Sprint Periodization

Charlie,
In your book Training for Speed you emphasise training all the elements needed for sprinting year round and not going back to extended gpp and long to short high volume training .
Could you please advise me on how to approach our situatuion.
Here in OZ my sprinter has just completed his peak/season and our next season starts in late oct. Following your principles of short to long do we now go back to(I think not) and work thru short to long again ordo we try to MAINTAIN the level of performance we have achieved and continue with our current program of speed ,weights, tempo, se.etc as applicable to the 120/200 or try to IMPROVE performance with regenerative breaks thru to the start of the next season.
PS.he has had 10 years of competion and we have been following your methods for the last 3 years.

See sprint periodization post sprinter68 on 290403

You have a significant training break- around 18 to 20 weeks. Once you establish your next meet dates, you can work backwards. The specific prep period might run 12 weeks, leaving from 4 to 6 weeks for the GPP. Assuming you have 6 weeks for the GPP, you can divide that into 2 weeks of regeneration/active recovery and 4 weeks general development. How about posting a proposed meet schedule and a list of PBs from meets and training sessions over distances from 30m to the longest spec end done? Then we can take a stab at some suggestions for content.
I’ll start off with 2 ideas for the weight plan.
Plan A: Maximum strength phase of 7 weeks (3/1/3), preceded by 4 weeks of accumulation weights (not too long as your athlete already has a 10 year background) and followed by the maintenance phase, starting 1 week before competition starts, and continuing through the comp period. The stage weight phase (total 12 weeks)might be preceeded by med ball circuits and/or circuit weights of 2 to 4 weeks duration.
Plan B: (probably best for higher level athletes) A 3 week accumulation phase followed by a 7 week max strength phase (again, 3/1/3),followed by a 4 week maintenance phase, then another 3 week maximum strength phase, followed by 1 or 2 weeks of maintenance work prior to the competition period.(At higher levels, the change possible in max strength is less, so the phase changes are more subtle) Thoughts??

Charlie.
Here are the meet dates and list of pbz

Season commences 5/11/03

23/11/03 major meet 120m
28/12/03 " " 120m
10/01/.04 " " 120m
7/02/04 " " 120m
14/02/04 " " 120m
15/03/04 " " 120m
Easter 04 stawell gift 120m +70,200m

PBs 30m----
60m 6.85 hh
100 11.00hh
120 12.98hh
200 21.98elec

Our season all outdoors
Racing distances 70 100 120 200
Minor meets available almost weekly thru to Stawell, -THE major meet of the season.

To add to the mix for your consideration-
Athlete will be working full time and because of difficulty in accessing a weight room at training venues we have done the weights at a gym, so our program has been as follows

Pre season
mon weights
tues starts/ accel
wed tempo
thurs weights
frid s/e
sat weights

EARLY COMP
mon weights
tues starts/acc
wed tempo
thurs weights
frid s/e or max velocity
sat tempo

LATE COMP

mon weights
tues starts /acc
wed tempo
thurs s/e
frid tempo

The friday work is dropped if comp next day.

If the situation alters whereby we could do weights after track work what combination would you suggest.

Also as the athlete has not done a track/weights combinaion b4 ,would this be a problem?

Thanks for your indulgence.

I’ll start off with a possible question about the order of the week. I’d prefer to flip the speed and weight days to go sprints day1 and weights/jumps day 2. Thoughts from the group?

I would definently do the speed (track workout) and the weights on the same day. If done properly, your athlete will be rested enough to perform another intense speed workout in between a day of tempo. I would also perform the s/e and weights on the same day as well which will allow your athlete to recover more on the weekands. Here is a suggestion.

