His triple periodization occurs during championships. SPP2 and SPP3 are measured in hours. The quicker your SPP is, the quicker you will run.
peak1- 100m
peak2- 200m
peak3- 4x100m
Charlie has graphs that clearly show that he follow’s a triple periodisation plan…that’s where we are getting the idea of a triple periodisation plan…
Just a follow up on Dwayne Chambers. I talked to him today at training about the reason for the under par performance way back before his age world record. He told me that, they did some “Crazy stuff” in season with Selwyn his first coach . He described doing sessions such as 3x300 flat out or trying to run flat out with 2-3 mins recovery if thats possible. If he didn’t finish, then it didn’t matter as long as he pushed himself. 4x400 with 3-4 mins recovery was also used. There wasn’t any speed work as we know it. It was pure fitness training… I didn’t get a chance to quiz him more about the GPP and previous work done before they did the sessions mentioned above. He is very approachable and all the years that I’ve seen him or talked to him he’s been very welcoming. I mentioned the forum so maybe he’s already on here or may join. Of course he didn’t let on to whether he was a member…hopefully he is, if not let’s hope that he will.
Supposedly fogolson has the graphs and dvd’s?? He either needs to re-watch them over and over, and take many notes,
or
Stop trying to argue for arguments sake
If you Bite at him, he just keeps going with a very Nasty tongue.
I have triple periodization graphs but not related to Bolt. I do believe that, when push comes to shove, Bolt is following a S-to-L approach (albeit with plenty of tough tempo sessions, though I think they are still extensive- for him and prob only him due to his max speed) He competes first over 100m and then moves to 200m.
Hmm… the best improvement Bolt got over this past season was in his first 30m (intraseason, not overall)… so is he really doing S-L? Race after race after race he had bad starts and was in line with far lesser athletes to 20-30m and then he moved to the front of the pack when WCs came along…
Martn, nowhere in any of the products Charlie sells does he show a triple periodized schedule. The schedules he does have of triple periodization don’t look a thing like what Bolt is doing. Most of these guys don’t have any serious competitions until at least May and aren’t doing much tapering at all. Except for Gay in '07/'08, they don’t even have to run their nationals hard.
Show me how any of the dates of Bolt line-up with a triple periodized schedule, he doesn’t even have two clear peaks. Just because you have different training phases doesn’t mean you have a triple periodized schedule. Maybe you should re-watch the materials yourself.
In 2008, that seems definitely true, but what about 2009? Arguably, before WCs, his 200m performance was by far the best. Not even considering that it was his worst conditions weather wise, the time was the fastest relative to the 100s he ran.
[QUOTE=fogelson;225917]Hmm… the best improvement Bolt got over this past season was in his first 30m (intraseason, not overall)… so is he really doing S-L? Race after race after race he had bad starts and was in line with far lesser athletes to 20-30m and then he moved to the front of the pack when WCs came along…
Sorry my post added no value to the discussion. so I deleted it.
Training and competition are different. No one can argue that Ben did S-to-l yet in the beginning of indoors in 1987 and 1988 he had to translate power into an effective start. In his first race in 87 he was left in the blocks and same in 88 (even though his first two races were wrs over 50y, he had to come from well behind.)
Bolt does considerable heavy sled work early on like Asafa and if you note on my graphs (you WILL find Ben’s triple periodized plan from 1987 in several of my products), you will see that my definition of planning direction is based solely on the consideration of high intensity elements within any program.
Ben also did 7 x 300 in 45 with 100m break, which is not easy but again is not high intensity.
Bolt doing 38 in a 300 folowed by 180, 150, regardless of how tough the combo is, will still fall under the catagory of low intensity work for him IMO.
Bolt opens up with a 400m in ,for him, a pedestrian time- look at the film for confirmation.
Ben could have opened with a 400 as well (he even did once and won the Ontario junior 400 indoor looking over his shoulder the whole way only because he showed up late for the 50m! He was never late again!) but that didn’t change the training approach overall.
So Charlie what clues would you expect to see in the progression of performance capabilities throughout the competitive year (assuming that athletes did do indoors) that would distinguish the double-periodized (DP) trained athlete from the triple periodized (TP) one competing in the 100 and 200?
Also is it simply that the DP athlete has two distinct competition periods (indoors and a relatively long outdoors which incorporates some of the early competitions in with the SPP2 and it is merely the ‘freshening-up’ factor that gives the impression that an extra training block may have occurred) whereas the TP athlete has three (indoors, early outdoor season and peak outdoor period) as outlined in your material?
In triple periodization plans the difference is usually the dates of the biggest meet. If it’s late as in late Aug, there is often a down period as far as comps go to get ready for the final series into the Champs. That’s the third cycle, even though it can be very short indeed.
The other two are pretty clear. In an unusual set-up- like the LA 84 Olympics being earlier, it’s most likely to see a double periodized plan.
I would think it wouldn’t change that much. His previous year went pretty much without a hitch but much of the big improvement was already done. 2009 marked a matching and slight move past what had already been done. The difference in the 100 was less than appears because there was no shut down and the wind was more favourable. Similar for the 200, though I think more could have been seen in that event if he was more fresh, partially due to additional physical maturity.
Rough translation:
Usain had 3 hours interview on Monday morning. Then he had this workout in pm : 6x180m without starting blocks in 20"5 with 8min rest, which is described as moderate tempo. Mills estimates that Bolt’s level that day before the workout was 75%, and Patrick Dawson was the timer : 19’’6, 20’’6, 20’’5, 19’’9, 20’’3, 20’’1.
On Tuesday, the workout is planned to be 2 sets of 300m, 180m, 150m with 8 and 12min rest. Pace is 35", 18-19" and 16". This is described as Speed Resistance.
Pardon me, but how are either of these workouts extensive tempo? The breaks are far longer than any recommended, relatively fast, and done on the track, in spikes IIRC. I think they are about as clear of an example of intensive tempo as one could get. If that isn’t intensive tempo, then nothing is.
Also, Bolt as consistently behind at the start UNTIL the WC. I am not talking about his first few races, but all of them.
How does this change though that he ran relatively faster in the 200m than the 100m in the season? He ran a lot more 100s and never had any performances that really can compare to that 200, which was likely good for 19.1 (in good conditions) at least.
I haven’t seen the 300-180-150m type workouts but the times do seem like intensive tempo pace for someone of Bolt’s level. I think the video below was also posted here previously and although its tough to get an accurate time, the effort and apparent speed of the runs make it seem like intensive tempo to me. How would you classify it?
This 180m workout was described as “moderate tempo” by the coach, i guess it is mid way between extensive and intensive tempo. I would tend to think it is extensive due to the quite long rest (8min). The journalist wrote : “il ne s’agit pas de forcer”. Thus the workout was by no mean difficult.
His reaction times were poor during the season, and curiously were good only in Berlin. This affects more the performance at 100m than 200m. Lausanne (the 19.5 race) was suppose to be a peak performance as Bolt announced the days before the meeting that he would run full out.
The 300-180-150 is described as speed endurance by the coach. I think he eventually only did one set but not sure. On the video, this is not a workout, just his usual warm-up before races, these are acceleration build ups, not tempo.
When breaks are 8 and 12 min, basically full recovery for the pace of work done, it isn’t any kind of tempo at all, it’s Speed Endurance work. The effort level of the speed work may take it down a notch but that’s what it is.
Tempo work can be described as incomplete recoveries within reps and sets.
It was my understanding though that he did 2 sets of 300,180,150 at a much more moderate pace earlier on in the season with short recoveries, and the pace decribed there would have been extensive.