[Carl Valle]

Carl Valle on February 16, 2011 at 5:45 am #17398

Hakan Andersson is arguably one of the best sprint coaches in the world. In a small city of Sundsvall, he is constantly developing accomplished sprinters. He is someone I look up to and hope to become in the future. He is beyond a student of the sport, and his knowledge of the physics and chemistry of the body is unmatched. Working with 11.x sprinters and having them drop a second over the years

Continue reading…

[burkhalter]

burkhalter on February 16, 2011 at 6:15 am #105515

What do his plans look like?

Any sample gp, sp, cp weeks?

[af678480]

af678480 on February 16, 2011 at 7:15 am #105517

Where might I find more information on Coach Andersson and his his training philosophy?

[Carl Valle]

Carl Valle on February 16, 2011 at 7:21 am #105518

I don’t want to cause confusion or hype, but success what he has had stems from patience and a focus on sports science with practical solutions. Let’s learn the steps of becoming a great coach vs something modeled after one person.

[Nick Newman]

Nick Newman on February 16, 2011 at 7:31 am #105520

So basically you don’t know. Nice one. Another pointless blog.

[Carl Valle]

Carl Valle on February 16, 2011 at 7:42 am #105521

Andrew and Brooke,

Check your email next week….I have some notes for you. Workouts are specific to the situation, but I do have some discussion points that are useful for many. It’s a big write up and typing would be not very helpful but again it’s nice to see what other coaches do.

[eroszag]

eroszag on February 16, 2011 at 10:32 am #105525

I’d be interested too.
I remember Andersson posting on old cf site and also supertraining list (?)
I’m familiar with some swedish training ( kallur sisters and the 400m guy Wissman)
Plus something more…lots of bounding, and speed strength methods.Results, but high injury rate .

[af678480]

af678480 on February 16, 2011 at 10:40 am #105526

erozag- based on your knowledge of swedish training would you say its like the cuban jumping system where only the strong survive?

Carl- Thank you I will take a look at what you sent me.

[neal45@comcast.net]

neal45@comcast.net on February 16, 2011 at 4:33 pm #105532

I am also interested because I have never heard of this guy before. I would like to learn what kind of training methods he uses. I was wondering if you could send me some examples of training, and concepts behind the training.

[Jon Wilkes]

Jon Wilkes on February 17, 2011 at 12:48 am #105535

So basically you don’t know. Nice one. Another pointless blog.

haha I was thinking the same thing just like everyone else here appears to be. Why blog about a subject just to tell us we should know something and then not provide any info on what we should know. Only reason I can think of is to appear to be knowledgable.

[Ryan Banta]

Ryan Banta on February 17, 2011 at 2:06 am #105538

[quote author="Nick Newman" date="1297821693"]So basically you don’t know. Nice one. Another pointless blog.

haha I was thinking the same thing just like everyone else here appears to be. Why blog about a subject just to tell us we should know something and then not provide any info on what we should know. Only reason I can think of is to appear to be knowledgable.[/quote]

John Wilkes where do you coach? The blog is to get you thinking. The point Carl is trying to make is for us to go out and discover some of this information on our own. To post all of this as a article for us to just take like a fast food joint is not the purpose of this site. This sit is to make you think and if something on this site like this coaches work interests you go then research him. Self discovery is very important. I love Gary Winklers stuff but if I was to just cut and paste his work with no concept of why, when, and where he did these workouts would be more dangerous then helpful.

"Nature hides her secret because of her essential loftiness, but not by means of ruse." -Albert Einstein

[burkhalter]

burkhalter on February 17, 2011 at 2:34 am #105539

[quote author="Jon Wilkes" date="1297883945"][quote author="Nick Newman" date="1297821693"]So basically you don’t know. Nice one. Another pointless blog.

haha I was thinking the same thing just like everyone else here appears to be. Why blog about a subject just to tell us we should know something and then not provide any info on what we should know. Only reason I can think of is to appear to be knowledgable.[/quote]

John Wilkes where do you coach? The blog is to get you thinking. The point Carl is trying to make is for us to go out and discover some of this information on our own. To post all of this as a article for us to just take like a fast food joint is not the purpose of this site. This sit is to make you think and if something on this site like this coaches work interests you go then research him. Self discovery is very important. I love Gary Winklers stuff but if I was to just cut and paste his work with no concept of why, when, and where he did these workouts would be more dangerous then helpful.[/quote]

I don’t think anyone on here is stupid enough to cut and paste a program, not anyone asking questions in this thread at least. It perks the ear when you have a coach that takes white Europeans from 11. to 10.