Preseason
M-starts/accel/weights
T-Tempo
W-s/e/weights
Th-Tempo
Fri-weights or some reaction drills
Sat-Tempo or rest
Sun-rest

Early Comp
M-starts/accel/weights
T-Tempo
W-s/e max velocity/weights
TH-Tempo
F-Tempo/Technical work
Sat-rest
Sun-rest

Late Comp
M-starts/accel/weights
T-Tempo
W-S/e with maybe some plyometrics
TH-Tempo
Fri-Tempo/technical work

Your athlete has been training for 10 years so that is a good base to have. Weights and speed could be done on the same day in order to get the maximum amount of recovery on the Tempo days and to prepare for the next speed day. I like to think of Tempo as the one of the keys to being prepared for the next speed workout.

Plan B: (probably best for higher level athletes) A 3 week accumulation phase followed by a 7 week max strength phase (again, 3/1/3),followed by a 4 week maintenance phase, then another 3 week maximum strength phase, followed by 1 or 2 weeks of maintenance work prior to the competition period.(At higher levels, the change possible in max strength is less, so the phase changes are more subtle) Thoughts?? [/quote]

Where does this program for higher level athletes fit in with the sprint program? In particular, if you could explain the 4 wk maintenance period followed by another 3 wk max str period. I just think that I don’t quite understand the timeline that is proposed. Is the 3 wk accumulation period + the 3 wk max str period (6 wks total) during the GPP period right at the beginning? And why would you incorporate a maintenance period during (right in the middle I think???) of the specific preperation period?

Charlie,
Thanks for your reply.

Question, In plan (A) “The Stage Weight phase” in 12 weeks, does this mean the SP phase as related to the weights program?

Your suggestion to go Sprints Day 1 and weights/jumps day 2 makes sense, particularly if we are unable to weights/track on the same day.
Regarding PRINCIPLES post Re plan B (which I think we will tackle), this is my understanding of it.
Am I correct?

3 weeks Acc - In GPP phase.
7 wks(3,1,3) - in MxS phase.
4 wks Maint - in SP phase.
3 wks MxS - in SP phase.
1-2 wks Maint - in SP phase.
Maintenance - Comp phase.

I see this as achieving a peak at the end of the 1st MxS phase, followed by a further MxS peak about 2 weeks b4 comp commences. Is this correct???

Regarding the PB’s and meet schedule data you requested, could you now please take a “stab” at the content for the track sessions.

VINCENTE,
Thankyou for your suggested program, it makes sense if we are able to do track/gym work on the same day.
Query - Early comp (Wed), s/e max velocity, I see these as two seperate components and would normally train them seperately on different days. ie, we try to achieve increases in max velocity and attempt to carry this thru to s/e as appropriate to the 100 & 200m.

Charlie, Hows my strength program…
Follows speed/special end work on
M,W,F (tempo in between)
Same program each day but adjusted for
CNS energy available.
(experienced athlete, 5 years of serious training)

Accumulation Phase (4weeks)
Clean 3x6
Bench 3x10
Squats 3x10
Hypers 3x12 (weighted)
Lat Pull 3 x 10

Max Strength (7 weeks)
Clean 3x4-6
Bench 3x6
Squats 3x6
Hypers 3x6 (weighted)
Lat Pull 3 x 6

Maint. (6-8 weeks)
Clean 2 x 2-4
Bench 2 x 2-4
Squats 2 x 2-6
Hypers 2 x 6 (weighted)
Lat Pull 3 x 8

Q. is there too many lifts per day?
SHould I squat and clean on the same day

I ain’t Charlie but…

Session (Max Strength Phase)
Clean 3x4-6
Bench 3x6
Squats 3x6
Hypers 3x6 (weighted)
Lat Pull 3 x 6

  1. Too many excercises
    If weights are conducted after track and plyos how much energy is left? With most of the strength stimulus acquired through actual sprinting the volume of supplementry weights is not that high. Select 1-2 core excercise and 1 supplementry excercise.

  2. Squat and Clean on same day?
    I think this is fine but this negates the need for supplementry lifts such as Lat Pulldowns. It has been stated on this forum previously that the marginal benifit of overlapping supplementry excercise after the completion of OL is actually negative.

  3. Intensity
    During the Max Strength phase I would include lifts of a higher intensity which induce higher neural activation, i.e. taking the reps below 5 into the 1-3 rep range.

  4. Maintenance Phase
    Similar to MxS. phase. Drop the number of excercise as above, drop the reps maintain the Intensity, or drop slightly.

Just my two cents!

thanks gf
“I think this is fine but this negates the need for supplementry lifts such as Lat Pulldowns. It has been stated on this forum previously that the marginal benifit of overlapping supplementry excercise after the completion of OL is actually negative”
I understand your comments however the need to keep the body in balance is also a condideration, keeping the Scapular retractors and depressors stong to avoide rounded shoulders and compression of the airways is important .

I strongly agree with gf. Quality is job one.

Originally posted by jacko
thanks gf
“I think this is fine but this negates the need for supplementry lifts such as Lat Pulldowns. It has been stated on this forum previously that the marginal benifit of overlapping supplementry excercise after the completion of OL is actually negative”
I understand your comments however the need to keep the body in balance is also a condideration, keeping the Scapular retractors and depressors stong to avoide rounded shoulders and compression of the airways is important .

My answer was concerned more with the volume of lifting that you have prescribed. Perhaps David W or others with a more vast b/ground in OL may be able to address the issue of muscle balance. I would have imagined that the Clean would effectively ‘cover all bases’.

As sprinting is the number one priority, it certainly makes sense to switch the sprint and weight days. But is 24 hours enough recovery? Compound this with the fact that as the athlete progresses through this plan, the workouts, in terms of intensity of effort and CNS fatigue, will be greater. This, to me, makes the 24 hour period even more sticky than it was earlier in the year.

Based on the set-up, I think you can come back from sprints to weights with a day off after. As for supplementary exercises, I have no problem with them with this set up, as long as the intensity is controlled, and jacko may be right on a case by case basis. I presume that plyos would be on day two with this set up.
Remember, many successful programs are arranged to follow a weekly pattern- Speed, Speed Endurance, Off, Speed, Speed Endurance, Off, Off. Tempo sessions could be inserted on one or two “off” days.
As for the meet set-up, how many days from Mar 15 to the Stawal gift?

The intensity of the speed work is higher than that of speed endurance so the effect of doing the SE first would be to lessen the capacity to do quality speed the next day. I suppose you might set up a scheme like this if the “speed” on the subsequent day was short starts only, but I’d still rather do it the other way around.
There are some other in-season options following a Sat comp and before another Sat comp:
1: Mon- SE, Tues- tempo, Wed Speed, Thurs- tempo or off, Fri- few starts, sub max only.
2: Mon- tempo, Tues SE, Wed tempo, Thurs- Speed, Fri- off.
As meets in this period often consist of numerous runs, option 2 looks better.
At the end of the season, there is the possibility of option 3.
Sat competition serves the complete function for Speed Endurance, leaving Tues and Thurs as pure speed days- usually sub-max.

1 Like

Great, thank you.

Originally posted by Charlie Francis
Remember, many successful programs are arranged to follow a weekly pattern- Speed, Speed Endurance, Off, Speed, Speed Endurance, Off, Off. Tempo sessions could be inserted on one or two “off” days.

Charlie, is there a reason why you should not go speed endurance, speed, off speed, speed endurance, off off. I have noticed that many high school coaches and some college coaches like to go “hard” on mondays so they put the speed endurance up front and then speed on day 2. However, most of the top coaches who use this type of pattern(2 days hard , 1 day off , two days hard, then 2 off) always put the speed session on day one. Is there a reason for this? Or could you have success either way?
Thanks

Remember, many successful programs are arranged to follow a weekly pattern- Speed, Speed Endurance, Off, Speed, Speed Endurance, Off, Off. Tempo sessions could be inserted on one or two “off” days.

Charlie, in this set up would the weights go after the SE work (on the same day).
I would think this set up would also demand a slow progression in the weight room.

CHARLIE,
STAWELL is a 3 day meet 10/04/04 to12/04/04 so there are 28 days back to march 15th.