Jason Gardener info

Expert Discussion Advanced Sprint Training
21

I will tell you, he had great parents.

You could follow Gardners training program to the letter. Does that mean your going to run 6.40 60m, Hell no.

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TRAINING THEORY
 The best references I have used?
 ‘Principles of Sports Training’ – Haare
 ‘Track & Field – Athletics training in the
GDR’ - Schmolinskiy
 ‘Circuit Training’ – Manfred Scholich
 ‘Fundamentals of Sports Training’ –
Matveyev.
 Good Athletes!
Preparation Principles
 Strong trunk, through
 Strength development
 4 – 6 weeks endurance lifting, circuit training
 4 – 6 weeks Elastic & Absolute strength
 4 – 6 weeks of Elastic strength
 Competition season of strength maintenance
Lifting regime
 Phase I
 2 sessions per week - 3 sets x 8 reps of Clean, Squat,
Bench, Snatch @ 70% maximum
 1 session per week 3 sets x 10 reps @ 60% maximum
 + Abdomen, Upper body, hip flexor & general circuits
 Phase II
 2 sessions per week 3 sets x 6 reps of clean, bench, squat
@ 75% maximum
 1 session per week 5-4-3-2 @ 80%-85%-90%-95%
maximum
 + circuit training sessions.
Lifting regime
 Phase III
 2 sessions per week 3 x 6 x 75%
 1 session per week 3 x 6 x 75% + plyometric jumping
 Competition
 Maintain, lifting 1 session per week,
especially women!
Weight lifting
 Power athletes MUST be strong
 E.g. Jon Edwards, Colin Jackson, Jason
Gardener – all close to 2 x body weight in
power clean
 Power clean very important!
Phase 1
 Development of running
 Aerobic activities and some sprinting, then
 4 – 6 weeks of
 Skill & conditioning activities
 6 x 150 mtrs
 6 x 300 metres
 Some speed work, 6 x 90 mtrs (20-50-20)
 No Hurdling in this period.
Then……….
Phase 2
 4 – 6 weeks
 6 x broken 150’s (60 quick, 30 cruise, 60 quick with
short recovery).
 300 fast, 10’, 30-40-50-60 x 2 10’, 300 fast
 1 fast session 6 x 90(20-50-20) + 2 x 70 (20-30-20)
 Hurdling
 Drills – 4 hurdles @5 strides apart. 4 lead, 4 trail,
2 OT.
 Run
 4 x 10H -> 4 x 12 H Hurdles @ 3’6”
 4 x 8H Hurdles @ 3’ or 3’3”
Phase 3
 Development of Speed
 Running
 Endurance – broken 100’s (20-30-20-30), broken 150’s
(60-30-60)
 Speed
 Tempo running (eg 6 x 90, 30 steady, 30 fast30 v.fast)
 Acceleration running (eg 6 x 70 or 90, 20-30-20
or 20-50-20).
 Timed runs from blocks over 10m, 30m, 60m
 Assisted towing – be careful!
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Phase 3 continued………
 Hurdling
 3 between drills over 4 hurdles, 3l, 3t, 2 ot.
 1 x 10h + 4 x 6 h etc, etc
 3 x 10h @ 3’ or 3’ 3” for rhythm
 Blocks and starting regime
 Blocks to 5h etc.
Competition
 Running
 Absolute speed work
 Mixed running (2 X tempo running, 2 X
acceleration running, 2 x broken running)
 Timed runs
 Hurdling
 Fast drills with lead & trail, 3 between
 From Blocks over 2, 3, 4, 5 hurdles
 Some runs over 8 or 10 hurdles
Weekly regime – Phase 1
 Monday- Lifting, Conditioning
 Tuesday- Drills, Running
 Wednesday- Lifting, Conditioning
 Thursday- Drills, Running
 Friday- Lifting, Conditioning
 Saturday- Rest
 Sunday- Drills Running
Weekly Regime – Phase 2
 Monday- Lifting, Conditioning
 Tuesday- Drills, Hurdling, Running
 Wednesday- Lifting, Conditioning
 Thursday- Drills, Hurdling (long session)
 Friday- Lifting, Conditioning
 Saturday- Rest
 Sunday- Drills, Running
Weekly Regime – Phase 3
 Monday- Lifting, Conditioning
 Tuesday- Drills, Hurdling, Sprinting
 Wednesday- Lifting, Conditioning
 Thursday- Drills, Hurdling, Sprinting
 Friday- Lifting, Conditioning
 Saturday- Rest
 Sunday- Rest or Running
Competition
 Monday- Lift, Conditioning
 Tuesday- Drills, Hurdling
 Wednesday- Drills, Running
 Thursday- Drills, Hurdling, sprinting
 Friday- Rest
 Saturday- Compete
 Sunday- Rest
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Successful Hurdling
 SPRINT FAST
 The best Hurdlers are very fast sprinters
 SPRINT FAST
 Between hurdles
Successful Hurdling
 Start well, especially in 60 metres
hurdles
 NEW STARTING RULES!
 Isolate yourself
 Listen to the starter
 Only react to ‘SOUND SIGNALS’
 Do not react to other athletes movements
 Compare – Sprint start – Hurdles start
Successful Hurdling
 Running to the first hurdle
 7 strides, or 8 strides?
 Cadence
 Rhythm
 Stride pattern – prep for take off – How?
 Where does the take off foot land?
 Too close
 Too far
 Trail leg at take off
 Flight path of body
Successful Hurdling
 Leaving the hurdle
 Returning to quick Sprinting
 Lead leg
 Trail leg – action of the knee
 Landing
 Supporting leg
 High hips
 Trail leg – path of the knee
Successful Hurdling
 First Four Hurdles
 Acceleration Phase
 Do not hit the hurdles
 Why not?
 Lengthens acceleration phase
 Delays top speed phase
 Shortens top speed phase
 Loss of Hurdling rhythm
 Slower time!
Successful Hurdling
 Develop consistency through
 Hard work
 Precision in technique
 Getting strong
 Sprinting fast
 Long hurdles repetitions
 10+ hurdles