[Ryan Banta]

Ryan Banta on February 17, 2011 at 3:32 am #105540

I agree that it does perk the interest. I believe the training is fairly elaborate and blogs are usually supposed to be about 6 to 8 sentences which often doesn’t allow for in depth analysis.

"Nature hides her secret because of her essential loftiness, but not by means of ruse." -Albert Einstein

[star61]

star61 on February 17, 2011 at 7:27 am #105544

Why the hell do we need to go somewhere else and do our own research to find plans that might not actually be available on the web? THIS site is where we come to SHARE, discuss and debate. If its not copyrighted material, why not share? Why come to this site if this site is not the place to find good information in the first place? I’m not talking about newbies that want everything served to them on a platter, but if there is info available to a poster that he can share, why wouldn’t it made available to everyone and not a select few?

[Ryan Banta]

Ryan Banta on February 17, 2011 at 7:43 am #105546

Star61 take your mouse and move it to the top of your browser. Then type in the coaches name.

"Nature hides her secret because of her essential loftiness, but not by means of ruse." -Albert Einstein

[Ryan Banta]

Ryan Banta on February 17, 2011 at 7:49 am #105547

https://www.powersprint.space2u.com/Engelsk.html

:vampire:

"Nature hides her secret because of her essential loftiness, but not by means of ruse." -Albert Einstein

[Jon Wilkes]

Jon Wilkes on February 17, 2011 at 9:43 am #105550

Ryan-
Clearly I’m not alone in my thinking. As Star61 mentioned we come here for content not clues. Where’s the beef?

[sas809]

sas809 on February 17, 2011 at 8:59 pm #105557

https://natqa.uas.se/biomek/ref/sok_utvproj_r4.pdf

Reaserch project he did together with Geir moens coach L.Alnes for swedish olympic commite.It’s in swedish of course..A very good read!

[sas809]

sas809 on February 17, 2011 at 9:04 pm #105558

https://daf-arkiv.dk/postscript/HakanAndersson.pdf

[sas809]

sas809 on February 17, 2011 at 9:20 pm #105559

He is the coach of Stefan Tärnhuvud (60m 6.72)

https://stefant.wordpress.com/

You can find out about his training on his homepage.It’s in Swedish.

[sas809]

sas809 on February 17, 2011 at 10:06 pm #105560

https://www.powersprint.space2u.com/Engelsk.html

:vampire:

I spoke to Håkan at a training camp about ten years ago and he believed strength training should be “general”.If you read Tärnhuvuds homepage you see they do heavy olympic lifting
and squats.They also do complex training.

[eroszag]

eroszag on February 17, 2011 at 10:56 pm #105561

I remember somthing of a Norwegian guy..Geir Moen.very italian inspired, lots of incomplete res 60s, and tons of plyos…amazing results in the short term, regressione and injuries in the long run.

[Ryan Banta]

Ryan Banta on February 18, 2011 at 1:51 am #105564

So Star61 and John Wilks what do you think about most recent posted items?

"Nature hides her secret because of her essential loftiness, but not by means of ruse." -Albert Einstein

[star61]

star61 on February 18, 2011 at 3:23 am #105566

Star61 take your mouse and move it to the top of your browser. Then type in the coaches name.

I can see you’ll do well as a guest blogger here. Just so helpful and full of new information.

[star61]

star61 on February 18, 2011 at 3:29 am #105567

So Star61 and John Wilks what do you think about most recent posted items?

Which posts? The posts in Swedish or the stupid advertisement that froze my computer trying to load video I didn’t want to watch?

