It depends how fast they are. If they are running 11.0 then just improving acceleration will lead to higher top speed because all that work you do over 30m will mean they will push out their acceleration distance from 30m to around 40m hence increasing thier top speed.
With a faster guy well they must be able to accelerate further or they wouldn’t be faster! That or they need to work on acceleration if they have a high top speed but take a long time to get there. So now perhaps you might want to add a few more ins and outs (Fast Easy Fasts) and stuff like that but you must take account of this in the rest of your trianing programme. This is all basically the idea of “from right to left” see the Van’02/04 Downloads.
Personally I think if you do CFs plan then you are tapping 95% of what any athlete really needs and individual changes will probably come in respect to monitoring fatigue/reducing volume rather than drastically changing the programme.
If you are looking for top speed, pretty much everyone will reach it by 50 to 60 meters so it’s in there. If it is to be akey element then during that phase the progression curve of the weight program should be adjusted downwards to allow for optimal ROM.
i totally agree with everything u mention, but lets say if the player is a fb guy and his 10 is great, 20 is ok and from 20-40 he drop off then would the same plan of action work?
Probably would work but maybe i’d just cut down the speed endurance a bit (how relevant is it) and look at lowing the CNS demands so you can spend more time in the weights room because mass is probably also important.
I know that you gave an answer but that is not to say that’s Charlie’s opinion. If it were a matter to ease into the 2 speed days you could accomplish such things by simply starting out with 2 speed days and simply reduce the volume/intensity (maybe 50% - 60% of expected maximum volume) and gradually increase volume over time. This is also a possibility.
Charlie’s opinion would be appreciated on both scenarios.
On the Vanc 2004 graphs you’ll see one that shows relative speeds and you can see how you can move closer to the higher speeds as you accelerate farther. this applies to both the short-to-long and the long-to-short. Whether, in S-to-L, you need to concentrate the shorter breaks to give you two SE sessions in the week will depend on your individual needs (obviously not needed for football for instance) and existing strengths and weaknesses.
Whenever you give an example of a plan, there is the risk of it being taken as the only way. it is merely one way.
i understand what u mean by the football comment but i really think they could have a place in a fb players program. so there would be no harm in repeating wed speed workout twice and during one day of repeats the first 7 weeks?
Could you give an example of a program where the maximum distance needed is 50m. Just an outline of an annual program would be great and interesting to discuss.
Thank for the reply Charlie. You are back on my Christmas list .
Was the “example plan” suitable for a high level sprinter (6.67) who plans to compete indoor 60m?
Re Principles: thanks for bringing the question back up.
hey cf taking the same question above would the program be suitable for a college level sprinter that has all aspect of the recovery model in place. below are the breakdown of the speed vol in speed, those vol are huge!
.