and “from push-up position” is at the end of a push-up with one of your legs in front of the other, like an extended blocks position?
thanks mate!
u are lying on ur stomach, then u push urself up so u end up in a push up posn, both feet together, then u start accelerating by putting the appropriate leg in posn.
basically ur trying to get ur body in a proper sprinting posn as fast as u can
does this apply to soccer as well?
thanks!
Yes it does! There is a big aerobic componant but no Special Endurance.
Attn CF,
I noticed that in the GPP the advanced stage wt program does no side shoulder raises to work the middle/biggest muscle of the shoulders. Does the middle deltoid come into play at all in sprinting. I know the chest reacts first and then the front shoulder so I was wondering if the middle deltoid helps at all in the swinging motion of the arms? The fact that the middle deltoid (and often the most overlooked) is the biggest shoulder muscle should it not be worked to assist the front/anterior shoulder muscles? 
In terms of lifting does not the middle deltoid act as a stablizer for an exercise such as the bench press?
Why do you feel we should work this area as a separate exercise?
For building the middle head of the deltoid which would allow you to do more weight in the push/power press and military press. In terms of sprinting I’m not sure that it is necessary that’s why I was wondering if you could shed some light on the subject?
P.S. I haven’t read a many biomechanics texts.
No need to worry about your lateral deltoid in terms of arm swing. The posterior deltoid, lat dorsi, and teres major for arm extension. Anterior deltoid and pec major for arm flexion. Lateral deltoids main action is simply abduction, and aids in steadying the arm to prevent unwanted abduction/adduction swing. I doubt anyone has a severely weak lateral deltoid that weight trains that would actually bring about this potential problem (arm sideways motion).
Thanks for the reply, I no that the side shoulder muscle probably didn’t do anything terms of sprinting but I wanted to be absolutely certain.
Attn CF,
On rainy days my coach would have us do plyo’s and sprinting on stairs outside. Luckily the damn stairs went so high that we would only use half of entire stairs. Also the stairs were covered with a metal cealing. We did this on our sprint days and during the GPP phase before moving indoors. Can we substitute stairs for hills on days that require it? What are the pros and cons of such a substitution?
That’s a good option as long as the stairs have a good spacing and are not slippery when wet.
Charlie, is there any way to sub. for the hill work in the GPP? Though I live in the mountains, virtually all of the hills which could be run on are paved and I don’t want to destroy the kids’ legs in Nov. when some will be running until mid-May. I’m very concerned with the avoidance of shin splints for the athletes. Any ideas?
How would you determine or monitor the work being done on the stairs? Would you still use distance?
Thanx
I’d count their actual steps because, depending on the stairs and the angle, they may cover 2 or 3 stairs per step.
You might swap for stairs.Because the ground comes up to meet you, shin splints shouldn’t be a problem with this type of work.
i know that the Speed End part will be presented in detail in the new material to come; but since i’m about ready to start this part, i.e., week 7 in GPP, would the following progression look ok as an intro to Sp End?
week 7: 8x60m
week 8: 7x70m
week 9: 6x80m
as a simple progression; would 3 weeks of hill speed end will be enough, or should this be longer? and then perhaps on week 10 introduce sp end to the track starting with 60m runs on Weds, as described elsewhere (ideas from Menea’s and Borzov’s sessions) and then extend to longer intervals?
Just a hint and i’ll be there…
thanks!
Your plan sounds reasonable and 3 weeks of this type of hill run is sufficient (and prob not adviseable to go more weeks unless you also progressively lower the angle of the hill-work. Also repetition 60s on Wed would be the next step.
appreciate it Charlie!
waiting for your new material to stop playing around with my own thoughts!
hope the whole project works well!
thanks!
Hi Eric!
did you send me a private message yesterday (15/11/04)? not sure… if yes, let me know and i’ll send you my opinion (i’ve kept it)
cheers!
For Charlie,
Is the precompetition period usually 2 weeks before each spp and also is the SPP II (phase 2) and SPP III (phase 3) usually 4-6 weeks long?
Finally is the COMPETITION II (Second Phase) usually very short like 3-4 weeks long seeing as the first COMPETITION I phase is 12 weeks long and that the COMPETITION III phase is 5-6 weeks long? This is for a
moderate/elite sprinter. 
BTW, thanks for the seminar you’ve helped me plan my whole season in a nutshell, now I am fixing me colorcoded template to fit the CTFS with EMS and other factors as well.
P.S. Thanks for the inside scoop, the American media always twist around the facts to suit themselves and fellow American opertunists.