Elitetrack: Sport Training & Conditioning

I could be wrong but I don't recall them running that slow. ever. I could be wrong though. Kebba can you comment….6 x 200m in 36s….does Dan do that? 6 x 200 is definitelty a workout in the progression but my understanding is that they were much faster than that. Also, as I've mentioned before time alone does not necessarily tell the whole story on these types of runs. We do 6 x 200m early in the year and my 21-22s 200m runners will all run 27-29s….a time which seems like extensive tempo on the surface….until you see how the runs are distributed.

Mike Young - 28 November 2007 06:14 AM

I could be wrong but I don't recall them running that slow. ever. I could be wrong though. Kebba can you comment….6 x 200m in 36s….does Dan do that? 6 x 200 is definitelty a workout in the progression but my understanding is that they were much faster than that. Also, as I've mentioned before time alone does not necessarily tell the whole story on these types of runs. We do 6 x 200m early in the year and my 21-22s 200m runners will all run 27-29s….a time which seems like extensive tempo on the surface….until you see how the runs are distributed.

Can you expand on how the runs are distributed please?

Instead of running even pace the entire duration of the run you throw in segments of higher and lower intensity…sorta like some hybrid variation of extensive / intensive tempo and the concepts of sprint-float-sprints / flying sprints.

LR1400 - 20 November 2007 11:19 AM

He does accel workouts usually 48 weeks out of the year, twice per week typically.

From what I gather he does go short to long as far as the acceleration progression.

As Mike and I have discussed, there is a bit of gray area on the MaxV workouts. In other words he may work speed, alactic, neural endurance in the same rep or race modeling runs as well (I am thinking Sprint-Float-Sprints for race modelling).

On a different note what do you guys think of using 60m buildups run to a high intensity for MaxV development? Wouldn't it end up being essentially a flying sprint.

i think most people cant follow the setup below nor most of Dan workouts bc they don't have the therapy and recovery methods that Dan athletes have.

Day1 Acc Dev 8-10 x 20-40, hops, weights
Day2 Tech and GS, BB, medball
Day3 MaxV, hops,  weights
Day4 Resoration and GS, hurdle mob
Day5 Acc Dev same as Day1 except at 20-30% volume, weights
Day6 Spe End and GS

I do something very similar and we don't generally have problems with overtraining. I think this may partly be due to making minor on-the-spot adjustments as necessary. I will say that last year I severely overtrained an athlete using this setup but it was via correspondence and I have since put 'safety measures' in place to help prevent this from happening.

Mike Young - 02 December 2007 09:45 PM

I do something very similar and we don't generally have problems with overtraining. I think this may partly be due to making minor on-the-spot adjustments as necessary. I will say that last year I severely overtrained an athlete using this setup but it was via correspondence and I have since put 'safety measures' in place to help prevent this from happening.

is the athlete on track to pr this yr.

utfootball4 - 02 December 2007 10:09 PM

is the athlete on track to pr this yr.

After my miscalculations he did his own training for a while. After some heavy modifications, we started working together again earlier this year and he just PR'd. I'm assuming you know who he is since you're asking.

If blowing someone up is the outcome of overtraining, last year I made this guy explode. It had been haunting me for a year and the experience made me rethink some things I do with correspondence trained athletes, but now he's back on track and I think I've learned some valuable lessons.

Mike Young - 02 December 2007 10:23 PM

utfootball4 - 02 December 2007 10:09 PM

is the athlete on track to pr this yr.

After my miscalculations he did his own training for a while. After some heavy modifications, we started working together again earlier this year and he just PR'd. I'm assuming you know who he is since you're asking.

If blowing someone up is the outcome of overtraining, last year I made this guy explode. It had been haunting me for a year and the experience made me rethink some things I do with correspondence trained athletes, but now he's back on track and I think I've learned some valuable lessons.

excellent job Mike, i wish more coaches could make adjustments and listen to the athlete.

utfootball4 - 02 December 2007 10:47 PM

Mike Young - 02 December 2007 10:23 PM

utfootball4 - 02 December 2007 10:09 PM

is the athlete on track to pr this yr.

After my miscalculations he did his own training for a while. After some heavy modifications, we started working together again earlier this year and he just PR'd. I'm assuming you know who he is since you're asking.

If blowing someone up is the outcome of overtraining, last year I made this guy explode. It had been haunting me for a year and the experience made me rethink some things I do with correspondence trained athletes, but now he's back on track and I think I've learned some valuable lessons.

excellent job Mike, i wish more coaches could make adjustments and listen to the athlete.

Not to mention admitting mistakes. IN PUBLIC! How many ever do that? Great job Mike. 

Without hurting your clientele can you expand on "safety measures"?

You guys are killing me. I screwed it up and there really wasn't anything great about it. It ended up working out well though due in large part to the athlete being in-tune with his body and the adjustments that were made.

Since this is a Pfaff thread and we're veering off-topic, I'll talk about the adjustments and 'safety measures' in another thread later in the day.

utfootball4 - 02 December 2007 08:19 PM

LR1400 - 20 November 2007 11:19 AM

He does accel workouts usually 48 weeks out of the year, twice per week typically.

From what I gather he does go short to long as far as the acceleration progression.

As Mike and I have discussed, there is a bit of gray area on the MaxV workouts. In other words he may work speed, alactic, neural endurance in the same rep or race modeling runs as well (I am thinking Sprint-Float-Sprints for race modelling).

On a different note what do you guys think of using 60m buildups run to a high intensity for MaxV development? Wouldn't it end up being essentially a flying sprint.

i think most people cant follow the setup below nor most of Dan workouts bc they don't have the therapy and recovery methods that Dan athletes have.

Day1 Acc Dev 8-10 x 20-40, hops, weights
Day2 Tech and GS, BB, medball
Day3 MaxV, hops,  weights
Day4 Resoration and GS, hurdle mob
Day5 Acc Dev same as Day1 except at 20-30% volume, weights
Day6 Spe End and GS

Why couldn't they with modifications, i.e. reduction in overall volume. It boils down to only three High Intensity days a week which is pretty common right? The Sat workout, from the definitions I have seen really only becomes a true Speed End day later in the preparation and from my understanding when overall volumes are reduced to comp phase type volumes.

Dan also says this is not set in stone. For example with Oba there had to be less high intensity days is my understanding.

But of course his therapy and knowledge would be nice to have.