Hardest Sprint Workout EVER ????

[Herb]

The hardest sprint workout ever would be the Taper workout Charlie prescribes to his athletes as written in Speed Trap. If you were to add anything it technically would result in something other than sprinting and therefore couldn’t be called a sprint workout.

[Flying]

My “best overtrain” session was:
10x120m carrying 1.0kg each leg and 0.5kg each arm full speed all out.
Took me 5 to 6 days to stop pain.

[dirtyolprorunner]

You guys are NUTS!!!

[system]

I have never puked during a workout and i have always wanted to :o but I have cried during at least 4 workouts which were-

-2x6x200 cutdowns, rest starts at 45s and cuts down each time, while each rep is expected to get faster

-5x300, 2 min. btw

-3x3x150 @90-95%, 50m walk btw, 2-3 min. btw sets

-10x200 @pace, 2 min. btw

I agree though that “event runs” can be brutal as well… running 3x300 w/200 over hurdles and 100 flat in 46’s was awful, regardless of the long rest! But those workouts are always the most fun because the harder it is, it feels that much better when you are done

[gf_200]

@boldwarrior

Only 3?? Nar, thats pretty good. one thing you could try. for quality reasons from time to time. is do a 300, if its close to track pb time, then next effort is like a 200m or a 150m. If its like 1sec or so away, then suffer and do another 300m effort. That way, you actually are forced to try on the very 1st effort. Quality = reward.

I am sorry but his name has completely left my mind me, but…

A legendary US coach presrcibed a session of 2 x 200m. IF the 1st run was in the PB zone - the session was cut. Again, nice reward for good work.

[Coach of the 50s and 60s…worked with WWII pilots…wrote “Relax and Win”]

[Herb]

@gf_200

I am sorry but his name has completely left my mind me, but…

A legendary US coach presrcibed a session of 2 x 200m. IF the 1st run was in the PB zone - the session was cut. Again, nice reward for good work.

[Coach of the 50s and 60s…worked with WWII pilots…wrote “Relax and Win”]

I often will cut the practice if the athlete runs a significant PB, but only on Special Endurance runs.

[gf_200]

@Herb

I often will cut the practice if the athlete runs a significant PB, but only on Special Endurance runs.

Do you fit the bill of legendary US coach?

[dirtyolprorunner]

Out of curiousity, for all of these crazy workouts…how many of you think that you benefited from them, taking into consideration things like;-

1. Possible reduced technique during later stages of the session,

2. Will and determination (definitely not undermining these attributes - very important to development) overiding the possible skills to “listen to your body” - injury prevention,

3. The possible extended recovery needed to repair, rejuvinate, and possibly, to rehabilitate after these sessions. - therefore - missed sessions in the mean time that may have given you the same overall benefit, instead of the one crazy session?

Curious?
DOPR.

[misguided]

I just got back from my hardest workout ever. 3x400m, 8 min rest, not even all out. The wind was brutal. Ran the 1st two in 61, the 1st one’s 200m splits were 29, 32, and the 2nd was 32, 29. We were supposed to be emphasizing form in the last 100m through lactic. We decided to run the last one a little harder. Split 26 en route to a 58 in a huge wind on the homestretch. It shouldn’t have killed me like it did, but I puked and barely made it back into the gym, and the trainer had to give me a sugar tablet to keep me from passing out. It was ridiculous.

[Cobras100mgold]

@dirtyolprorunner

Out of curiousity, for all of these crazy workouts…how many of you think that you benefited from them, taking into consideration things like;-

1. Possible reduced technique during later stages of the session,

2. Will and determination (definitely not undermining these attributes - very important to development) overiding the possible skills to “listen to your body” - injury prevention,

3. The possible extended recovery needed to repair, rejuvinate, and possibly, to rehabilitate after these sessions. - therefore - missed sessions in the mean time that may have given you the same overall benefit, instead of the one crazy session?

Curious?
DOPR.

1. my form turns crappy once im very tired but i try and maintain as hard as i can, really helps you get stronger.

2. always determined, the vision of a champion is someone who is bent over, drenched in sweat when no one is watching, i live by that quote.

