As SE, i mean distances between 80m to 200m and the progression is both S to L and L to S:
SE between Oct 2006 and 6.49 : 2
SE between 6.49 and 10.07 WC final (intermediate time was also 6.49) : 10
Between Dec 2006 and Aug 2007 - which is around 8 months - there was 12 SE workouts, whereas between Dec 2005 and May 2006 (9.85, intermediate time 6.36) - around 5 months - there was 14 SE workouts. Lack of workouts and lower density leaded to slower times.
I don’t think you could see 2007 season as typical of our training plans because there was so much trouble going on.
it depends on how long it takes for the guys to produce a fast 60m at training
separate days
as i said in my previous post, there’s no SE in november. However, Ronald did 21.1 indoors per accident last year for a 200m which was supposed to be run at 28sec after a sled accel workout. At the end of the run he felt guilty because he thought he might have too fast, something like 26sec…
Are Sled workouts only done before the indoor competitions, or do you sometimes go back and have sled acceleration workouts between the indoor and the outdoor campaign on a more specific base maybe ?
I have had very similar experiences with tempo and longer sprints after a sled workout…you feel light and loose once the weight is gone and often go way under the asked time.
How often do you use sleds before the indoor competition ? If there are unweighted acceleration runs on the same day, do you have them before the sled or afterwards…since I’ve seen both with top-level athletes?
“2) it depends on how long it takes for the guys to produce a fast 60m at training” Does this mean you have timetrials a long time before the outdoor competitons ? If your athletes are unable to produce the predicted times ( Which maybe happened with Olu this year) do you push back the SE, start later or do you modify the workouts ( to leave room for further speed development) ?
lol, perhaps so, but really. The difference between 25 and 28 would be the limit of lack or pace judgement, or maybe even a 24 if you’ve been born without senses and are a 10 flat runner who finds such speeds boring, but a 21??? Unless he thought 95% would be a 28 for himself…
we used sled both indoors and outdoors for 30m reps both of them can run 3.7-3.8 while their PB is around 3.4 without sled. Free runs are always done after sled in my group.
All the runs are timed from day 1 so even if it’s not always 100% i can make good estimation of what they can do in competition.
So far, they always have achieved competition times in accordance with what they just did at training. Even the 9.85 can after a 14.8 at 150m, in 2005 and 2007 Olu did 15.0 prior his 10.09 and 10.07. Before his 10.40, his training times were slow. In this case, we sacrifice everything but the speed development.
I was also guilty of it, i thought he was indeed running 26sec. Fortunately, there were witnesses.
Olu is just the opposite, he can tell his training times with high accuracy. When i started with him he used to say “i don’t know”. I think it’s a trainable issue, and it goes with proprioception.
Before his 10.40, his training times were slow. In this case, we sacrifice everything but the speed development.
In such a case, do you sacrifice the weightsessions in order to get more rest between the speed days or do you change them in some way ?
Would you say that the fewer lower body weight sessions haven’t affected his performnce as much as the missing SE-Sessions ?
How often do you bench-press? You mentioned somewhere that Olu has a Pb of 1x100kg. I find that surprinsingly poor, although I know he is not very heavy.
You always have shared great insights into different training-systems and philosophy. Especially into French ( Arron, Perec, Diagana)…but always very 400m orientated. Your Sprint-approach seems to be very inspired by charlies methods, are there some parts of your programm that you took from the GDR or other estern european states ?
The Sleds made me think of that…
no, weight workouts are support to sprint progression and so light volume that the drop is not necessary until the later stages.
Fewer weight workouts affected the maximum speed development, but also the endurance as well as i feel that since Olu is still a beginner in weights, improvements can be found in all the curve from left to right.
100kg is not poor considering that he did it with 1 workout a week and not every week.
Arron’s training is not exactly 400m orientated, she did 400 in 1994-95 while she had back problems and was not able to do high intensity workouts. She doesn’t use long distances for SE runs. As for European training systems, i translated and studied old tables and articles published in Bulgaria in the '70s-early '80s (Antonov, Dimitrov, Draganov, Popova, ect…) for speed development which is short to long but includes over speed which i don’t do. I found it was very similar to the tables published for GDR female sprinters with SE1 introduced after indoor season. That were some of the practical things i used, other very interesting stuff from USSR, TCH, POL, etc… didn’t directly found place in my training strategies. Sled are used a lot in France but they use up to 50kg sleds, which i never do.
1.) What exercises ecxept for the squats and then benchpress do you use? I know you don’t have any machines and can’t do some specific excercises.
2.) Do you feel that the lack of weights rather has an impact on the his top speed then on his acceleration ?
At what point do start dropping the weights. Is this also depented on special times they have to run in practise, as it is with SE or is the weightdrop fixed within the seasons timetable?
Are there any Sessions that Ronald an Olu do togehter? Qualitywise? I’ve heard charlie wants his athletes to perform speed indivitually, but greene and boldon sure have benefited from their acceleration and start-trainings they did against each other…
3.) Speaking taperwise I wonder if 100kg benchpress would stimulate the CNS of 9.85 sprinter in the ways charlie likes to use the benchpress within the last days of a taper…
On the other hand: A poor benchpress indicates that a sprinter was never seriously injured
4.) The Overspeed issue is not very popular on this board. And i think its not much in use within wolrdclass sprinters today. The risks are well known, the gains are kind of vague…
I would have been surprised if you did overspeed of any kind.
How heavy is the sled you use? We use very light sleds (5-6 kg) and put additional weight on it, up to 10kg. This is the heighest weight that still allows proper starts from the blocks.
) to let them train with me to get an appreciation of what 28 sec feels like 
