PJ and I have been discussing some of his training of Olu and PJ has asked me to bring the discussion to the board.
Some of the discussion points.
S to L for speed work
L to S for speed endurance
Alternating high and low intensity days. Using 1 to 3 days per week of high intensity depending on the intensity levels hit (very high often) and the fact Olu receives virtually no therapy in Nigeria.
PJ stated that due to Nigerian way of life rarely do they get to all aspects of training so he focuses more on 3 week workloads as opposed to 1 week.
PJ, would you mind posting a sample microcycle or 2 of Olu’s? Maybe in SPP?
This way we can see how you spread the workload.
I suspect many here on the board receive little therapy and thus it may open eyes to how you can spread the work around.
Reagrding S to L speed and L to S for speed endurance, we agree.
Also, i put emphasis on extensive tempo, then intensive tempo then actual SE, mmantaining Tempo or othe low intensitty activities on Low int days.
I also agree that you can use Hi LO schedule.
With “no chmaps” 3 hard days a week are almost impossible…especially with no reneration.
Off course Olu has all the genetic talent there is.
PJ, how is Olu progressing with weights?I saw he skinnier in TV from last year (Live was imposing last year)
This is so true, i guess it’s one of the main reasons there are so many guys out here trying to find ‘the thing’ to boost up the training capability. So i am VERY curious about the answer for this question, didn’t knew Fasuba doesn’t got a lot therapy…wow man, great
The problem is not just nigerian, it is about everywhere in Africa, Olu and Kikaya (who has a very different social background) are the only top level sprinters currently in that area, when you think about the bunch of talents out there. Yet IAAF has an African president.
You have to work start, accel, top speed, speed endurance aspects plus compensation days so 7 days is not enough to cover all this. He manages to get therapy only during competition period. I use (abuse?) complete rest days with Olu so i believe that in a 3 weeks cycle we can get the job done, and we need 2 such cycles plus a 10 days taper to make Olu ready and coming from 10.40 in late June he improved to 4th in World Champs with 10.07. Last year we used a similar plan (2 x 3 weeks plus taper) before his 9.85 in May but he came from a higher basis with 10.11 in March.
The important thing is to weight the impact of each training element as well as non-training elements (travels, mood, etc) in order to judge the athletes disposition and adjust training load accordingly. Hope it answers your question.
Eros, you’re right about Olu beeing skinnier this years. He has done less weight workouts than in 2006. Between October and his 6.49 indoors he has done only 7 squat workouts. With twice more weight workouts, could he have run faster? Probably but we didn’t have the choice so it’s history. I had to arrange the running workouts to balance training elements and it worked fine.
We still only use squats and bench press as main lifts, in 2006 he went up to 1 x 100kg bench press (in June during infection) and 1 x 200kg quarter squats (before Commonwealth Games). In 2007 he has gone up to 2 x 95kg and 3 x 200kg (depper than last year) in Osaka.
You have to work start, accel, top speed, speed endurance aspects plus compensation days so 7 days is not enough to cover all this. He manages to get therapy only during competition period. I use (abuse?) complete rest days with Olu so i believe that in a 3 weeks cycle we can get the job done, and we need 2 such cycles plus a 10 days taper to make Olu ready and coming from 10.40 in late June he improved to 4th in World Champs with 10.07. Last year we used a similar plan (2 x 3 weeks plus taper) before his 9.85 in May but he came from a higher basis with 10.11 in March.
The important thing is to weight the impact of each training element as well as non-training elements (travels, mood, etc) in order to judge the athletes disposition and adjust training load accordingly. Hope it answers your question.
Eros, you’re right about Olu beeing skinnier this years. He has done less weight workouts than in 2006. Between October and his 6.49 indoors he has done only 7 squat workouts. With twice more weight workouts, could he have run faster? Probably but we didn’t have the choice so it’s history. I had to arrange the running workouts to balance training elements and it worked fine.
