Does anyone know what type of training Michael did? What about in the wieght room and on the track? i read in Slaying the Dragon a few workouts, but there was nothing too detailed. Anyone have any thoughts? Thanks, mike
He reported in the press that just before his 43.18 WR he did 5*350m with 5 minute recoveries and after that session he knew he was ready to challenge the world record.
fastdude
funny you brought up slaying the dragon, i know he isnt one of the more popular figures in track, esp in canada, but that book rocks!!!
i actually have 3 hard cover copys that i keep around and lend out to anyone i think would benefit from it…they always say the same thing when they bring it back “i had no idea” meaning that what is reported in the media and what is in that book are 2 totally different people. sorry i cant help with his workouts, but i do give 2 thumbs up to the book.
From memory in the old thread there was a discussion about this or coach Harts programme. If MJ follows similar plans shouldn’t be hard to find.
Check old thread and USTAF coaching manual - Level 1 (I think)
Heres an article that was on the old site, it was translated from german so some words or phrases may be off.
[b] This article is a recapitulatory translation, the article of the same name of Clyde hard, coach of Michael Johnson. Hard places, shows different speed run programs and indicates in the end an example training plan in its article some 400m run at the Athleten describes the physical and psychological request, whose times for potential 46 seconds a runner are, but for all other level to be modified can.
Request:
The 400m Sprint is a perseverance print, which contains the speed of the Sprinters and the perseverance of a 800m of runner. The 400m is ranked among that physically and psychologically most fastidious distances. Normally the 400m runner falls into one of the two categories:
- Sprinter type
- 800m type
Both types have pro in addition, cons.
The 400m is a discipline in the one oxygen debt is received. That is called the oxygen accommodation is under which the ATP Resynthese necessary. The energy the one such run necessarily, is thus supplied by the Kreatinphosphat and the glykogen, which are converted into Laktat. Physiologists have to measure still no simple way up to now found the anaerobic capacity, what makes it very difficult to know whether the anaerobic reserves to have improved or not.
It must refer thus to which the physiology regarding the components of the fatigue of the 400m of match found out. From this can be closed like the load in training and match to look is. Correct training helps to deal the Athleten with the stress on the last meters of a 400m of run. It is well-known that different exercises can exercise large stress on the body. The body must learn with this stress deal or he breaks down.
It is in addition, well-known that the body is set if it regularly under stress, everything for its well-being being issued does, and itself tries to its environmental condition to adapt. If an organism is conditioned on the stress of a match, it able will be with these conditions to deal. Most 400m runner is medium sized to large and of muskuloesem type.
Obvious it is to be possessed for a 400m runner of advantage a high speed level. World class runners are to be transferred in addition in a the position of 94% of their average speed of their 200m Bestzeit on the 400m. The ability the own speed and energy over the match distance as well as possible to distribute can be attained one of the most important prerequisites around a good 400m end time. Nobody is to be passed through in addition in a the position the 400m from the start to the target max. fast. A good running organization is must!
For memory, the 400m is not full Sprint. A good 100m or 200m Bestzeit can be of great advantage, but one must be able to divide this energy. Normally an experienced 400m runner a close time of one second does not have so experienced runners on the first 200m. should with a close time of two seconds begin.
A good formula around the possible 400m final performance of a 200m of runner to calculate, presupposed it has to train the will and do everything around a good 400m runner to become, is the 200m Bestzeit to be doubled and 3.5 seconds in addition to be added. It is obvious that the Sprintertyp on the first meters is in the advantage, but if it is not well enough trained, this advantage in running can there-melt very fast. The 800m type is on the last 100m in the advantage.
The principal reason more with the Sprintertyp is dealt why here, is situated in the fact that more simply and more effectively can perseverance and durability be improved than the Sprintfaehigkeit of a 800m of runner. The 400m runner should be running to arrange as follows:
- He should try on the first 50m Top speed to achieve.
- Starting from this point it should ease the torso, while the legs operate further fast.
