after some years of searching I finally came across some articles where V. Borzov describes in details his trainings, from youth to elite, including his preparation up to the 72 Olympics. The articles are very long and in russian, they can be fed as they are into google translate for proper reading. Sometimes the translation isn’t good, so I would like to hear what other people understand / intepret from the articles. Especialy with regard to downhill running, he mentions many times it’s importance but it’s not clear to me if it was only used to reach max v quicker / with less effort and also the usage of “overspeed” (actually downhill) SE.
The volumes he mentions look very doable for an elite (esp. when compared f.e. with Pietro Mennea’s ones) and I can see some similarities to other training programmes of the 70s-80s.
and his book “10 seconds - one life”
There is also this file which I was not able to translate - my basic cyrilic tells me this is a biomech study
Some of the key takeaways:
[li]2 weeks hard, 1 week unloading (50% volume)[/li][li]overall volume looks human[/li][li]real speed work limited to one time per week? Unless in competition phase[/li][li]Speed all year round[/li][li]Refers to V. Petrovky’s A-B-D models for speed development and rest [/li][li]More and more and more drills…[/li][li]Mix of different speed profiles during single workouts - I would even dare to say not that much high intensity stuff[/li][/ul]
5 times a week training in more or less following structure:
[li]Monday: drills - max 60% intensity[/li][li] Tuesday: max speed, later in the workout reduce the intensity[/li][li]Wed: SE1 (speed endurance)[/li][li]Thurs: off[/li][li]Friday: SE 1-2 / int tempo (“specific endurance” in his words)[/li][li]Sat: tempo (“general endurance”) or se2 (only in competition)[/li][/ul]
[li]aerobic base in winter, not that much what I would call extensive tempo[/li][li]long (up)hills[/li][li]long downhills!!! (int tempo / SE?)[/li][li] downhill starts[/li][li]assisted accels either with towing or incline, but not sure if he ever actually mentions using overspeed?[/li][/ul]
massive amount of drills / relaxation, working on:
[li]hip position - Forward lean important, drill with 4kg bar on the back (if bar does not bounce while running, you have proper forward lean)[/li][li]agressive knee drive, (step over? Ankle close to butt)[/li][li]whiping motion of the leg[/li][/ul]
[li]relatively short rests, must be based on high aerobic conditioning in fall / winter. e.g. 3x100m with 40s rest[/li][li]not affraid of some easy long jogging / XC, up to 10k or even 800m repeats (sadly no times given)[/li]li average strength levels, mentions once 130kg in the squat, otherwise focus on lots of reps done fast[/li][li]good plyos, excellent max v[/li][li]finishes workouts with jogging / 10 minutes, also varies speed actively during w/o due to fatigue[/li][li] lots of low intensity running leading with focus on tech[/li][li]times of long runs (SE1-SE2) are somehow slow for his PBs?[/li][li]importance of rest and doing other sports[/li][li]mentions changing surfaces in training - grass, track, running in the forest[/li][li]custom made adidas spikes with stiffer plate for Munich olympics [/li][li] tips on running the curve similar to what Charlie said (head position…)[/li][li] again massive toolbox of drills, lifts, plyos and gymnastics[/li][li] all types of start drills with different sounds and movements[/li][li] extreme awareness for his training - I don’t think that so many athletes have these in depth understanding for what they are doing[/li][li] this guy is obsessed with speed and technical perfection!!![/li][li] he saying not to follow the classical high volume soviet training as not to wreck your self[/li][li] I find no mention to what Charlie allegedly saw him doing in Munich (10x250m tempo…)[/li][li] lots of split runs during his youth[/li][li] kept the drills / special excercises done with coach Voijtas while training with Petrovski[/li][/ul]