30m speed limit I think the opposite actually, that those 40, 50, 60 are quit fast and extend beyond 30m for a couple of reasons,
- you are already in week 7/8 so you are prepared to perform the support speed runs before the SE beyond 30m effectively and safely.
- I don’t think that Charlie would allow athletes he was coaching to do week 10/11/12 without preparations leading to those workouts.
Monday session went really well.
We did
3x20m falling start.
3x10m 3point start
3x30m rolling acceleration.
I wanted in the initial part of the acceleration to get the feet on the ground as soon as possible.
3x FEF this pickup drill was really well executed especially by athlete X.
Finished the session with 3x40m.
Moved to the gym.
DL 4x3
Arnold press 3x10
Hyper 3x10
Abs 250
Gluteus Activation exercise
Stretching.
Well, the point is to get faster.
The problem is where to place the support speed which is going to be missing from dropping volume?
Monday is our max velocity day
Wednesday Special endurance day
Friday speed L to S approach day where missing volume if filled out with acceleration and up to 2/3x 50m runs.
In Key Concept Charlie was talking about setting up day
"Speed sessions could follow this order:
- Warm-up
- Relaxed starts/Blocks
- “Flying” Sprints
- Longer Sprints
- Power Sprints /Blocks"
Other reason as to why 50s is that I’ll be asking athletes to feel what’s like to run at that speed and then just drop enough to allow smooth execution over 150s/200s
The recovery at this moment are between 15/18min. By the time we get to the the workouts with 50s (3x20m, 3x30, 3x50, 200, 150 or 4x20m, 4x30m, 2x50, 200, 150) recovery will be around 20/22min.
Another question for you James and lkh and of course for all who wants to contribute.
Looking at Charlie’s programme why do you think he placed speed (of up to 60m) in the acceleration section?
We know that acceleration may be done on every high intensity day. As for the pure maximum velocity, since you already have one day dedicated to it, the athletes should be fine because the reduction in over all training volume should not be that significant other than an actual taper for a competition. Instead, what should be occurring over the course of the SPP is a re-appropriation of training load volume such that (since you’re using a L-S) the special endurance distances are becoming shorter and shorter as they approach the competition distance.
In this way, in the L-S, what starts as special endurance I or II at one end, is balanced by acceleration on the other. Then as the SPP progresses the acceleration work and the special endurance work both work inwards towards maximum velocity.
Seems as if you’ve described a hybrid in which you have a max V day in addition to using L-S strategy on Friday. Even so, the Friday training can follow what I just described.
As for Charlie placing speed (up to 60) in the acceleration section, it’s all context dependent. Perhaps he was referring to intensity limit sprints in a S-L or being literal as acceleration does occur up to the point in which max V is reached, which for the elite men, is at 60m or beyond (closer to 80 for Bolt when he’s in top form).
Yes, it is hybrid approach.
Well, over 10/11 weeks the total volume drops by 270/300m.
I was considering keeping it more leveled over 10weeks then gradually reduce it.
As for Charlie placing speed in acceleration. James, we know that past 40m changes in speed are not that great, even big man reached max at 50 (unless you are referring to study B)
So if it was done with acceleration limit (suggested before) then why not put it all those runs together and do 150?
Anyway.
Last week sessions went quite well.
Guys are doing well.
More and more I think about the way athletes run, more and more I am considering option of reducing weights and shifting the work from strength work towards rehab, correction and compensation of athlete body.
Some of guys in the group are having issue with anterior hip rotation and I have to say that I am struggling with correcting their posture.
Good that the group is doing well.
While approximately 90% of max V is reached at 30m (for the elite men), we do know that acceleration continues to the absolute point of reaching maximum velocity which for all of the sub 9.8 crowd is occurring beyond 60m. In this way, the training of max V must approximate those distances; as even a flying sprint will necessitate a substantial pre-run for those guys.
Clearly then, the training of max V is specific to the point in which each sprinter achieves it. If you haven’t already, you can use your timing system to attain a few different 10m segments of a sprint (say out to 70 or 80m) and find out where they are achieving the fastest split. This will tell you where each of your sprinters are achieving max V and then you can adjust the training accordingly.
I agree that ‘weight’ training must be looked at very closely, broadened to ‘strength’ training and surely not localized to the conventionally performed movements.
Today we did:
4x20 rolling start
4x30m 3point start
Athlete Y didn’t look particularly good, bit flat, guess is that is bit stressed about school work.
Athlete X looked good we are working on neutral hip alignment. Bit left hamstring niggling, checked the muscle tone and everything seams to be fine, physio option was the same, however it was pointed out that hip position must be improved because it might cause the issue with transfer of nerve impulse.
After acceleration athlete X did 2x4x50m technical runs, all the reps on the grass with full feedback after each rep, well athlete didn’t feel any discomfort.
Athlete Y did 200, 150.
It was little bit cold so the runs were submax, not as well executed as last week therfore were bit slower.
After session we did
Hamstring strength exercises
Nordic one plus straight leg hip lifts (feet on the chair) with double and single leg.
Glutes activation (three different bridges) double and single leg.
Finishing with two ELDOA position for 1min each targeting lower part of thoracic and mainly lumbar segment.
Stretching.
Yesterday session went well.
