Tyson Gay / Lance Brauman Training

Expert Discussion Advanced Sprint Training
25

Can we all agree that the exercises shown in that video have nothing to do with running fast (aside from the sled pull perhaps). I’m sure that many of you watched that video, like me, and said, “Wow, if this is what he does and he still runs 9.7 seconds in the 100m, imagine if he trained properly.”

The other side of the coin is that perhaps these activities have absolutely no bearing on sprint speed (positively or negatively) and he’s just working on the low intensity side of the spectrum (i.e. burning calories). Until we see what he is doing on the track, it is hard to assess the overall program.

However, the evil side of me hopes he gets injured and runs crappy times so that I don’t have to spend a good deal of my time explaining to people why all those shitty exercises do not need to be part of a speed program. As soon as someone brings out the kettlebells and ropes, you know something is wrong. The bio on the trainer was laughable.

26

Yes - he posted the standard Personal Trainer testimonials…

“Chase’s classes are the short and sweet of hardcore total body training! Never get bored with his fast paced, motivating, forever changing classes!” S. White

“Training with Chase has completely changed my life. I am stronger both physically and mentally! The results are absolutely incredible, however, they are not given they are earned! Whatever it takes…” P. Ficquette

“Since I have started Chase’s class my endurance has improved tremendously! I love the anticipation of what the next class will bring and the challenge it gives me!” F. Santana

“Chase fucked me up and now I run the 100m in 11 seconds. But I’m great at using a bull whip!” Tiesome Hay

27

Age is not a factor. As NumberTwo said, all this is low intensity work in the gym, and as no direct influence on sprint ability. All those exercises could be replaced by other exercises.
They are perfomed before the actual workout at the track under Lance’s guidance, so obviously this gym work is at best a warm-up.

Lance also knows how to coach for starting blocks, but Tyson chose Jon Drummond’s advices for that.

NumberTwo : lol with your posts :slight_smile:

28

Aside from the core work that’s basically just that… core work… why’s he doing all that non sense lol.

29

I liked the part where Tyson is trying to extend at the shoulder while doing the dumbbell exercises, but is instructed to extend at the elbow instead. Full extension at the (right) elbow, of course, is the main technical flaw in his acceleration mechanics. This is clearly evident in the sled accelerations shown in the video.

30

does anyone have any idea of what hes doing in the pool? looks like awkward treading to me…

31

Pool workouts, according to the paper article, are done three times a week after track, Tyson saying he likes it especially after starting block practice.
Example of a pool cession:

  • High knees sets in 1m50 water depth
  • acceleration with aquajogging belt : 6 to 12 x 30sec with 1min rest.
32

Am sure that rope thing requires a lot of coordination. Especially the arm swing…

33

Number two, Mortac8, esteemed others. :cool: I could not agree with you more. I looked at the quote on quote workout and I said THIS LOOKS LIKE HE RIPPED OFF A PERFORM BETTER CLINIC DVD OR HE BORROWED THE IDEA FROM A LOCAL S/C COACH FOR A FOOTBALL TEAM. Trust me I’ve seen alot of those same exercises used at local gyms, high school workouts, even some college workouts. Like you guys said none of what he was doin had to do with speed. Even the so-called core work was shaky. Alot of my athletes ask before we start training how come I dont use alot of FANCY EQUIPMENT. 2 quotes, if i dont see it on sunday I probably wont use it on tuesday, 2nd, I ask them CAN YOU TRANSFER OR USE THOSE ROPES ON A TRACK OR A FOOTBALL FIELD? They think for a 2nd, then say ok lets get it! :cool:

34

There is a lot of stuff athletes do that cannon be transfered to track or football, how do you explain that?

35

Much of what we do in sprint training can be divided into two primary groups:

1 - Direct Involvement and Specific Adaptation (High Intensity)
2 - Indirect Involvement and General Adaptation (Low Intensity)

There may be an intermediate group as well. Let’s call it 1.5.

I would say the track work (sprints) comprise Group 1, with some help from jumps, throws and explosive lifting. However, we know that some high intensity work can be substituted (i.e. jumps instead of weights, throws instead of weights, etc.) Depending on how the weights, throws and jumps are performed, they may fall under my Group 1.5.

The garbage that you saw in the Tyson Gay video would fall under Group 2, with the exception of the sled pulls. Other Group 2 activities may include bodybuilding-type lifts, tempo runs, pool work, low intensity med-ball throws, etc. Of course, some of the Group 2 work would be considered useful for recovery, body composition and general well being. Some stuff we put in the program for entertainment value while accomplishing much of what I listed (losing body fat, stretching out the muscles, burning nervous energy).

As long as the Group 1 requirements are being adequately addressed, Group 2 work can appear to be superficially ridiculous. And, many times it is. However, as long as the intensity is kept in the low side of things, it can still accomplish the necessary end of active recovery and general conditioning, without adversely impacting Group 1.

Where things go off the rails is when the Group 2 activities take over the training, and Group 1 objectives are not being met. An example would be Reggie Bush goofing around on treadmills for his primary training.

Having said all of this, I would rather see Tyson Gay’s sprinting workouts and recoveries on video, rather than the crap being shown in the provided link.

36

Good stuff No. 2. :cool:

Apart from the sled work it appeared to be more like activation stuff and reminded me of CF saying Ben would sometimes do ‘beach work’ before coming to the track and if you look at the timeline that fits.

37

Very light stuff considering he runs 9.69… I guess for a GPP the sessions the trainer has him doing would be as no2 says, low intensity and should not interfere with the main sprint/power work… But man talk about cross fit/perform better BS LOLOL. Im surprised I didnt see 1 legged db arm curls.

The track that Tyson trains at is a very sweet set up… I raced there for a masters event. Very nice place to train.

38

is the clermont florida track a windy one? im thinkin of the one that may be alongside the bottom of a grass hill, or is it in like a bowl with hills on three sides of the track?

39

It’s SUPER windy… I went there in August and it was constant 2-3mph headwinds… Yes it’s a huge bowl with hills and trails too. As a matter of fact the meet I went to they had the distance runners running a XC race (this was for masters)It a nice set up… Dennis Mitchell is a trainer there… If you go in the fall/winter and very early spring you can catch a lot of top guys there even some guys that are not in the lime light stop by…

40

I dont know how you found this but I’ve been looking for info like this on Tyson Gay for a long time… Nice find PJ!!!

Anyway if you can give us some more info on anything Tyson does. Curious how he sets up his week… Or how he gets into 400m shape. The only thing I’ve heard Tyson say “I did some quarters” LOL

I’ve seen some videos that Lance Brauman has through Championship Video Productions but I highly doubt there is anything of substance on there…

http://www.championshipproductions.com/cgi-bin/champ/p/Track-Field/16-Speed-and-Power-Drills-for-Sprints_TD-02579A.html

41

BIGFISH THAT IS THE MILLION DOLLAR QUESTION! I have had numerous conversations with others on this board and we all ask the same question, why! But I totally agree with number 2’s answer about group 1 and group 2 type training. My partner trains the heisman trophy winner so he’s always asking me about new supposedly revolutionary stuff that comes out about training (meaning he wants my opinion).

42

I thought Tebow was training with my guy Kurt Hester??

43

2008- 9.68w4.3, 2009-9.69w2.0, maybe 2010- 9.69w-0.5 or something. with the florida background training track and its winds, hills and whatnot it makes me wonder if contrast training of any notable significance has taken place over the past 3 falls.

44

i wouldn’t even leave the blocks lol