She wants the record

Track & Field 100m
1

I have a 14 yr old who wants to achieve the state record in the 100 and or 200m before she graduates. Is this possible?

She has run for approx 2 yrs or less.
She weighs 120lbs. Height 5’9
She has a current best of 7.8 in the 55m. She has horrible starts and reaction. But moves very well in the middle part of the 100. The last time she ran an open 100 she was just turning 13, maybe she was 12. Who remembers. She ran a 13.9. Her split in the 2nd leg of the 4x100 was 12.3-12.6 range.

I believe she has more to correct than what she has corrected but this is the 1st season (yippeee) that she will work over the late fall-winter season on speed.
What do you think is achievable and realistic?

State record is slow (relatively speaking)
100- 11.93
200- 23.94

2

Sounds like she’s good for it but don’t talk about it to her. Work one step at a time without pressure and you’ll get the best results in the long run.
First get her fit (time off the end where most is available) and then do drills to work on starting strength. I would NOT work on blocks initially as this can cause “paralysis by analysis”. If she developes the strength she needs first, her start will naturally fall together without much problem.

3

You said
“time off the end”

Were you referring to Speed Endurance?

What do you mean by “most is available”?

Are you suggesting that the final 20m needs the most attention or improvement?

Isn’t there a post that speaks to what element of the 100 to focus on for female sprinters because it brings about the most improvement?

Last, you mentioned “get her fit”.
LEt me mention that she just finished a soccer season about two weeks ago. I was hoping that would serve as GPP

4

I understand what you mean by starting blocks to early. Thanks becasue I was going to work on starts but I think I will use steps, hills, and med ball. She is actually stronger than most of the girls (and boys) on the team. She has a good bench, squat, and clean technique I might add.

5

Well she is beyond her first month now. I don’t know if this month and thru Jan is considered SPP really in your terms.

She has improved by .3 in her 55m crouch starts.
During the last month we worked on accel stepping over and down naturally,
She would do

about 10-12x20m accel or stairs occasionally to change it up some and
she progressed from 20m accel—>20m fly to
20m accel—>30m fly (4-6 reps per week)

She lifts at least once per week (some light plyos; cleans, squats, bench, mil press, bench, and back)

I have only used med ball throws twice now. Will use more this month. We will also start with the block starts in Jan.

We have also focused alot on hip/pelvic position in accel and mv.

Where do I go from here? Well thurs there will be some speed endurance introduced. I was thinking something along these lines

Monday- accel and MV; weights (lower)
tues rest
Weds circuits and tempo

THursday- Speed endurance and MV
Fri- rest

CF you have been a help thus far. I would appreciate your continued input as well as anyone else familiar with my situation

6

back to the top

7

I haven’t timed her in the 30 yet but I will next week. For now, she ran a hand timed 60 from a block “stance” (no blocks). 8.7 Hand.
She looked unstable over the last 20-25m.

I think I need to spend more time on MV and relaxation. Her hips dropped back nd she begin to twist around the torso.
Thoughts, CF, Mortac, anyone with knowledge of this issue?

8

What is the most recent work-to-rest ratio for sprint sessions and work/recovery breakdown in the microcycle?

Still doing maxV twice a week? What is the range and scale of intensity? Are you still doing resistance training once a week?

9

as cf mentions, work on the fitness (tempo, med balls), work on drills. And mostly, work on speed endurance. Speed endurance should be like 2x per wk and 1x per wk off actual speed for awhile, at least untill she can hold her form for a period of distance that you are happy with.
It might take a full “season” of speed endurance work before you even look at her starts? So perhaps, instead of timing 50’s n 60’s, time 150’s n 250’s? Where as in the 50’s you might expect to see a 0.3s drop in time, you might end up seeing 3sec dropped off in the 250’s?

10

I will try to respond concisely.
Because of her point of accel she hits her top speed at about 30-50 approx. Whe have only been working in the halls at school for the last 2 months. No 150m or 80m yet because you can only get in 60m indoors. Also, I try to limit the runs indoors in terms of reps due to the extremely hard surface. We have only done repeat 60m twice for speed endurance over the last two months due also to the above stated. Perhaps that is the problem though. No real speed endurance work.

Today was the first time on th4e track in two months (we used an indoor facility.) We will go there probably only once (maybe twice) er week from here on out.

I will begin on the speed endurance more.

