can you do 2 days of maxv or 2 days of speed endurance within a week? Or is it better to do all variable during the week like top speed,spd endurance, and accels all in a week?
Whatever needs work, do it.
It would depend on what training elements are being emphasised, what level the athlete is, how they respond to the different training stimuli and what level of intensification the training variables are at (etc etc). The example SPP1 gives some insight into the variation and change in focus that can occur throughout a hyperthetical training phase.
well this is insight for me, cause doing 1 speed endurance session a week i dont think is gonna get me to peak fast enough for meets in the coming weeks and in august. I have 2-3 weeks maybe to get some speed endurance in gear. In addition would 80m runs be more suitable for 100m athletes then 120s or 150s?
POST UR WORKOUTS!!!
simple week sample i do is
mon- accels
tue - tempo
wed - speed endurance (150s) currently
thur - tempo
fri - maxv
i’m wondering about doing
mon - accels/maxv
tues - tempo
wed - speed endurance
thur - tempo
fri - speed endurance.
thoughts?
There is no problem doing 2 speed endurance workouts in one week
If you check out Charlies SPP phase froim Vancouver Series - he has 2 speed endurance sessions in every week weeks 1 - 12
no only week 1-7…
HI
I am a sprint swimming coach…can you define the above sample weekly plan
ie: what are accels and tempo
can you outline what kind of work a track sprinter would do on these days?
Also, i am interested in how track sprinters train. can you outline full workouts for the above weekly plan including timelines and work rest ratios (active or inactive) for a sprinter. I am trying to come up with an alternative to swimming’s very high volume approach to sprint training.
Thanks all!
look around the forum, plenty of great of info.
thanks, but could you respond to someof my questions if possible?
Using a 100m sprinter as an example:
Acceleration would be sprints of approximately 20-30m, since that is the the part of the race where the majority of acceleration occurs, even for world class sprinters.
Max speed would encompass distances that are long enough to allow the sprinter to accelerate to top speed, which will range from 50-80m depending on the level of the sprinter, 50-60m being typical.
Speed endurance is usually broken into two groups: SE I which covers 80-150m, and SE II which covers 150-300m+. Some people have slightly different definitions, but overall that’s what most people are referring to.
Tempo is low intensity running at a speed below 75% of best performance for a given distance. It’s essentially low intensity interval training. An example would be 2x10x100m on grass with maybe 30-45sec between each run and 3-4 min between sets. The runs might be run in 18-20 sec. Depends on the level of the athlete.
Your skepticism regarding high volume swim training is well founded. I would specifically search for posts by Clemson. He is a swim coach as well and applied many of Charlie’s training ideas to swimming. Most of his posts on that topic are going to be from 2002-2004.
Keep in mind that there’s a good deal of overlap between accel, maxV and SE. They’re all speed training, just emphasizing different phases and intensities along the acceleration curve. Personally, I don’t know why acceleration has to be trained by itself. I think you can do acceleration training in combination with either top speed or SE without too much trouble.
While additional SE might be helpful depending on your personal needs, I would be cautious in making that change so close to competition out of a last minute perceived need to play catch-up in your speed endurance, which is what it sounds like is motivating you. I would reread the section of Speed Trap where Charlie refers to Desai’s insistence that he needed to focus more on speed endurance.
I also think 2x of both speed and SE might be too much work. You might want to drop one of the speed workouts and replace it with SE so that you’re doing 2x of SE and 1x of max speed. The best reason for doing so might be to facilitate recovery from speed work by lowering the average weekly intensity of the speed training.
Flash thanks for your response!
Thank you very much
Now, can you extend your definitions to the 200 and 400 track sprints?
In swimming a world class 25m sprint time is equal to a good 100m track sprint
50m swimming = 200 track
100m swimming = 400 track
The above events in swimming are considered sprints.
I am trying to employ track theories and perspectives in training my sprinter during the 07-08 season
any info on track sprinting is great!
The definitions are the same for the longer sprints. The difference is what you emphasize in training
yeah i kept my diary and my mistake would be to overdo speed endurance like doing 250s, when the 150s and lower helped my 100 meter more. I think the 80s that i decided to do carried over more to the 100 as i Pbed after doing them for 2 sessions. I always did 30m starts or accels hard to start out with, but for reasons being was to get me loose for the main speed endurance session. early accels and starts in my spikes always got me loose.
I was always wondering if doing a whole mini accel session prior to a maxv or speed endurance workout was necessary. I always thought do accel workout in and of itself on a seperate day, followed by another day dedicated to max velocity, and another on speed endurance. I thought doing accels on every speed session was killer for the CNS.
Flash
how would you break down energy system development for the 200 and 400 in percentages?