This is ridiculous, only a hand full of coaches know CF methods when every sprint coach in North America should start off with a basic CF model to begin with! You know, like a CF high school edition, CF college edition and a CF elite edition. Geez, whats taking so long? Hell, if charlie comes up with a CF high school edition package I would have no problem going to local HS’s around the country and promoting his products; but I digress.
Sff, when I was going to collage (JC) I was under a coach who was selected for the Olympic womens coach so I thought I was in good hands; but I was wrong.
For starters, we pretty much did EVERYTHING that Charlie Francis DOES NOT do and the times I ran were slower then when I was in HS as well as most of the other people who were recruted.
Here is what we did for 100-400 meter sprinters:
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Weight room work was optional but if we did do any he would always say “do 3 sets of 10!”
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2-3 mile runs.
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Intensive tempo every week. (This is how I pulled my ham, doing repeat 80% 200:mad:)
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Endless conditioning work through the whole season such as stadium stairs, bounds, frogs, leaps that lasted 20-30+ mins long!
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No sprint work EVER! (i.e 4x30)
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Repeat 400s, 600s
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Timed Plyo work for 45 min such as jumping over small hurdles, jump rope in place, bounds, and small box jumps that were just too easy. It seemed like a bunch of BS to me but it was hard to dispute at the time as it make you sweat so much so you “feel” like your doing “something”… sff, what a joke.