I always had the athletes start together but I separated them when doing Speed and SE sessions.
I knew this for Speed and SE, but I wasn’t sure about starts. I think regarding starts competition in training is absolutly beneficial.
The reasons you mentioned elsewhere for not doing speed and SE that way in training are absolutly legitimate.
But I wonder if there aren’t at least some ways where this would make sense…regarding relaxation and form. Some Athletes obviously have big problems relaxing when they feel someone beside them, pushing them.
philipp 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.
The other exercises are just ancillary, 1 to 3 which might be reverse hypers or lifting a free bar to the chin.
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?
From the Japanese data, Olu hits top speed between 60 and 70m, e.g. as far as Tyson or Asafa even if Olu was leading them for about 40m. The difference is that the rate of his acceleration after 30m is lower and he reaches lower top speed, in 2006 he was reaching top speed prolly as far, but top speed was higher.
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…
They have not done much training together but they have still covered all kind of workouts. I even had them practicing 30m starts the day before Stuttgart indoor meet last year where Olu ran 6.49, because i knew that both were in similar shape and Ronald would take much benefit of it. They were even at 30m, still the next day Ronald only ran 6.66 (so much media pressure coming from his opening race). One week later he would beat Olu in 6.55 vs 6.56. Like Olu who ran 6.63 as an opener one week before Stuttgart, he needed a first race to find rythm.
I wouldn’t let them doing SE1 together since they are both high competitive sprinters and i expect them to meet each other often enough during meetings. Training is not competiting.
[i]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 
[/i]
I don’t understand what you mean in your last sentence. You’re right in your first sentence, yet the 85kg bench PB he did before Doha proved to be enough of a stimulus before a couple of sub10 for him. 100kg the following month came from beeing away from speed due to infection and due to massive rebound to a 9.8 sprint.
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.
When the guys are already running at or close to WR pace at training, why would you want them to run any faster? 13m/sec? what is it specific for?
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.
Provided the running time is <10% slower than PB. Olu sometimes uses a tyre (wheel?) while in NGR. Sorry we’re not much into high technology at training…
did they provide a 60m split for Olu from osaka?
30m?
PJ,
I am interested in how long the Spec End runs are when you start the L-S progression with Olu’s SE. How do you feel this “carries over” to his SE for 100m? In other words, do you feel that the SE of the longer runs improves the SE for the 100m (an idea which Charlie seems to contest) or is more a matter of setting him up for quality SE sessions later on? Any insight would be appreciated.
Thanks!
In the L to S approach for SE Olu had, the longer runs were actually tempo, using distances going from 800m down to 300m and 200m just before indoor season starts. The progression was very smooth ever week but volume so small that it didn’t disturb the coming up of speed, from the result at 100m.
This year the only change was that there was no progression in these kind of work, we used distances ranging from 100m and 600m in tempo, not playing at all with intensity or volume through the winter.
It allowed me to have more freedom to use higher volume and intensities in sprints and weights, Olu’s body was very free and disponible during all winter’s training.
Why such longer distances for the tempo and were they done on grass?
Let me see if I have this right: you started off with runs up to 800m at a tempo pace and slowly brought the distances down while speeds were going up so it was more like SE at 200-300m right before the indoor season?
This year the only change was that there was no progression in these kind of work, we used distances ranging from 100m and 600m in tempo, not playing at all with intensity or volume through the winter.
It allowed me to have more freedom to use higher volume and intensities in sprints and weights, Olu’s body was very free and disponible during all winter’s training.
I couldn’t quite follow this- what did the SE work look like for Olu this year?
- Yes
- Since tempo remained tempo as in the speed didn’t increase to speed endurance, all the speed endurance was done using 60m, high volume and split runs. Hope it is clearer now.
Our tempo is used mostly on grass except 200m runs and longer. I felt that the shorter the sprints (10-30m for Olu in the fall), the longer the long tempo runs (up to 800m in our case) to make a balance. This fall, sprints were 30-60m so i moved the longest tempo races down to 600m. For Ronald, who uses longer short sprints due to his own rythm and morphology, i have used shorter tempo distances than Olu.
Thanks PJ very interesting setup, did you have certain times for the 600-800 and how many reps were done? Would this setup change if you had a diff body type athlete (shorter, stocky, thick ankles etc)?
Awesome. Thanks for the reply PJ.
Did you switch to 60m split runs with Olu because you changed your mind about training theory in that respect or did it have something to do with Olu’s development (meaning he was better served by longer SE earlier in his career but the move to a “more specific” SE plan was needed to keep advancing… or something along those lines)?
Olu has used split runs in 2005 2006 2007 but now he had the capacity to do all sprint workouts using 60m distance. Before, he was self-coached and sometimes trained up to 3 times a day. I progressively reduced the workload, especially the intensive tempo which was eliminated this season.
The biomech analysis done in Osaka showed that he was now able to reach his max velocity at 65-70m.