Take your time is simply not true. Relaxed full out maxium sprint. That’s what it’s all about. I think that this has been discussed at more length that necessary. Look up the archives. The 100m is a maxium effort situation. Maximum effort does not mean your teeth are grinding away with veins poping out everywhere. Again, a relaxed full out effort!!!
Target personal best in 100 meters: 11.00 sec
Target personal best in 200 meters: 22.80 sec
Personal best in 400 meters:
August start of season
Week1
Competition week
Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday General fitness Circuit training
Monday Strength general Weight training
Tuesday General fitness Polymetrics
Wednesday Strength general Weight training
Thursday General fitness Circuit training
Friday Rest
Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 2.5k 5k rp+10%
Sunday Anaerobic Quality 3 * 500m 80% of 400m pb 4 min
Monday Endurance General 2.5k 5k rp+10%
Tuesday Anaerobic Quality 3 * 400m 80% of 400m pb 4 min
Wednesday Endurance General 2.5k 5k rp+10%
Thursday Pool
Friday Rest
Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday General fitness Circuit training
Monday Strength general Weight training
Tuesday General fitness Polymetrics
Wednesday Strength general Weight training
Thursday General fitness Circuit training
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 2.5k 5k rp+10%
Sunday Anaerobic Quality 3 * 500m 80% of 400m pb 4 min
Monday Endurance General 2.5k 5k rp+10%
Tuesday Anaerobic Quality 3 * 400m 80% of 400m pb 4 min
Wednesday Endurance General 2.5k 5k rp+10%
Thursday Pool
Friday Rest
Week 4 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 2.5k
Monday Strength general Weight training
Tuesday Endurance General 2.5k
Wednesday Strength general Weight training
Thursday Rest
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 2 * 3 * 300 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Endurance General 2 * 3 * 300 80% 400m pb 3 min 5 min
Tuesday General fitness Polymetrics
Wednesday Endurance General 2 * 3 * 300 80% 400m pb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest
September
Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 2.5k
Monday Strength general Weight training
Tuesday Endurance General 2.5k
Wednesday Strength general Weight training
Thursday Rest
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 2 * 3 * 350 80% of 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Anaerobic Quality 2 * 6 * 80 (back to backs) 80% of 200m pb 30 sec 5 min
Tuesday General fitness Circuit training
Wednesday Endurance General 2 * 3 * 350 80% of 400m pb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest
Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 2.5k
Monday Strength general Weight training
Tuesday Endurance General 2.5k
Wednesday Strength general Weight training
Thursday Pool
Friday Rest
Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 2 * 3 * 350 80% of 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Anaerobic Quality 2 * 6 * 80 (back to backs) 80% of 200m pb 30 sec 5 min
Tuesday General fitness Circuit training
Wednesday Endurance General 2 * 3 * 350 80% of 400m pb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest
Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 2.5k
Monday Strength general Weight training
Tuesday Endurance General 2.5k
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 2 * 3 * 350 80% of 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Anaerobic Quality 10100 80% of 200m pb 30 min
Tuesday General fitness Circuit training
Wednesday Endurance General 23*400 80% 400m pb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest
Week 4 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 2.5k
Monday Strength general Weight training
Tuesday Endurance General 2.5k
Wednesday Strength general Weight training
Thursday Rest
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 23400 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Anaerobic Quality 2 * 6 * 80 (back to backs) 80% of 200m tpb 30 sec 5 min
Tuesday General fitness Circuit training
Wednesday Endurance General 24200 80% of 200 pb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest
October
Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 2.5k
Monday Strength general Weight training
Tuesday Endurance General 2.5k
Wednesday Strength general Weight training
Thursday Rest
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 23400 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Anaerobic Quality 10*100 80% of 100m 30 sec
Tuesday General fitness Circuit training
Wednesday Endurance General 2 * 4 * 200 80% of 200m pb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest
Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 2.5k
Monday Strength general Weight training
Tuesday Endurance General 2.5k
Wednesday Strength general Weight training
Thursday Rest
Friday Rest
Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 23400 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Technique 3 * 3 * 30 Drive 95% to 100% 5 min 10 min
Tuesday General fitness Circuit training
Wednesday Anaerobic Quality 10*100 80% of 100m 30 sec
Thursday General fitness Polymetrics
Friday Rest
Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 2.5k
Monday Strength general Weight training
Tuesday Endurance General 2.5k
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance general 23400 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Technique 6* 30 Drive 95% to 100% 5 min
Tuesday General fitness Circuit training
Wednesday Anaerobic Quality 10*100 80% of 100m 30 sec
Thursday General fitness Polymetrics
Friday Rest
Week 4 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 2.5k
Monday Strength general Weight training
Tuesday Endurance General 2.5k
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 23400 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Technique 6* 30 Drive 95% to 100% 5 min
Tuesday General fitness Circuit training
Wednesday Anaerobic Quality 10*100 80% of 100m 30 sec
Thursday General fitness Polymetrics
Friday Rest
i will start my spp tomorw
I tink numba is saying, maybe he doesn’t “wait for it” and presses, thus tightening up
Exactly, they try to relax, not strain, and let their body go through the different stages of the sprint without forcing it, you can even read CFTS and youll see he said Ben learns to wait for it.
I could be wrong, but I think if you actually do the math the first 40 yards is covered in about 4.1 - from the gun! NFL times are done from the first movement. As fast as a lot of NFL players are, they really don’t compare to the Olympic sprinters.
ahh but some NFL players have olympic sprinter speed.