We still only use squats and bench press as main lifts, in 2006 he went up to 1 x 100kg bench press (in June during infection) and 1 x 200kg quarter squats (before Commonwealth Games). In 2007 he has gone up to 2 x 95kg and 3 x 200kg (depper than last year) in Osaka.[/QUOTE]
PJ,
On average how many days between Hi int work?
Any reason he did quarter squats (before Commonwealth) as opposed to half squats as you used with him before?
As for squats : we had the possibility to increase kilos or increase depth, i chose second option. He is close to be at his depth limit (due to flexibility issue) so maybe the kilos will increase as well. It all depends on running workout progression in the coming years.
As for days between HI days : somewhere between 2 and 10 ! Nothing new, really, check the archives you will see plenty of discussion on this matter.
In GPP he does nothing new : hills, tyre, short accels, tempo, special endurance runs, jumps, throws. Very simple things we just need a medicine ball, a tyre and rope, a stopwatch, so that we are not dependant in some specific type of machines olu might not find everywhere. It forces me to be very synthetic, delete unnecessary things i’m sometimes still guilty to do with Ronald and it gave me training ideas for life. Nothing scientific, just progressive adaptation from workout to workout remembering what you did the former year.
Interesting point about only two sprinters now. Kikaya’a father is a big shot in Gov’t so hard to compare their realities.
The IAAF can do little to help really because they are reliant on their member federations, so any funding can be headed off to favourites- or to fictional athletes or programs and ripped off.
Key feature is a winter and summer program so that he’s never too far from competition, something that happened with Asafa this year.
PJ-- I know many have toyed with the idea of not using 7 day/weekly cycles, but out of convenience, many still do. How do you lay out your 3 week cycle (I assume 4th week is unload?) in say, the pre-competition or spp phase?
pierre jean, what type of adjustments were made to fasubas and pognon training(if any) in the 3 or 4 weeks prior to this meet, so long as you don’t mind sharing your (extreme?more so than others?)less is more philosphy during the prior weeks?
I train myself, my brother, and my cousin and all three of us have suffered injuries(myself-achilles, brother-high ankle sprain, cousin-hairline stress fracture of foot) while training in these traditional 3Xweek high intensity sytems. The combined load of speed then weights was too devastating for us 11.0-11.2 range runners even though we would train on grass. Only recovery available to us was protein, contrast showers, and static stretching. I assume as a result of the unknowingly/unaware progressive tightening of our quads, back, calves that eventually the stress was too great for the distal portion of the limbs(foot,achilles,ankle) resulting in injury.
P.S. Fasuba quads look massive during those front on shots in the video above. Maybe just the video?
your way of training is exactly the same as mine, however i didnt suffer such heavier injuries as you have. i had an injury like 2-3 weeks before my season was over, and that was a grade 1 chronic adductor tear. Aside from contrasts showers, or self message, and stretching, Charlie, Pj or anybody. Whats the best one can do with some money other then ART or is just physiotherapy session the only best alternative?
I find ART to short and focuses only in one area rather then a whole bunch of areas. I’m contemplating accupuncture.
Yeah that is a good alternative. This is still referring to S - L though as far as I know. This comes from forum review and the first vanc 02 video. I would still go S - L.
A cool thing to do on a 2 day a week scedule, and what I think
PJ is alluding to, is to go:
Accel speed end week1, maxv accel week2, speed end accel week3, etc.
That way all qualities are addressed. Of course if certain aspects need addressing more than others you double up on certain qualities.
I saw OLu on Brussels list…when PJ will come back…I’d like to ask how he deals with the end of this season…probably they now have more opportunity for quality teraphy and so on…
Regarding Speed End, which is done long to short, how many Speed End sessions were done between Oktober in the 6.49 indoors, and how many between the 6.49 and WC Final ?
At what distance do you start? I know you used to go down to 120m from the blocks in 2006
