So according to the article, they are really doing extensive tempo until they get to 6 200s in 26 s? Or does the shortened rest (would like to have more specifics here) make it intensive?
Caochf, I don’t think they even try to distinguish the runs in that manner. Hart says in the article that the runs are meant to build an energy reserve. It seems like rather than use sprinting to train the CNS with a direct response, they are looking for it to stimulate a heavy biochemical response based on the volume of the task.
If you have read slaying the dragon by MJ, you will see the similarities between the workouts Johnson sites and Hart’s philosophy. As a side note, I have tried Hart’s workouts with great success. I was de-trained after concentrating on strongman and BJJ. I went into the workouts testing at 60-62s for 400m. Two weeks later I dropped to 54s during my 400m repeats. I can testify that they work.
It seemed like I was dropping time literally every day, which is unlike anything Ive tried in the past. I’ll admit that the philosophy is very different from what you will see recommended here, but it works. I’ll let you know how good it works come indoor 400m:)
Keep in mind there is a difference between an untrained 400 runner and a runner who has been in track and field for several years. almost any track training schedule given to a neophyte is going to produce positive results.
Here is a video I found posted on this site not too long ago. Just if some of yall missed it or something.
http://www.youtube.com/watch?v=tUKL5AOqyRI
If I can remember, the Flying sprints were done on baylor’s turf, which is considered slow to a lot of people. But when they did the flying sprints, there was only a walk back recovery imbetween, and no where near full recovery.
nice watch…
is that sarcasm.
Speed is more of the determinant than the rest, though, eventually, both can play a part.
what do u think about hart comments, on speed training being too risky?
Jeremy and the more elite guys work with Coach Brabham in the weight room. From what I have seen it’s a lot of medball and light/moderate load lifting and I’ve also seen them use the jumpstretch bands quite often for various purposes. I have a few teammates who also run track so I’m sure I can find out more if needed.
Twhite pretty much hit it on the dot. Ya, I remember they did all sorts of weird stuff on those bands. Im pretty sure Twhite could find more info than I could.
I’ve had some success with 200’s as C.H. has described. I started early season with 6x200 @32-33 seconds, and then keeping similar recovery I dropped down to 28-27 seconds (on dirt track in flat) My 400 time reflected the improvement. I went from ~53 to 51.1 by end of the season. But my 800 time is what increased the most, mainly b/c of the short recovery of the intervals.
I had to do a double-take when I saw this reply. Palmtag is back?
So you stuck to 90 sec recovery throughout?
How did the 32-33 sec relate to your 200m PB at the time?
Over what time frame did you do this?
a 51.1! mate, you should have been running at least 1.53 800m?
Yes and check the emphasis on aerobic (read low intensity) runs
Its taken me about a week to remember his name now, Popov, the 50m World champ swimmer? Remember him? He was big into lots of slow swimming. People could not get over how much slow swimming this guy did “he is a sprinter, yet is training so slow??” they would say.
For some reason, i never heard about how fast he was doing in training, only how “slow” he was going.
At the CF seminar, it clicked, well, i remembered 1st then it clicked. Now, i remember the guys name.
what’s your opinion about this method?
only short work I saw was:
- some 15-60m from blocks in the bend prior to competition
and - 4*40 with 30 secs rest after a training (I think that is after the 200m sessions)
i also seen, 50 easy 50 fast 50 easy
speed makers, looked like, sprint the straight jog the bend
Strength endurance, fast hills, Perhaps running A’s too?
I have a question regarding this. Although the 200’s at 26 seconds are roughly 75% of MJ’s best the 350’s and 450’s clearly aren’t (In the 350, 75% is approx 50sec, whilst most of the work is done between 42 and 48sec).
Is it possible that as these athletes are not short sprinters and possess different endurance qualities and goals to those of shorter sprinter that their aerobic capabilities penetrate much deeper than the 75% of maximum that you have put in place as a means to not delve into the middle range?
Different abilities clearly play a difference in the way a programme is layed out, and although his 200m PB is far less impressive then MJ’s, Pookie uses a 65s recovery as opposed to 90s for the 200’s.
Although, and I’ll say this now, all the athletes who do this programme (MJ and Pookie included) even though not struggling, hurt after most of these workouts, and the final rep is ALL OUT.
Bold, speed makers are a grass workout. 60m hard, 40 winding down, jog accross to the other sid of the infield.