I thought that was him! He had some serious turnover…
thats not impressive at all guys.firstly his GCT isn’t great and lastly doing such high impact stuff on a track is completely insane.INSANE!
was the other guy mark mc coy?
The emphasis is on the arms and staying relaxed. you can see there’s no abrupt change but the pick-up is rapid.
He actually beat Linford in a 6.47 sec 60m right before the Olympics and won the Olympic 110h that yr. (10.06 100m flat)
what - in your eyes, held Marc back from breaking the 10sec barrier?
He seldom ran it for one thing. He was a hurdler.
What do you mean rumours? I watched him do it right before his Barcelona final :).
The day of his final heat?
Dr. Sprint : the video you posted on top of page 1 looks like a fun workout.
You are just supposed to follow the drills and repeat with weight\weight\intensity ?
I’m guessing it can be done sometimes instead of an accel session when you want to change things ? or do you follow it with some 20m starts.
I was using that video as a joke. Actually his form is bad and the hurdles are way too high.
Plyos are good for acc. Just make sure you know how much is to do and how to taper them.
Your acc looks good in the tapes. How are you after 20 meters or so?
The Guy…
Example of a plyo workout:
It’s very simple. I taper down instead of up.
I basically use three exercises.
Hurdle hops (1 set= 6 total reps) over only 2 hurdles at a time (low setting)
walk around do it again…
Standing Triple Jump (5 meter jog up) into pit…measure distance.
Sprint bound or Single leg bounds (20m) on grass…
30 secs to 90 secs rest between reps/sets
3-5 mins between exercises…
So a cycle might look like this every monday…
week 1 4x (HH,STJ,SLB)
week 2 3x (HH,STJ,SLB)
week 3 2x (HH,STJ,SLB)
week 4 (no weights or plyos)
Thanks doc !!
Honestly i’m doing so much better both in accel and 20-150m running that looking at my old videos is kinda funny now 
i actually finish the 100 with this "i can go another 50m " feeling…
I got really shredded the past few months, veins and all everywhere especially in my thigh and calf- started doing alot of tempo and less crap food.
Trying to get a camera to film tomorrow’s flying 30’s and a 60m off blocks !
If you want to do workouts like that and you tamper how charlie does reverse the order.
(using the above example)
week 1 2x
week 2 3x
week 3 4x
week 4 no plyo’s
My speedwork follows the same pattern
week 1 90% Highest Volume
week 2 100% Medium Volume
week 3 100% Low Volume
week 4 100% (just starts on monday for 10 meters…no weights or plyos)
Whereas Charlie recommends…
week 1 100% Low
week 2 100% Med
week 3 100% High
week 4 95% med-low
Play around with it and see what works for you.
so basically you taper down instead of up…
is “Highest volume” the most you can handle without flying your systems? for me its approx 250 meters then at full speed
I find alot of sense in this because i’ve done
week 1 100%
week 2 100%
week 3 100%
week 4 95%
without much success, i’m sure its a quicker way for results but i dont have EMS, daily massage, chiros, etc…
About plyos on monday instead of sprints, just try it out once or twice a year in a 4 week taper-down block like u said ?
why cant i send you PM’s
Highest volume refers to the amount of total speed work for that week. So add up your weekly totals…including everything such as flying starts, cones, ect. Then with these weekly totals tapering down would mean this.
So the highest volume on any week you do is say 560m total volume.
You might do something like
Week 1 90% 560m
Week 2 100% 400m
week 3 100% 300m
week 4 100% 150m
Or say you do mega loads… like 600m of pure speed per session…3x per week
week 1 90% 1800m
week 2 100% 1500m
week 3 100% 1200m
week 4 100% 400m
Most sprinters could not handle such a load. But you get the picture.
Do you see the difference?
Here is a sample workout.
Monday:
- Drillsx4 (20m)
- 2xstrd spikes 30m @ 70%
- 2xfalling starts…(15m) 100%
- 2xcones (20m slow-20m fast) 100%
- 40,60,80m blcks rest 4,6,8 mins 100%
- 15min break
7 plyos 4x (HH,STJ,SB) - cool down
Total speed work is
cone 1= 1 fast section… 20m
cone 2= 1 fast section… 20m
2xfalling start 2x15=30m
40,60,80 = 180
=250 total meters
If you did not do any other speed sessions that week your total would be 250.
Ah, i’m beginning to realize the importance of a training log.
Yea I got it :), sounds like a very important detail I missed, so thanks coach !
I’ll try to film a 30m, 60m, flying 30’s and max vertical jumps so sniff the video analysis section soon
I’ll look for it. I figure out how to send you a full workout (the one my friend used to make All-American).
That looks great ! so different from what i’ve done…
how would wednesday’s session look like ?
drills, 2x60m, 2x flying 30’s, 2x bounds\straight leg sprints 30-50m ?
a weekly sample program with all the exercises would be great, i’d love to try it out for a few months, it sounds really good…
if you need my email shoot me a PM