Good article on speed & age.

[100m001]

@Race_Radio

If Bolt, Tyson or Asafa continued running into there early to mid-thirties, does anyone believe they would progress (run faster) or do you think there performances would diminish at that age?, considering they maintain focus, desire, drive, dedication etc?.

Does anyone believe the WR could fall even further from anyone of those guys around that age bracket?.

Yes, but I believe that the critical factor is will they be able to maintain their will power to do such a thing in their later years of life.

[100m001]

@pavel

I am 35 this year and ran my PB over 60m this indoorseason- 6.89. Even my jumping ability has improved. my best jump- standing LJ- 330cm and stranding TJ- 9.90m has come last summer. I am excited how my outdoor season is going to be On the other hand, I train very light quality over quantity

Awesome! ***

[lr1400]

@pavel

Yes. I do stuff from charlie francis. com and his book and e-books.

1. 4 weeks no running, only weight lifting- 3xweek whole body in one session. Than I start 1xweek short acceleration over 20-30m 6-8x (95%) and 2xweeks tempo work 6-8x200m (37), than lenghten 20m to 30-40m and again 8x in one session. I do this stuff once per week plus some plyo around 30-50 jumps, and again tempo work a nd lifting. tahts it.

So you only do high intensity once per week?

What about lifting once you start the accelerations once per week, do you lift once per week then or do you continue with 3x per week?

Do you ever extend your sprint day out to max velocity or speed endurance distances?

[pavel]

@lr1400

So you only do high intensity once per week?

What about lifting once you start the accelerations once per week, do you lift once per week then or do you continue with 3x per week?

Do you ever extend your sprint day out to max velocity or speed endurance distances?

Actually, I do three times per week, one time I do both sprinting and lifting in one day, otherwise i do weights sep. from tempo work. Even tempo is about 1500m per session, not much. later in preparation I add 50’s or 70’s to the acceleration session. ex. 5x30m, 2x70m, or 4x30m and 1x300m. that’s it.very simple. I would like to doi more work but I am limited to my body- not young any more…
Right now I changed a little bit my lifting session- more volume work, I will see what happen in a couple of weeks when the comp. season will kick off…

[robin1]

@pavel

Actually, I do three times per week, one time I do both sprinting and lifting in one day, otherwise i do weights sep. from tempo work. Even tempo is about 1500m per session, not much. later in preparation I add 50’s or 70’s to the acceleration session. ex. 5x30m, 2x70m, or 4x30m and 1x300m. that’s it.very simple. I would like to doi more work but I am limited to my body- not young any more…
Right now I changed a little bit my lifting session- more volume work, I will see what happen in a couple of weeks when the comp. season will kick off…

Just to be clear on this, are you saying you sprint once a week, lift three times per week and do tempo two times per week?

I.e. something like:

Mon: sprints, plyos and weights
Tues: Tempo
Wed. Weights
Thur: off
Fri: Weights
Sat: Tempo
Sun: Off

How would one of your regular weights sessions look like?

Thanks,
Robin.

[AngelaCoon]

Race Radio

Thank-you for posting the article on Speed and Age. Did you write this article?

If not are you able to add this information for us.

Thanks

Ange

[AngelaCoon]

Race Radio

Thank-you for posting the article on Speed and Age. Did you write this article?

If not are you able to add this information for us.

Thanks

Ange

[robin1]

@robin1

Just to be clear on this, are you saying you sprint once a week, lift three times per week and do tempo two times per week?

I.e. something like:

Mon: sprints, plyos and weights
Tues: Tempo
Wed. Weights
Thur: off
Fri: Weights
Sat: Tempo
Sun: Off

How would one of your regular weights sessions look like?

Thanks,
Robin.

Dear Pavel,

      I know that you answered this question, but the post seems to have been removed. Would you be able to kindly answer it for me again?

Thank you very much!

[pavel]

Hello…

So my weight session would be like this (all is in kg):
Bench press- 10xbar, 6x50, 3x70, 3x90, 5x100 or 10xbar, 6x50, 3x70, 10x90
Lateral rises- 2x(12x12.5)
Squat- 8xbar, 3x70, 3x110, 2x140, 4x170 or 8xbar, 3x110, 1x130, 8x150
Latpull down- 8x50, 8x60, 8x70
Stiff DL- 2x(12x50)
Biceps curl- 2x10
Tric.extension- 2x10
Abs…
It can be like this… hope it helps.