- The thoughts should be thereby into the rhythm of running to find and a feeling for the match to get.
- It must remember starting from the 200m marking again to add.
- Starting from this point the lever application and the knee stroke should become stronger.
The runners, learn to deal with the change of 200m on 300m in good position will normally appear a running to win. It is control pickup, it the runner to permit should up or before its competitors out of the last curve go. On the last 100m of running should the runner learn to remain relaxed, while it fights against the rising fatigue.
One of the best possibilities this to do, is of its good movement technique and the good form to think in which it is and on it to only concentrate. The importance of the mental condition of a 400m of runner increases with rising requirement for success. The match is a controlled Sprint, which needs large attention and self-check.
The runner must be in addition able to be able to modify its running tactics fast if running requires it. It is the Sprint of the “philosopher”, not like the 100m, where a bad start makes a running already lost, before one ran at all the first meters. With the 400m there is more workstation for errors, one has even the possibility with its running organization to experiment.
The strongest personality feature of a 400m of runner should be a certain aggressiveness. The 400m is not discipline for the psychologically weak one. The runner must be able to become finished with pain and fatigue and nevertheless the will have when next running again to begin. If the adjustment is correct comes success! Related to the request of a 400m of run the following training plan is structured on the USA the school training year. The temporal sequence of each training unit in the course of the training year, is of large importance.
Training programs:
-
Speed perseverance:
Here the Athlet a high oxygen debt is received, and it forms for Laktat.
The distances vary from 100m to 600m.
The number of repetitions is calculated in which one the running distance with 2.5 multiplied, in this case 1000m.
Tracing are long to 10min, in order to enable to the runner an almost complete recovery. Thus a high quality of the runs is achieved.
Examples:
10x100m (5-10min break)
6x150m (5-10min break)
5x200m (10min break)
4x300m (10min break)
3x350m (10min break)
2x450m (10min break) -
Speed perseverance:
The Athleten its oxygen accommodation helps to improve to shorten the recovery periods and get over longer units.
Because the runs are slower, the runner gets speed feeling.
Also in this to be workout along-trains the phosphate memory.
Here the special attention is on quantity and not on quality.
Traces is long 2-3min.
Examples:
8x200m (2min break)
6x300m (2min break) -
Force perseverance:
Everything which longer than 10sek lasts. It contains resistance runs, long hill runs and treppenlaeufe.
Examples:
6x150m of hill runs
6x60 stairway steps
6x15sek of resistance runs -
Perseverance:
Mainly aerobe work, with one duration of 15 45min with Steady State speed. Although the aerobe proportion of the 400m is very small run, it is for the 400m runner importantly a good aerobe base to have around recovery periods to shorten.
Examples:
15min with Steady State
30min travel play
6x800m CROSS country with three minutes of break. -
Force speed:
Here the muscle muscle ratemuscle rate is trained. The repetition number should not be more highly as 10 and the duration of the exercise not longer than 10sek.
Examples:
short hill runs to 60m.
10 x 30m of tensile strength runs
10 x 10sek fast rope hops -
Event Workouts
The Athlet runs different distances with given run strategy around later with different running situations to deal to be able.
Examples:
3x300m. The first 50m max., the next 150m to float leaves and the last 100m again max… All paragraph are stopped and noted.
2x450m. Here the 200m, 300m, 400m and last 50m are stopped and noted.
1x350m max.
Run with that the different paragraph in the running speed to be run. -
Speed
The distances vary from 30 to 150m and in the curve or on the straight line are run. Around high quality with the runs to attain the tracing length is very high. Relay training is counted to speed training.
Examples:
6x40m start
6x60m flying runs
6x60m relay change -
Strength
Force training consists of general and special force training. General force training is executed by the traditional programs at Freihanteln and machines, the special by different branch exercises.
Examples:
30min traditional force training (1 series with 13 repetitions)
Explosive branches for the development of the start strength.