Athlete Y did couple accelerations flat and over the hurdles then we moved to longer rhythms 3x8h+2x12h all hurdles 2feet in at 84, second to last 91 and the last at 1m.
First two reps over 8 really relaxed, then started to push running over 12h in sub 14
Athlete X had a good session too.
4x30m
2x3x80 was really smooth, 300 was relaxed, athlete was told to run smoothly through the whole session.
Got news from other specialist about constant niggling in the ham, gluteus firing too late and not enough.
In general last week was very productive especially for master athletes were they did well in European champs winning gold and even one was able to set new ER over 60m hurdles.
In the last couple weeks weather conditions improved and it looks like guys stepped up at the same time. I guess need to be l careful over the next week/two.
It looks like I spoke too soon about good weather. It was rubbish last Friday.
Friday session
2x20m rolling start
3x30m 3point start
3x40 falling start.
2x150.
Starts looked ok nothing special this time around, literally after first start I knew that session won’t be spectacular.
I was asking for smooth execution of all accelerations.
After first 150 I decided to finish the running part. It was much slower then week before, I guess Wednesday session affected their Friday one.
Did some power throws.
Gluteus Activation.
ELDOA stretches
That’s it.
Monday session was really good.
We have started blocks finally.
3x20m falling start
4x10m, 3/4x30m blocks.
Athlet X actually looked really good.
3x FEF+2x50m decent runs,
Athlete Y
3x20m, 5x2h+5x5h
Wasn’t particularly happy with clearance of the first hurdle. Athlete Y was also drifting to the right side during first stages of the session. But then put two very good runs,
Wednesday
Athlete X did 4x30m
2x3x80m and 250 athlete was looking quite comfortable.
Athlete Y did couple starts flat and over the hurdles. I have planned 4x12h, however as I have found out later that was actually doing some stupid things and hurt his foot so after second rep we were done.
Our Wednesday session wasn’t too good for athlete Y and quite good for athlete X.
Friday session was very good for both athletes.
We did
3x20m falling start.
3x30m 4point
3x40m 4point
Starts were very good.
Moved to 2x150
Both run really well in rainy conditions clocking low 16 and low 18.
So quite pleased with the session.
James & lkh I have decided to take some of your advices on board, however I will have 40s in programme before Friday SE runs.
I guess I have to observe, analyze, reflect taking necessary measures if/when necessary for/at the given workout.
Sure, and keep in mind, unless you already have, (as I haven’t gone through all of your posts on their training) that you can easily/smoothly transition to the 60m range by way of setting intensity limits.
Last Monday session session was really good.
Athlete X did 3x20m falling start
4x10m blocks
3x30m blocks
Starts were good time to time athlete forgetting to relax the top (tension in the shoulder with excessive rotation along vertical axis)
3x50m really happy with those runs. Good form, Athlete X moving really well.
Athlete Y
2x20m falling start
4x1h I am NOT big fun of going over Only 1st hurdle.
I decided to do it because 1st hurdle is the weakest part of the race for Athlete Y.
4x2h bit smoother but still skying the 1st hurdle.
Finally moved to 4x5h.
First rep quite shaky.
In the following three reps touch-downs were between 1.12-0.97sec. so yeah!!! Athlete was moving fast.
Today was a decent session.
Athlete X didn’t feel too good, stomach pain, however insisted that going to complete the session.
4x30m
2x3x80m+ 250
Form was actually good so the time.
Athlete Y did.
2x20m, 2x30m
3x2h
3x12h at 91cm
Focus was on lead arm,
Times were consistent 13.9-14.0 even thou runs were done in poor conditions head wind with rain. Look promising.
Last Friday session was OK.
4x20m
3x30m blocks
2x40m blocks
It was decent session.
Moved to SE runs we supposed to do 150, 120 however athlete Y did first in crap form and time therefore instead of moving to 120 I decided to reapet 150.
And the second run was run in low 16.
0.5sec faster then the first one.
Athlete X was still having stomach pain and asked me whether can run 300 instead of 150. Athlete did one rep. And we finished the day.
Monday
Athlete X
3x20m falling start
4x10m blocks
4x30m blocks
5x50m was moving really well, on the fourth rep collapsed a bit while coming out of transition, I decided not to do 5th rep. Overall good runs.
Athlete Y did:
3x20m 4point
4x1h
2x2h
4x5h at 1m 1foot in was not as fast as week before maybe because session was in the morning.
Wednesday
Warm day for the first time.
Athlete X easy accelerations x4
2x3x80m were nice and sharp. Most of the time I was shouting to slow down so all runs can be done with the same speed.
250m fast and smooth, really liked that run.
Athlete Y did
2x20m
3x1h first one was shaky drifting to the right side.
3x2h. I asked to focus on the rhythm.
Planned 4x12h at 91cm 2feet in, first rep 13.6 lost bit of form on H9&H10.
Second rep went all out and: H1 2.6, H2 1.1, H3 0.96, H4 0.95, H4 0.93 H5 lost form game over. Lol.
Rep 3 I asked for more control and Athlete delivered 13.8
Rep 4 I asked for 14.0 and Athlete run in 14.1. Very happy with that execution, knowing that Athlete now knows how fast need to run to achieve 14sec. great.