11

i take it you are generally Snowed in normally?

cf uses this approach when handling the “indoor” facility problem. he does split runs, ie, 60m effort with a walk back recovery, turn n run again. do that for 3 sets of 3reps per set. with about 8min between sets and just a walk back between efforts, so maybe 1min or so.

12

this is obviously SP End. I will use this also. One thing about her is I have to preach strict form or she will display poor back side mechs

13

I had to come back to your question re: range and scale of intensity. I had a sprinter who is now running collegiate track and she sent me a weekly workout sample for the sprinters. It is apparent that the coach utilizes CF philosophies but he has some type of point system that defined intensity scales very clearly. Where and how did he come up with this??

14

Without seeing the work sample, I wouldn’t be comfortable addressing the referred to coach’s schematic. We’ve used the terms range and scale for decades to define work margins of intensity with our athletes. In many ways, I believe it is similar to CF’s discussion on the dimensions of intensity for supercompensation.

My question referred to how much (volume) and how long (duration) of the higher performed intensities within the macro or phase.

Continue the good work and best of fortune for your fast young ladies!

15

Well here is the next two weeks for my two sprinters. One male, one female.
Their workouts are Hi-lo-hi-lo. The idea is for them to begin committing four days per week to working out. Last 2 months have only been about 2 days per week of sprinting and maybe one day of tempo. I cannot really work with them much due to state league rules until March 12th.

The cycle for the next two weeks focuses on Speed end 1.
Approx 3000m tempo; 1000-1200m of speed per week

1/16- 3x3x60m (walk back recoveries;8-10min between sets)
Weights (upper) Med throws

1/17- Tempo 4x100+100+100 (30sec b/w reps; 90sec b/w sets); core work 200 reps; A&B skip drills

1/18- 4x120m or 3x150 (15-20min recoveries)
Weights (upper) Plyos

1/19- Tempo 4x100+100+100 (30sec b/w reps; 90sec b/w sets); core work 200 reps; A&B skip drills

1/22- 3x3x60m (walk back recoveries;8-10min between sets)
Weights (upper) Med throwsTempo

1/23- 4x100+100+100 (30sec b/w reps; 90sec b/w sets); core work 200 reps; A&B skip drills

1/24- 4x120m or 3x150 (15-20min recoveries)
Weights (upper) Plyos

1/25- 4x100+100+100 (30sec b/w reps; 90sec b/w sets); core work 200 reps; A&B skip drills

OF course there will ample stretching and cool downs, ice baths, self-massaging etc

I want to focus mainly on Speed endurance over the next couple of months but not lose focus on accel and top speed.

If the season begins march 12th, and first comp 2 weeks later, would there be a need to unload and if so, when?

16

-Any lower body weights?
-Why such the focus on speed endurance now especially since you say she has bad starts?

I would try to break up your work a little bit so your week is hi,lo,rest,hi,lo,rest,rest instead of having 4 days of work then 3 days in a row off.

17

thanks for pointing that out. I pasted the workout and forgot to change that. Every speed day of the week is lower body weights.

The poor start post was in October. She has improved tremendously since. Reaction and all. We will start using blocks this month more to transfer the work and power.

Do consider that the kids have some flex with this schedule. My main concern that I pointed out to them was that as long as they get 4 seperate days minimally of work per week and that there is no speed back-to-back days, I would be okay with it. I can only supervise 2 workouts per week due to it being out of official track season.

18

Just an update. My girl ran an 80m 10min rest, ten ran a 60. Her 60 was the best form I have seen. I can see the results of the speed endurance work already. :smiley: :smiley:

19

Hello after a long break. This has been a crazy season. THe sprinter I referred to in this thread dropped to about a 13.5-13.7. Ran a lot of relays however. Her best splits were 11…9-12.1

What I noticed about her is the asseleration has to be addressed. The turnover is in the beginning is very slow and she just does not accelerate with the rest of the field. I have quite a few girls who struggle in this area.

WHat are your suggestions? I think maybe she did not squat higher int enough. She is very strong but she just didn’t stay in the hi int range very much. Thoughts?

20

I had an athlete with similar problems - at least for the shorter sprints. Though her maturation level in the sport is low, we’ve made inital improvements with some med ball/plyo work combined with contrast accelerations.

Of course our investment into CF training products has been a major help as well :wink: