Stephen Francis in Sydney

[John]

@gofast

I like the idea of long to short, I always have but I am also very wary of spending too much time in that intermediate zone of nothingness, 75%-95%. I like the idea of time in flats on grass. We know the grass helps stiffness and I am guessing a slightly more compliant shoe may help this too.

I like the idea of short hills, and sleds. The Japanese docu observation of Asafa’s massive patella tendon could be coming from the hill runs and sled work. I think stiffness is a hugely important issue and when I watch Asafa run I see great impulse. Whether this comes from plyos or strength training or stiffness no-one can say but having done plyos and weights for a long time and not much hill accels I am keen to incorporate this into my program to potentially build greater stiffness.

Conditions here and a lot of other places though are considerably different from Jamaica so would you get the same benefit from heavy grass as they do? Or do it on track in trainers rather than spikes?

His L-S is quite different from the CF model which maintains a more consistent weekly volume throughout and utilises only 2 HI days pw in SPP. To use stuff from here as a reference his GPP looks more akin to a combo of CF and KK programs and is concurrent.

One of the things that often gets raised is how to do adapt a CF GPP model to L-S, this might assist with that.

The next thing is SPP, perhaps instead of going L-S 2 days pw as CF has, another way might
be to use the L-S and a short speed day as well. If you did that you could drop back the volume of short work on the SE days?