I bet money Carl has access to his training, IN ENGLISH, but won’t share it unless you PM him and beg for it, and even then he might not. I bat about .200 when trying to get my name on a short list. I’m not a professional coach, so I don’t rate.

[Ryan Banta]

Ryan Banta on February 18, 2011 at 3:41 am #105569

Star61 I feel a lot of hostility coming from you. I would like to know a couple things.

1. If you were Mike Young what would you like to see changed in this site?

2. If you were to blog on this site what would you blog about?

3. Have you exchanged any information with Carl. Like providing some workouts, or notes from a conference? I always find the best exchange of information is made when there is an exchange.

One of my favorite things to do is getting together with great coaches in my area and share training plans, workouts, lifts, and data.

So in response to your concern about what I will blog about I promise I will provide some of the things you are looking for from a high school perspective. My strength as a coach are in events from the 100 to 5k. I will also discuss program management. I hope you will find it interesting and informative.

"Nature hides her secret because of her essential loftiness, but not by means of ruse." -Albert Einstein

[Jon Wilkes]

Jon Wilkes on February 18, 2011 at 3:44 am #105570

Why did it take people complaining for the information to be shared. Again, I’m not alone so don’t try and single me out. Star, Brook, Nick, myself and others all chimed in saying that it was basically a worthless post (as are most of carl’s that include ‘much thought needs to be given’ or ‘we need to embrace / learn / consider” without giving any real info). On a site like this we’re not looking for philosophical rants or hyperbole. Educate me. If Carl has the time to write blogs why not write them where people can learn from them without going somewhere else. I’m not looking for a cookie cutter but content is the most important thing. Did you hear about the recent scandal with Bing search engine. Basically they were just stealling google’s search engine results. Makes people wonder why they shouldn’t just use google. Well, same thing applies here. I’m looking for content not hints or redirection.

[Ryan Banta]

Ryan Banta on February 18, 2011 at 3:55 am #105571

John to your statements I find a lot of Carl’s thoughts or questions very interesting. As a person who supposed to blog on here in the future what do you find would be the most helpful or interesting?

Can I assume we have all gone on to this site and accessed the 100 plus articles they have on this site?

If you have not that would also be a place to look, download, and access. These tend to be very well structured with lots of information that can be helpful for a coach that is at the junior level or world class.

"Nature hides her secret because of her essential loftiness, but not by means of ruse." -Albert Einstein

[star61]

star61 on February 18, 2011 at 4:06 am #105572

Star61 I feel a lot of hostility coming from you. I would like to know a couple things.

Not hostility, I just don’t suffer fools as well as I should.

1. If you were Mike Young what would you like to see changed in this site?

The site is great. Mike is great. Very honest and pragmatic…no BS or self promotion. My beef is with people throw out teasers with the sole purpose of making themselves appear to be all knowing, then refusing to share it, or limiting the number of people they share with. Its one thing not to give out your services for free ie, hey Carl, can you write me up a free training plan for this year? I wouldn’t ask for that. But when you acquire information that isn’t yours and is already in the public domain, but just not easily found, why not share it? What good is it to blog about how great something is and not share? If I said something like, “Wow, I’ve been using a new training system I learned about while on vacation in Jamaica, and all of my athletes, even those that have been training for years, have made dramatic improvements in quickness, top end speed, agility, and vertical jump, but I’m not going to share it with you, you should go to Jamaica and hope that you meet the guy whose name I’m not gonna tell you.” How do you think that would be received?

2. If you were to blog on this site what would you blog about?

If I were official blogger, I would focus half my blogs on those things I found useful and interesting, but I would reveal my sources, provide summarys, and entertain debate. I would offer to the group any information in my possession that wasn’t copyrighted. The other half of my ideas would come from a thread I would start that asked the group to post up ideas and questions. I would research them as best I could and throw some info back to the group and see where it leads us.[/quote]

3. Have you exchanged any information with Carl. Like providing some workouts, or notes from a conference? I always find the best exchange of information is made when there is an exchange.

Carl challenged me to provide a workout example and I did, immediately. I asked him to do the same, but never saw anything from him.

One of my favorite things to do is getting together with great coaches in my area and share training plans, workouts, lifts, and data.