The pics made the file big or you might not have adobe reader installed on your PC.

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RnR, one wouldnt want to follow his exact routine as its tailored to him, agian its the principles, just like one wouldnt use an exact replica of Ben’s training, but the principles of the training system can be used to form a program to optimally improve their speed, so i think the point isnt what is jason gardner doing so we can copy him, but more how is his training structured, whats the system built upon, and how could possible application of these principles help improve the speed of others…

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This training is not even tailored to Gradener this is the coach of Colin Jackson, Malcolm Arnold. The training is generic, in other words the training program followed by most of Arnold’s athletes initially. Gardener joined Arnold just over a year ago. His training with Dave Lease, the coach who took him to 9.9 secs and 6.4 secs is very different. I know one of Gardener’s former training partners, and the training they did is very very similar to Charlie’s principles. I will ask him to put down some of the sessions they did to illustrate.

Also an important note about M Arnold’s training. Yes C Jackson trained with him but when he reached elite status, he was influenced heavily by L Christie and MARK McKOY. Before Barcelona '92, McKoy trained with C Jackson if I remember correctly, it is concievable that the training techniques that Mckoy gained from his old coach were passed on to add to what Jackson was doing in training.

Basically the above training session is neither tailored to J Gardener or C Jackson, it is a generic yearly plan for sprint hurdlers for Malcolm Arnold’s athletes. To find out about Gardener’s training you would have to approach Dave Lease.

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…with the only difference that Hulk is not 5’9 (175cm) and even Gardener is 2 inches taller…Jon looks big mainly because he’s so short…

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Christie (in a big way) and McKoy were influenced by Arnold! I’m no MA fan but his programs are certainly not ‘generic’