3x10 of installation re-entry points
snaps 50m tensile strength runs
Before one begins as a coach with the 400m training, one should operate in the case of doubt always after the concept “from quantity to the quality”. All training units should be increased progressively. Also it should after the “Overloading” - theory be operated i.e. that a 400m runner in the autumn with for example 2x600m begins, with which he runs the first 400m very calmly (60 seconds).
The distance is changed in the course of the yearly on 2x500m (400 in 56 seconds) to 1x450m (400 in 50 seconds). Around a significantly high Laktatkonzentration to achieve it needs a time of approximately 40 seconds. Hochklassige 400m runner need over a distance of 350m scarcely over 40 seconds. Therefore the 350m can be used outstanding as test track. When one can add rule of thumb for the 400m end time at the start of one season 7 seconds to the 350m performance, later about 5.5 6 seconds.
The coach should be also included always into the running organization. He should stop and note the different distance paragraph both in training as well as in the match. Before running the coach should the Athleten know let which for a 200m or a 300m transit time he by them expected. [/b]
thank you so much! It will take a bit to figure out what is said, but I really appreciate it… btw, I liked slaying the dragon too, it really got me motivated and wanting to get healthy and run again. best wishes
mike
Gotta agree with you Lads,
Slaying the Dragon is one of the best sports/motivational books I’ve ever read - and got through a few over the years.
Like you nightmare I loan mind to people from time to time if I thing they will appreciate it.
Even when I hit obstactles or reach points on my road ( … to world domination …!!) I pick it up and find the same situation MJ was in and try to relate myself to it.
Whatever you say about the guy - the book is a good read!
Michael Johnson used to train a few days a week up at Southern Methodist University in Dallas. In 2000, my buddies and I were headed to the field to pass the football and there was the man himself, putting his training bag in an SUV. I ALMOST shouted, “Hey, MJ, beat Mo Greene!” but didn’t, and have always regretted it. Oh well.
A year or so later, one of my buddies was jogging at the SMU track when he passed by a big guy who was really moving, yet looked like he was hardly trying. Turns out he caught the tail end of one of MJ’s workouts. My friend said he looked much bigger than 185, which is the “press release” weight.
Excuse me, my buddy was PASSED by MJ, not the other way around. But you probably guessed that.
i heard that MJ used a high speed treadmill.has ne1 else come across ne info like this?
bruiny surin apparently used the Hspeed TMill also
We’ve discussed the high speed treadmill in the archives. It’s a nightmare- shun it! Can anyone find the old thread?
Anyone know what MJ did in the weight room?? I heard it was incredible, but never heard specs??
I was reading thru some old archives… I was wondering if you could shoot me some split times of some tops 400m runners?? I would really appreciate it
Fastdude_24@hotmail.com
Thanks again,
charlie i can not find the old thread but why are you so against the high speed treadmill? and if MJ and surin did use it it must have a beneficial factor
The differences between the treadmill and actual sprinting were talked about a lot in Biomechanics and Physiology of Sprinting. Its a whole lot to sift through though.
http://www.charliefrancis.com/board/philboard_read.asp?id=213&recordnum=160
Be careful what you accept as fact and what is an evaluation tool for film that is then promoted as a training means. I love to hear from MJ himself how much of a role such a means played- read the thread carefully.
I remnember seeing a clip where somebody was promoting themselves as a great bio-mechanical training expert. He had had an afilliation with michael Johnson for a long time wich gave him great publicity. He claimed michael johnsons technique was the perfect model for running, and so he set about trying to coach/enforce that “modell” on other athletes etc. Also, he came darn close to giving the impression that he had an influance on MJ’s technique. (He wasn’t his coach.) Those that know a bit about MJ know that his somewhat unique proportions lend to his upright style, which in turn will have some influance on his hand position and where his feet land.
That to try to get somebody with differant proportions to run as upright as he did etc. could be detrimental. Michael Johnson said he had allways run very upright, even as a kid. His own (genuine) coach may have polished a few things up and even in his own words the best thing he did with MJ was to not try to make him run like other people.