So in response to your concern about what I will blog about I promise I will provide some of the things you are looking for from a high school perspective. My strength as a coach are in events from the 100 to 5k. I will also discuss program management. I hope you will find it interesting and informative.

If you provide details, I’m sure I will. We may not always agree, but I will respect your opinion and participate in civil debate and discourse till I’m blue in the face and my fingers bleed from typing.

I wish you well and look forward to your blogs.

[star61]

star61 on February 18, 2011 at 4:31 am #105574

John to your statements I find a lot of Carl’s thoughts or questions very interesting. As a person who supposed to blog on here in the future what do you find would be the most helpful or interesting?

Can I assume we have all gone on to this site and accessed the 100 plus articles they have on this site?

If you have not that would also be a place to look, download, and access. These tend to be very well structured with lots of information that can be helpful for a coach that is at the junior level or world class.

Ryan, those that have been coming here on literally a daily basis for years, have read every article muliple times and posted links to many, many more in our posts. The reason this site is one of the best out there for those looking for information about training, is that most of the core members are very good about discussing specifics about their training, as well as the training of others they work with or have observed. That provides food for discussion, debate, etc. What we are talking about now is using the blogs like a twitter account just to bump your name and rep a little. I wouldn’t buy the newpaper if all it had were the headlines, would you? I like content. You don’t have to supply me with everything, but if you want to blog about something, give me a good summary and provide me with the means to see the original material. If its easily accessible, just toss a couple of links in, how hard is that? But don’t tell me about some guy whose training methods are in a foreign language or can’t be found at all, unless you’re willing to share what you have that led you to your conclusion that he is so great.

[Carl Valle]

Carl Valle on February 18, 2011 at 7:20 am #105583

Good points made by all. I think the blog should be to stimulate thought and perhaps articles to share experiences and methods. This change can really help things move to direction. The website has changed over the years and it will change in the future more and more. We have some different people now blogging and I am eager to learn from everyone at any level. Again this is not my site so it’s up to Mike to decide what he wants.

[Bjorn]

Bjorn on February 18, 2011 at 10:05 am #105591

I can say a little about Håkan Andersson training. General:
– Lots of fast running
– Not so much running with lactate
– Some strength training, a lot of Olympic lifting, some maximum strength much regeneration
– Exercise often two sessions per day to free days to fully exercise free
– Uses a lot of races with resistance. resistanceruns, weight vest
– Sometimes running with the speed to get the absolute top form

periodization:
Hypertrophy (October): hillrunning, phosphate running (90-92%), lactate running (85-90%), hypertrophic strength, basic strength
Maximum strenght (November and March): acceleration, running phosphate (93-95%), lactate running (90-95%), maximal strength, jumping
Fast strenght (December and April): acceleration, running phosphate (93-95%), lactate running (90-95%), speed and specific strength, maximum strength
Maximum speed (January and May): maximum speed, phosphate (96-98%), lactate running (96-100%), regenerationruns (important), maximum (low priority), speed strength (low priority)
Endurance speed (June): maximum speed, phosphate (96-98%), lactate running (96-100%), regenerationruns (important), maximum (low priority), speed strength (low priority)

Sample weekly schedule:
Monday: noon: Acceleration. Afternoon: Strength
Tuesday noon: regeneration. Afternoon: Prehab
Wednesday: noon: Strength. Afternoon: Phosphate running
Thursday: noon: regeneration. Afternoon: Prehab
Friday: Rest
Saturday: noon: Strength. Afternoon: Lactate Running
Sunday: noon: regeneration. Afternoon: Prehab

[Eager]

Eager on February 18, 2011 at 3:22 pm #105596

Bjorn,

Thanks for this…very interesting. Can you elaborate on the nature of the “regeneration runs”? There are things in this program that are similar to what I am doing (or trying to do) and I’d like to know more about the way Coach Andersson tweaks that.

[af678480]

af678480 on February 18, 2011 at 4:08 pm #105600

What is the range of athletes that Andersson coach? Is it only 100m athletes?

