John Smith Planification

Expert Discussion Planning and Periodization
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I am not aware of this DVD, so can’t comment. What I can say, at least as far as it pertains to pure sprinters, is the John Smith does not want his specific training posted away from the track–and HSI does have a legal staff to enforce what they decide they need to enforce–so I don’t list specifics, and I suspect that any “HSI” training plan that is more than just a couple of example weeks is not genuine. What you can find if you can’t go to workouts is the videos on youtube and the presentations from the USATF prodium project which can be found under “for coaches.”

Below is lecture notes from a USATF seminar that John Smith gave. This is some years old, but at least you can get some feel for the type of workouts and the type of structure (I’ll point out though, that I have not actually seen the true pure speed workouts–flying runs–actually used in workouts. This does not necessarily mean that they aren’t ever used, but I have not seen them in any HSI workouts. I also bolded the portion where it talks about running at least 3pt stance in all workouts):

Notes from John Smith’s lecture at USATF Clinic ~ December 1999

Came from a 400m training/competition background so that influenced his training towards the other events – in the 400m you must have a plan and expend your energy accordingly or you will be adversely affected. The same holds true for the 100m dash.

One of the big differences is that the 100m sprinter must have SUPREME CONFIDENCE (felt Carl Lewis was a very good example).

John Smith’s 100m model (heavily influence by Tellez/SMTC runners)
I. Reaction Time

II. Block Clearance – ideally right underneath you

III. Drive Phase – must feel when to shift. Too soon or too late can ruin the race.

IV. Transition – one of the most important parts of race

V. Maximum Velocity -

VI. Maintenance – takes DISCIPLINE, sometimes must sacrifice for this phase (see below)

VII Negative Acceleration

His goal is to ELIMINATE the Negative Acceleration Phase
Smart Work is more important than work itself.

Re: Maintenance – instead of Maurice shooting for fastest split ever (e.g., .82) felt it was more important to “just run well here” and sustain at that speed or close to it.

He cited Maurice’s Seville race as good example:
Interval Velocity (m/s) % of max
50-60m .84 11.90 100
60-70m .85 11.76 98.8
70-80m .85 11.76 98.8
80-90m .85 11.76 98.8
90-100m .86 11.63 97.7

It’s important to OPEN YOUR MIND. Don’t set limits on your athletes.
Wind was -0.1. A wind of 2.0 would have put them around 9.69 so there’s no reason to look at that time as not possible.

Sprinting wreaks havoc on your nervous system, so rest and recovery are crucial.

When Maurice ran 9.79 he thought it was okay but felt that it was more important for him to then become a 9.8 sprinter which he did this summer.

Patience in the race is important. When Maurice wasn’t out first in Seville and Bruny jumped him he just ran his race and didn’t try to get it all back at once. While John Smith was going crazy worrying in the stands Maurice just ran his race.

Practice Set-up
Don’t let them do it wrong. If it’s not going well or not accomplishing what you want – STOP THE PRACTICE. Don’t feed your own ego.

Thinking vs. Automatic
It’s important to think in practice and it’s also impt to just let go. So they’ll do runs where they focus on one or two thing and then come back and do the same with a “blank mind.”

Modeling

  1. 3 x 60, 80, 100 (walk back btw/6 mins btw sets) this one is more for technique – so the speed of the run is not of paramount importance

  2. Sprint Breakdown – 100, 80, 60, 40, 20 (all from blocks w/6-8 mins btw)
    This was taken from watching Tellez/SMTC athletes. Looks easy he said but is very taxing. Burrell was in the audience and concurred.

uses at least 3 pt stance in all workouts (even tempo). He feels it allows you to get comfortable and rehearse the start.

Excellent Technique allows you to run fast at will. So that even when you’re not really pushing for speed it will be there – e.g., workout #1 listed above.

Maximum Velocity Work ~ more technical in nature

  1. 3 x 3 x 60m (3-4 mins/6 mins btw sets)
  2. 4 x 60, 80 (walkback btw)

Real Maximum Velocity Work

  1. 5 x flying 30m (4 mins btw)
  2. 3 x 2 x flying 30m (3 mins btw/6-8 mins btw)
  3. 3 x 3 x flying 30m (3-4 mins/5-6 mins

they will lay down with feet up btw sets to relax the nervous system

Maintenance & Negative Acceleration Work

  1. 6 x 120m (6 mins btw)
  2. 5 x 150m (6 mins btw)
  3. 60-150-80-150-80 or 60 (6-7 mins btw)

in all of the runs will time the last 30-50m. They don’t push for more speed at the end of these runs. Wants a technical emphasis. The purpose of these workouts are to correct mechanical problems or reinforce technique.

Drive & Transitions Phase

  1. Starts - 5-7 over 30m (will often let athletes do these by themselves)
  2. Starts - 5 x 10m, 4 x 20m, 3 x 30m, 2 x 40m (3-4 mins btw) – they’ll do these together

Not necessarily looking at times but, rather, body positions.