3. definitely felt like i needed more recovery time, but it helped me get stronger, so now i can run three rounds of the 200 fast without being dead tired.

another hard workout today 4x300 at 40sec, 3 min rest inbetween, 4x200m 25sec pace, walk back recovery(about 2-3minutes)

[dirtyolprorunner]

How well do you “think” you are maintaining your form? Do you take video analysis of your hard sessions, to see any form deterioration?

[Herb]

@Cobras100mgold

1. my form turns crappy once im very tired but i try and maintain as hard as i can, really helps you get stronger.

2. always determined, the vision of a champion is someone who is bent over, drenched in sweat when no one is watching, i live by that quote.

3. definitely felt like i needed more recovery time, but it helped me get stronger, so now i can run three rounds of the 200 fast without being dead tired.

another hard workout today 4x300 at 40sec, 3 min rest inbetween, 4x200m 25sec pace, walk back recovery(about 2-3minutes)

1. What do you mean stronger? Poor form is poor form. The harder you try, the more energy you waste, the slower you go.

2. The vision of a champion is someone who is bent over while the Queen or the President puts a gold medal around their neck.

3. 3 rounds of 200m fast without getting tired? 200m in 25 seconds…is not fast. 200m in 20 seconds is fast. Do you know what speed reserve is? If you want to run the 200m in 25 seconds, then this workout is fine. If you want to run it in 20 seconds, you have to start running in such a way that you get closer to 20 seconds every time you run.

[Charlie_Francis]

@Cobras100mgold

1. my form turns crappy once im very tired but i try and maintain as hard as i can, really helps you get stronger.

2. always determined, the vision of a champion is someone who is bent over, drenched in sweat when no one is watching, i live by that quote.

3. definitely felt like i needed more recovery time, but it helped me get stronger, so now i can run three rounds of the 200 fast without being dead tired.

another hard workout today 4x300 at 40sec, 3 min rest inbetween, 4x200m 25sec pace, walk back recovery(about 2-3minutes)

This is all intermediate speed stuff - guaranteed to remain that way due to the selected rest periods. You can do split runs but I don’ think that’s what’s happening here

[Flash]

@gf_200

I am sorry but his name has completely left my mind me, but…

A legendary US coach presrcibed a session of 2 x 200m. IF the 1st run was in the PB zone - the session was cut. Again, nice reward for good work.

[Coach of the 50s and 60s…worked with WWII pilots…wrote “Relax and Win”]

The coach was Bud Winter.

[Charlie_Francis]

@Flash

The coach was Bud Winter.

And he was getting results!

[dirtyolprorunner]

Hi Charlie,
What’s your opinion on this thread?
How would you rate one/or more of these “shock” crazy sessions as a means for progression as opposed to consistant training?
DOPR.

[Charlie_Francis]

@dirtyolprorunner

Hi Charlie,
What’s your opinion on this thread?
How would you rate one/or more of these “shock” crazy sessions as a means for progression as opposed to consistant training?
DOPR.

I think a lot of people are pretty creative in finding ways not to succeed- and sharing them.
Listen to Kit Kat. His stuff is plenty tough- but has a reason beyond just trashing people

[dirtyolprorunner]

Who is Kit Kat Charlie?
I do agree whole heartedly. Challenging one’s self to strive for faster and more powerful goals doesn’t neccessarily mean re-inventing the wheel…

[nycjay01]

@Charlie_Francis

And he was getting results!

I have an old copy of Bud winters book from the 70’s. I think it was called “so you wanna be a sprinter” Its old and tattered but some good info in that book.

For all you parents of young female sprinters…

here is a nice book on Flo jo for a 9-12 year old

http://www.amazon.com/exec/obidos/tg/detail/-/0822595877/qid=1116428885/sr=8-1/ref=sr_8_xs_ap_i1_xgl14/002-6797601-0178450?v=glance&s=books&n=507846

[Davan]

@nycjay01

I have an old copy of Bud winters book from the 70’s. I think it was called “so you wanna be a sprinter” Its old and tattered but some good info in that book.

Details on the book? Does it have any information on some of the relaxation techniques he used?