Bjorn- What is the distance covered on those lactate runs? Do plyometrics remain the in the program throughout the year or is it just in the max strength phase?

[Bjorn]

Bjorn on February 18, 2011 at 8:46 pm #105601

Example of Regeneration runs: 2x5x200m, pause 1 / 5 min (70%). 2x10x100m, pause 1 / 5 min (70%). Can also be done in the pool.
He trains just 100/200m-løpere. Now he has one that is best in the 100m.
Lactate races vary somewhat, but are rarely long, often between 120-150m. Classic declining quantity and increasing intensity towards the season. Do plyometrics all year, but it’s more short-contact time toward the season.

[burkhalter]

burkhalter on February 19, 2011 at 2:41 am #105604

I can say a little about Håkan Andersson training. General:
– Lots of fast running
– Not so much running with lactate
– Some strength training, a lot of Olympic lifting, some maximum strength much regeneration
– Exercise often two sessions per day to free days to fully exercise free
– Uses a lot of races with resistance. resistanceruns, weight vest
– Sometimes running with the speed to get the absolute top form

periodization:
Hypertrophy (October): hillrunning, phosphate running (90-92%), lactate running (85-90%), hypertrophic strength, basic strength
Maximum strenght (November and March): acceleration, running phosphate (93-95%), lactate running (90-95%), maximal strength, jumping
Fast strenght (December and April): acceleration, running phosphate (93-95%), lactate running (90-95%), speed and specific strength, maximum strength
Maximum speed (January and May): maximum speed, phosphate (96-98%), lactate running (96-100%), regenerationruns (important), maximum (low priority), speed strength (low priority)
Endurance speed (June): maximum speed, phosphate (96-98%), lactate running (96-100%), regenerationruns (important), maximum (low priority), speed strength (low priority)

Sample weekly schedule:
Monday: noon: Acceleration. Afternoon: Strength
Tuesday noon: regeneration. Afternoon: Prehab
Wednesday: noon: Strength. Afternoon: Phosphate running
Thursday: noon: regeneration. Afternoon: Prehab
Friday: Rest
Saturday: noon: Strength. Afternoon: Lactate Running
Sunday: noon: regeneration. Afternoon: Prehab

Thanks for that Bjorn.

[Eager]

Eager on February 19, 2011 at 4:29 am #105605

Bjorn, that was very helpful. Thanks for the reply.

[star61]

star61 on February 19, 2011 at 8:15 am #105612

I can say a little about Håkan Andersson training.

Thanks Bjorn, this is great.

[andrew.maclennan@gmail.com]

andrew.maclennan@gmail.com on February 19, 2011 at 1:39 pm #105617

I spent a week with Hakan Andersson on a world tour of coaches back in 2001 and he is indeed a smart man. He is influenced by Charlie Francis but has immense knowledge in many areas of coaching the sprints. If he had a talented kid on the block I am sure he would produce something special. To get a swede to 10.17s is no mean feat and I too applaud what he has done for the sport, his knowledge and his never ending pursuit of making athletes run fast.

[andrew.maclennan@gmail.com]

andrew.maclennan@gmail.com on February 19, 2011 at 1:49 pm #105618

This was a year plan that Hakan shared with me, 5+ years ago though so he may have changed things a little…

Year Plan

MACRO 1 (Northern hemisphere = preparing for indoors)

1. General Preparation Phase 1 (3-4 weeks).
– Lots of aerobic training
– Hypertrophy strength training
– Injury prevention
– No tempo, fartlek mainly as the aerobic work
– Generally no speed work in this period except some hill runs which are less than 7s in duration and
are very steep
– Also, 2 minute intervals = 600m roughly
– No bounding

2. Max Strength Phase 1 (6-8 weeks)
– Lots of heavy weight training
– Acceleration up till near maximum velocity, for most sprinters around 30m
– No effort to hold on to maximal velocity
– Accelerations are always executed in near maximal effort, with sound technique
– High volumes of alactic capacity 60m sprints at 90-94% effort with high
emphasis on technique. 90s/6 mins rec, going in sets of 4-5, from 15 – 30 reps (2 sessions per
week).
– Tempo, 100 – 300m reps
– One day acceleration development, one day intensive tempo (like 5x200m/90%/6-8′ or 2x3x150m/5-
6’/15′), one day hills. Hills are less than 30m, 3-4 sets of 3-4 reps.