BTW I partially torn my right achilles tendon during summer preparation so I was on crutches , but I never give up nad I am in preparation for indoor again and want to compete on Master’s Worldchampionship in Finland this winter…

[pavel]

This season I’ve changed my preparation a little bit so my training schedule looks like this:

SU- weights (heavy)
MO- acceleration + plyo: 3x(4x30m), 5x5hurdle hops
TU- weights (easier)
WE- tempo: 10x200m (35-37)
TH- Weights (heavy)
FR- acceleration with sledge+5kg and tempo: 2x(3x30m), 5x200m (35-37)
SA- rest

[pavel]

update… last week I ran 60m in 6.84… new PB !

[Linas]

Great Pavel! Nice to see how people make PBs at that age. Many before 30s make excuses that they are “too old” to sprint well. So heavy weights before acceleration day seems to work great for you? How many weeks have you followed such setup?

[lr1400]

@pavel

This season I’ve changed my preparation a little bit so my training schedule looks like this:

SU- weights (heavy)
MO- acceleration + plyo: 3x(4x30m), 5x5hurdle hops
TU- weights (easier)
WE- tempo: 10x200m (35-37)
TH- Weights (heavy)
FR- acceleration with sledge+5kg and tempo: 2x(3x30m), 5x200m (35-37)
SA- rest

Pavel, interesting that you have gone to the plan. I gravitated toward something very very similar and have had more pr’s in weights and sprints than ever. I lift the day before sprints pretty frequently and have no trouble.

I have also gone to a simple plan with simple progressions.

[Highlander]

@pavel

update… last week I ran 60m in 6.84… new PB !

Hey man thanks for making us older sprinters look good. I dont compete anymore but I still do lots of speedwork to be able to run with my athletes

[lkh]

@lr1400

Pavel, interesting that you have gone to the plan. I gravitated toward something very very similar and have had more pr’s in weights and sprints than ever. I lift the day before sprints pretty frequently and have no trouble.

I have also gone to a simple plan with simple progressions.

I wonder if there’s something here beyond masters. I think accels on Monday and Friday is the same scheme that Pfaff has used. I wonder if there’s a stimulus effect from the heavy weights the day before accels.

Have you done some of the accels without the heavy weights the day before and noticed a difference?

[rainy.here]

Nice. That’s respectably fast!

[major]

@lkh

I wonder if there’s something here beyond masters. I think accels on Monday and Friday is the same scheme that Pfaff has used. I wonder if there’s a stimulus effect from the heavy weights the day before accels.

Have you done some of the accels without the heavy weights the day before and noticed a difference?

Are you familiar with Anatoli Bondarchuck, the legendary Russian hammer throw coach? I’ve read many of his books and he mentions that some athletes perform technically better the day after weight work, when their muscles are fatigued. These types of athlete will perform weight work the day before a competition!
Of course this is only in regards too hammer throwers, not sure if the same can be said for sprinters, but interesting nonetheless.

[lr1400]

@lkh

I wonder if there’s something here beyond masters. I think accels on Monday and Friday is the same scheme that Pfaff has used. I wonder if there’s a stimulus effect from the heavy weights the day before accels.

Have you done some of the accels without the heavy weights the day before and noticed a difference?

I don’t think it has anything to do with being a masters age athlete. The folks I got the idea from were mid-late 20’s bobsledders. Keeping volumes manageable and using simplicity is the key imo. I have done the following with pretty much equal results:

1. Accel and weights
2. off or low int
3. weights
4. speed
5. weights
6. maybe another running day
7. off

OR

weights, sprint, weights, sprint, weights, sprint - alternating each day.

[pavel]

I do this scheme because of my work… I am not able to make training twice a day… So that’s the reason. Secondly, the schedule one week before my record was like this:
MO- weights (bench, sqats, latpulldown)
TU- 2x10m starts, 3x30m acceleration, 1x70m (95%)
WE- weights ( bench, deadlift, rows)
TH- tempo: 4x200m
FR- rest
SA- competition

So you can see here that the weights before comp. were out of schedule. I rest…

on 17th I ran 6.93 - terrible last 30m due to tension during my race when I was head to head with Czech record holder over 100m Jan Veleba (10.23) and I was trying to run with him… He did 6.85…

[pavel]

http://www.youtube.com/watch?v=0XcgCIiUkpo