posted on 1-16-2003 at 05:54 PM by scroft
I would love to here some of your favorite workouts for your sprinters and why they are your favorite and how you apply them to your actual training year.
posted on 1-16-2003 at 11:14 PM by mike
I like step-down workouts where an athlete runs progressively shorter distances while maintaining the same velocity. For example:
1 x 300m @ 36 seconds
1 x 250m @ 30 seconds
1 x 200m @ 24 seconds
1 x 150m @ 18 seconds
This setup allows the athlete to still run at high velocities even as fatique occurs because the distance is getting shorter and shorter. This obviously also has benefits if you only want athletes to run at race pace.
posted on 1-17-2003 at 12:32 PM by JJ
For 100m guys, I love doing 4-5 x 75m with about a 5m run-in. If performed with high quality, this is a great workout to teach the 100m athlete to hold posture and technique during the latter stages of the race. On paper, it looks pretty harmless, but you soon figure out how challenging it can be to hold yourself together at a high rate of speed.
For 200m types:
I also like 2-3x3x60m @~90-95% with 90s rest and 3 min set rest. I’ve found this workout (and it’s derivatives) to be exceptionally effective for developing “alactic endurance”. I also believe that the workout creates a major “crisis” in the CNS (as well as the peripheral nervous system/neuromuscular junction), because although the athlete is not exceptionally fatigued following the session, the next two days are pretty rough. The supercompensation from the workout is fantastic, however. Therefore, adequate recovery must be given for this workout to be effective (i.e. allow the supercompensation to happen).
posted on 1-22-2003 at 02:29 PM by JJ
I like the step down stuff… my coach and I used to use a 300-200-100 every 4 weeks or so as a kind of “benchmark”.
What rest interval would you use for the workout that you posted? Would it decrease with the intervals or stay constant?
posted on 1-22-2003 at 04:50 PM by mike
The rest interval stays constant throughout the workout (and throughout the meso) but increases throughout the year. For example, we might have a 3 minute rest interval in fall, but if we repeated the workout in winter we might use 6 minutes. Obviously, with the increased rest we are expecting faster runs.
posted on 1-22-2003 at 04:52 PM by mike
How much time (in days) do you typically use for recovery after the workout you listed above and more specifically, if you find it to be so taxing, what would you do on the day following these workouts.
posted on 1-22-2003 at 08:26 PM by JJ
Regarding the 2-3x3x60m work:
If the athletes are of a fairly high quality, they have the potential to really “dig in” during this workout and hit the CNS, so I will usually take a very easy extensive tempo day 24 after and more of a speed endurance day (fast, but not max velocity) 48 hours after…I know some folks hate intermediate work, but I think it can be used effectively at the right time. It allows some work to get done, but doesn’t have the CNS burden that absolute speed work would require.
An athlete that is not quite as fast, may be able to come back quicker from this session, but I’ll let you know how it works with some of my developmental athletes…
posted on 1-22-2003 at 08:40 PM by Todd
This question may be along the lines of Mike’s. The type of workout you talk about, is that something you would try early in a meet week or further out?
Holloway from what I have seen in his talks does similar types of things you are doing with longer SE work ((300, rest 45, 100)x 3 full recovery btwn sets) or (200/200 w/45 seconds), then meet two days later. I am curious as to if that can be too much CNS shock so close to meet?
Other none related stuff….
I have this in my notes from when I heard him talk a couple of years ago.
Harris did 200 (30 sec rest) 200.
Ran 21.3, 21.9
At meet a few days later hit 400 splits of 21.3/22.3.
10 days out from SEC’s they do 320 (6 min) 200.
posted on 1-23-2003 at 12:42 AM by JJ
(To preface my remarks: I’m a big fan of what Holloway does…I think it is well-rounded, yet maintains speed and quality as core elements)
The multiple 60m runs should definetly be done earlier in the week because of the CNS demand on the system. I place it earlier in the week, b/c if the athlete really goes over the edge and doesn’t recover properly, I still have the rest of the week to make adjustments.
I know that Holloway uses split runs later in the week, but I think that he can get away with it for a couple of reasons:
1. I think (and I could be wrong), that the overall volume of training in his system is probably lower than most people are used to seeing. For example, I’m pretty sure that his athletes will have a complete rest day each Wednesday. I think he can get away with this b/c he has such studs coming into his program.
2. I would assume (and it is just that), that there are some really good recovery and regeneration modalities at the disposal of the athletes at UF. As we all know that is key.
3. Sequencing is the key. In the examples of the things that Holloway does, he tends to start the week with an absolute speed day, followed by a lower intensity “tempo” type day, followed by a rest day. The 4th day is usually where the split runs come in. If that 4th day is a Thursday and the race is on Saturday, you’re looking at 48 hours to at least get back to baseline and hopefully, get some supercompensation in time for the meet on Saturday.
Does that make any sense??
Phew…I need some decaf.
posted on 1-23-2003 at 01:17 PM by Todd
Thanks, your thoughts are what I was looking for. I like Holloway’s stuff also. I’ve heard him talk twice, once at USTCA a couple of years ago and then at level III this summer. From what they’ve got coming back and the new kids coming in (tranfers also) they are going to be even better this year.
His approach seems pretty straight forward, no fluff with all kinds of gadgetry and just plain old fashion hard work. I also like the fact that he is working probably with a large group, so his workouts are structured that way. That I can relate with.
Keep your great posts coming.
posted on 1-23-2003 at 10:27 PM by jacko
Todd, Did he talk about strength work in any of his seminars ect?
posted on 1-24-2003 at 01:51 PM by Todd
very briefly did he mention any lifting, at the ustca one from what i remember. it’s not going to answer your question though
all i have in my notes and remember was
1) he said they lift @ 6:50am 3 x a week
the only thing i have written down is
clean, snatch, box jumps, squat, split squat, bench
i don’t think he mentioned percentages, reps etc.
i think there is a lot of med ball circuits, general strength, and power circuits in the program. mt, mj, and general strength menu’s on the one handout look like they all pfaff’s stuff (i.e waterloo, everest)
i do like some of the jump/sprint circuits he has, similar to seagrave’s jump/run circuits.
he (holloway) has some jumps in pv pit followed by broken 100/100 or 150/150 about 4 reps of that cycle.
that’s not answering your question.
call him and ask or email him. worst that could happen is he won’t tell you.
posted on 1-25-2003 at 02:16 AM by jacko
Thanks Mate, thats what I needed.