3. Speed Strength Phase 1 (3-4 weeks)
– Plyometrics and a mixture of alactic sprints (60m-80m at 92 – 96%, faster than previous phase, and
with more recovery between reps, like 90s-2mins for 60m and 2-3mins for 80m) with loaded and
resisted sprinting with weight vest <10% of bodyweight or sleds that slow you down 5 – 7%.

4. Speed phase 1 (3-4 weeks)
– Emphasis is duration of speed up till 60m
– Alactic sprints (60m-80m) are then run at 96 – 98% effort. Reps 3-4 of 60m: 2-4mins rec. Reps 2-3 of
80m: 3-6mins rec., but no alactic power just yet.
– 2 sessions per week, third speed session is the special endurance, e.g Mon and Fri maximum velocity,
Wed speed endurance or special endurance 1
– Some sessions have speed < 60m, as well as perhaps speed in the 80-150m zone
– Volume of tempo reducing

5. Endurance 1
– Alactic runs are run like above but there is also an introduction of alactic power sprinting, low
volumes of 120 – 150m at 94 – 98% effort with good rec, like 10 mins.
– No time is spent working on lactic capacity in Macro 1 even if you intend to race indoors and you
run the 200m.

MACRO 2 (Northern hemisphere = preparing for outdoors)

1. Strength Phase 2 (4-6 weeks)
– A mix of speed strength and maximal strength.
– Alactic runs 60m-80m at 92-96%. Reps 4-5 of 60m: 90s-2mins rec.
Reps 3-4 of 80m: 2-3mins rec. Alactic power 120-150m at 92-96%. Good rec, like 6 mins.
– Slightly more aerobic training than usual for recovery after competition and for the high volumes of
fairly high intensity work in this period.

2. Speed phase 2 (4-6 weeks)
– Maintenance of strength and development of acceleration up to 40-50m.
– Alactic runs 80-100m at 94-98% Reps 2-3 of 80m: 3-6mins rec, Reps 1-2 of 100m: 4-8mins rec.
– Alactic power 120-150m at 94-98%. Good rec. like 10 mins minimum.

3. Endurance 2 (4-6 weeks)
– Maintenance of strength, speed, alactic capacity and power
– Development of maximal lactic capacity and power by runs of 150-300(400m) at 96-98% (100%=comp). e.g
200m sprinter could do a competition 400m or 2-3 x 250-300m with 25-45 mins rec. 100m specialists do
a comp or 2-3 x 200m.
– Lots of regenerative runs at <75% in this period!

Of course there are individual differences according to individual needs. 5-7 days of rest is usually take between periods. Transitions from phase to phase must not be too great or "shocking".

[Bjorn]

Bjorn on February 20, 2011 at 6:45 am #105627

This was a year plan that Hakan shared with me, 5+ years ago though so he may have changed things a little…

Year Plan

MACRO 1 (Northern hemisphere = preparing for indoors)

1. General Preparation Phase 1 (3-4 weeks).
– Lots of aerobic training
– Hypertrophy strength training
– Injury prevention
– No tempo, fartlek mainly as the aerobic work
– Generally no speed work in this period except some hill runs which are less than 7s in duration and
are very steep
– Also, 2 minute intervals = 600m roughly
– No bounding

2. Max Strength Phase 1 (6-8 weeks)
– Lots of heavy weight training
– Acceleration up till near maximum velocity, for most sprinters around 30m
– No effort to hold on to maximal velocity
– Accelerations are always executed in near maximal effort, with sound technique
– High volumes of alactic capacity 60m sprints at 90-94% effort with high
emphasis on technique. 90s/6 mins rec, going in sets of 4-5, from 15 – 30 reps (2 sessions per
week).
– Tempo, 100 – 300m reps
– One day acceleration development, one day intensive tempo (like 5x200m/90%/6-8′ or 2x3x150m/5-
6’/15′), one day hills. Hills are less than 30m, 3-4 sets of 3-4 reps.