Maybe some of them could have Olympic sprinter speed with the right training and dedication, but I know of none that could step off the football field right now and challenge the world’s fastest men.
according to my research the 2 fastest NFL sprinters are Mike Bennett and Tim Dwight who both ran in the 10.1-10.2 range at their best, football training and track and field training is very different, football focuses more on quick movements while springting is more power, Randy Moss could have been a sprinting extra-ordinaire, since he won the state 100 meter in grade 10 but probably focused more on football then sprinting and for good reason
I am sorry!
I know this is an old thread , but actually kim wasn’t leading!
Gatlin was leading in the 50m…
Men’s 100m
Final (25Hz Video-Tape. Accuracy: -/+0.02)
Wind: +0.6m/s
10m/20m/50m/60m/70m/90m/100m Split times
1st place, Justin Gatlin (USA) 9.85 (PR, WL & SB)
RT: 0.188 (0.19)
10m: 1.87e (1.68e)
20m: 2.90e (1.03e)
50m: 5.56e
60m: 6.41e (0.85e)
70m: 7.27e (0.86e)
90m: 8.98e
100m: 9.85 (0.87e)
Fastest 10m Split: 0.85e, 50-60m
50m Splits: 5.56e/4.29e (9.85)
60m/40m Splits: 6.41e/3.44e
2nd place, Francis Obikwelu (POR) 9.86 (NR, PR & SB)
RT: 0.163 (0.17)
10m: 1.90e (1.73e)
20m: 2.93e (1.03e)
50m: 5.60e
60m: 6.44e (0.84e)
70m: 7.29e (0.85e)
90m: 9.00e
100m: 9.86 (0.86e)
Fastest 10m Split: 0.84e, 50-60m
50m Splits: 5.60e/4.26e (9.86)
60m/40m Splits: 6.44e/3.42e (9.86)
3rd place, Maurice Greene (USA) 9.87 (SB)
RT: 0.151 (0.15)
10m: 1.88 (1.73)
20m: 2.92e (1.04e)
50m: 5.60e
60m: 6.44e (0.84e)
70m: 7.29e (0.85e)
90m: 9.01e
100m: 9.87 (0.86e)
Fastest 10m Split: 0.84e, 50-60m
50m Splits: 5.60e/4.27e (9.87)
60m/40m Splits: 6.44e/3.43e (9.87)
4th place, Shawn Crawford (USA) 9.89
RT: 0.161 (0.16)
10m: 1.89e (1.73e)
20m: 2.93e (1.04e)
50m: 5.61e
60m: 6.45e (0.84e)
70m: 7.29e (0.84e)
90m: 9.01e
100m: 9.89 (0.88e)
Fastest 10m Split: 0.84e, 50-60m & 60-70m
50m Splits: 5.61e/4.28e (9.89)
60m/40m Splits: 6.45e/3.44e (9.89)
5th place, Asafa Powell (JAM) 9.94
RT: 0.166 (0.17)
10m: 1.88e (1.71e)
20m: 2.92e (1.04e)
50m: 5.60e
60m: 6.46e (0.86e)
70m: 7.31e (0.85e)
90m: 9.05e
100m: 9.94 (0.89e)
Fastest 10m Split: 0.85, 60-70m
50m Splits: 5.60e/4.34e (9.94)
60m/40m Splits: 6.46e/3.48e (9.94)
6th place, Kim Collins (SKN) 10.00 (SB)
RT: 0.175 (0.18)
10m: 1.85e (1.67e)
20m: 2.89e (1.04e)
50m: 5.58e
60m: 6.44e (0.86e)
70m: 7.32e (0.88e)
90m: 9.09e
100m: 10.00 (0.91e)
Fastest 10m Split: 0.86e, 50-60m
50m Splits: 5.58e/4.42e (10.00)
60m/40m Splits: 6.44e/3.56e (10.00)
Ato gives probably the best description of what you guys are talking about:
You are exactly right and I told MO as such. Gatlin had the best start, not KIM Colins - the best start is who has the most to finish the race, not who jumps out early. Collins was ahead becasue he had zero drive phase…he was running the Olympic 60 I suppose, and it was probably MO’s worst drive phase of all his championship races…Gatlin won the race because of a great reaction to the gun, a rabbit named Kim to chase to his left and then the most in reserve becasue of his best drive phase ever. Mo thought he lost because of lane draw, but what I saw was that on that night, Gatlin was superior to everyone in the lanes around him in his composure from the first meter to the hundredth. Only Obikwelu had a shot at him at the end . 9.87 and 9.85 are not as close as they seem on paper. Trust me - I been there.
He would have to define drive phase first.
bro, you judgement of his strength (more specifically power) is based on his size tho (atleast that’s how i interpreted your posts). It is altogether possible that his training strength regimine places less of an emphasis on hypertrophy and more on functional strength, thus the power might be there without the large muscle mass, not to mention we dont know what his muscle fiber compistion is…
and even perhaps, maybe he just had the willpower to take that blazing start, and eventually burnt out… who knows
This post has the best information on this topic, but it seems to have been overlooked by everybody. Body mass relative to speed strength is a great determinate for max speed, but explosive/ acceleration strength relative to body mass would be more appropriate for acceleration. This combined with the stretch reflex and the efficient stimulation of the muscles in an impulsive manner will accentuate your acceleration abilities.
Not too mention that Allen Rossem off the Falcons was ranked as one of the fastest in the 100 his senior year in the nation but now is playing in the Pro Bowl and most likely picked football over track for the same reason Randy did $$$.