3. Speed Strength Phase 1 (3-4 weeks)
– Plyometrics and a mixture of alactic sprints (60m-80m at 92 – 96%, faster than previous phase, and
with more recovery between reps, like 90s-2mins for 60m and 2-3mins for 80m) with loaded and
resisted sprinting with weight vest <10% of bodyweight or sleds that slow you down 5 – 7%.

4. Speed phase 1 (3-4 weeks)
– Emphasis is duration of speed up till 60m
– Alactic sprints (60m-80m) are then run at 96 – 98% effort. Reps 3-4 of 60m: 2-4mins rec. Reps 2-3 of
80m: 3-6mins rec., but no alactic power just yet.
– 2 sessions per week, third speed session is the special endurance, e.g Mon and Fri maximum velocity,
Wed speed endurance or special endurance 1
– Some sessions have speed < 60m, as well as perhaps speed in the 80-150m zone
– Volume of tempo reducing

5. Endurance 1
– Alactic runs are run like above but there is also an introduction of alactic power sprinting, low
volumes of 120 – 150m at 94 – 98% effort with good rec, like 10 mins.
– No time is spent working on lactic capacity in Macro 1 even if you intend to race indoors and you
run the 200m.

MACRO 2 (Northern hemisphere = preparing for outdoors)

1. Strength Phase 2 (4-6 weeks)
– A mix of speed strength and maximal strength.
– Alactic runs 60m-80m at 92-96%. Reps 4-5 of 60m: 90s-2mins rec.
Reps 3-4 of 80m: 2-3mins rec. Alactic power 120-150m at 92-96%. Good rec, like 6 mins.
– Slightly more aerobic training than usual for recovery after competition and for the high volumes of
fairly high intensity work in this period.

2. Speed phase 2 (4-6 weeks)
– Maintenance of strength and development of acceleration up to 40-50m.
– Alactic runs 80-100m at 94-98% Reps 2-3 of 80m: 3-6mins rec, Reps 1-2 of 100m: 4-8mins rec.
– Alactic power 120-150m at 94-98%. Good rec. like 10 mins minimum.

3. Endurance 2 (4-6 weeks)
– Maintenance of strength, speed, alactic capacity and power
– Development of maximal lactic capacity and power by runs of 150-300(400m) at 96-98% (100%=comp). e.g
200m sprinter could do a competition 400m or 2-3 x 250-300m with 25-45 mins rec. 100m specialists do
a comp or 2-3 x 200m.
– Lots of regenerative runs at <75% in this period!

Of course there are individual differences according to individual needs. 5-7 days of rest is usually take between periods. Transitions from phase to phase must not be too great or "shocking".

Thanks, Andrew!

[Bjorn]

Bjorn on February 20, 2011 at 6:47 am #105628

Leif Olav Alnes is an near friend of Håkan and has been a sprint trainer on high level for over 20 years. He has coached several Norwegian sprinters to the international top level. He is majoring in sports from the Norwegian School of Sport Sciences and has taught there. There have been many highlights in his coaching career. Mention Geir Moen’s European Championship gold in the 200m in 1994 and his world championship gold in the 200m indoors in 1995, John Ertzgaards European Championship gold in the 200m U-23-class in 1999 and Ezinne Okparaebos gold at 100m in the Junior European Championship in 2007. Ezinne took a silver on 60m in the European indoor Championship in 2009. Last summer she took 4.pl on the 100m European Championship. He lives in Oslo and got a hold on moor talents than Håkan, but it is amazing what he delivered of result for last 20 years. Four runners under 10,30. One under 6,60. He has been a sprint trainer all his adult life. No other work. That’s not easy I little Norway.

I will write about his training in the days forward. His philosophe, periodization and ex of trainings plans.

[Ward]

Ward on February 20, 2011 at 2:43 pm #105636

Sounds great Bjorn! Thank you.

[Bjorn]

Bjorn on February 20, 2011 at 8:43 pm #105641

Moved to own forum: https://elitetrack.com/forums/viewthread/9822/