Wednesday, February 3, 2010
| SpeedEndurance.com | Success in Track & Field ... and Life | |||||||||||||
| In this issue:
Greetings, For those who live on the Internet, there are several ways to connect other than the main website. There is the Facebook Fan page which consists of bonus articles and extra video footage which I'll be posting. There's also Twitter, and Odiogo where you can listen to the articles live or download as MP3 files for your mobile device. As well, the website is now optimized for iPhone, Blackberry and other mobile devices. Take a test drive and let me know as it should be 3 times faster to load. If you don't like the new format on your device and prefer the old web page, you have the option of switching back on the bottom of the page. I reviewed Jim Hiserman's book Program Design Method for Sprints & Hurdle Training back in April 2009. You can read the review here. He has published a new book called Strength and Power for Maximum Speed which is now sold exclusively on the new Speedendurance Store. I enjoy reading Coach Hiserman's books because it's written for both beginners and experts. All the references are detailed throughout the book should you wish to further study a particular area. I think we all agree on how a body builder weight trains for maximal hypertrophy. However, strength training for sprinting has been a topic of controversy as there are so many factors in creating a well designed program. Furthermore, strength training can be broken down into several areas such as max strength, explosive elastic, and reactive strength. How much volume do you do? What angles? What intensities? What about CNS recovery? General strength and core are also covered. This book covers each area in detail. Moreover, should you do strength training during certain parts of the year, including the competition phase? We've heard the myth of Ben Johnson max bench pressing prior to the Seoul 100m finals. As you know, there were no weights in the control area inside the stadium, so that story isn't true. Perdita Felicien, the 2001 World 100 Hurdles Champion, did her last strength workout 2 days prior to the first round, and the book will give its justification on why strength training is important throughout the year. The book also critiques current Elite Strength training plans, but you really shouldn't be copying Usain Bolt's or Asafa Powell's workout anyways. If you enjoyed his first book, you'll certainly enjoy his new book. The 4x400m relay is THE final event of any Track and Field schedule. What does it take to run sub 3:00 let alone 2:54? Back in my days, I've always wanted to see the dream team of Steve Lewis, Quincy Watts, Butch Reynolds, Michael Johnson, because all four were sub 44 men in the 400 meters. The "current" WR has three sub 44 men (Quincy Watts, Butch Reynolds, Michael Johnson) with Andre Valmon being the lone 44+ guy (albeit a low 44!). It also helps having Superman on your roster with a 42.9 split en route to a 2:54.29 performance at Stuttgart 1993. But what really amazes me is the old "tainted" WR from the 1998 Goodwill Games (2:54.20) had only one sub 44 runner with Michael Johnson. The other three were Jerome Young, Tyree Washington and Antonio Pettigrew (PED confession aside) So what does this prove?
Including taking down the World Record. And those 4 guys proved it back in 1998. This months' articles were heavy on the training side, so instead of the top 8 articles, here are 14 from January 2010 for further reading. Enjoy, Jimson Lee Speedendurance.com Speed is the Result of Net Forces Acting on the Ground 2010-01-03 15:14:00-05 I really like this quote from Charlie Francis when it comes to the debate over stride rate vs stride frequency. The answer, according to Ralph Mann (and others) at the USATF NPEP, is ground contact. Specifically, the reduction of ground contact time. Charlie Francis quotes from his latest manual: Too many coaches are coaching the speed right [...] read more... Which is Better? 3×300 or 2×350 Speed Endurance Workouts? 2010-01-05 09:40:00-05 Which is better? A 3×300m or 2×350m speed endurance workout for your 400m sprinter? The short answer is… it depends. For a sprinter on a long-to-short program, a 3×300m is effective because the athlete will probably be running at near, but not equal to the 400m "race pace speed". It also depends on the recovery. I've seen [...] read more... How Fast can Usain Bolt run 100 Yards? 2010-01-07 09:06:00-05 This article is aimed for readers born before 1960 when running 100 yards was the norm, especially in the USA. There has been a lot of buzz on how fast Usain Bolt could run a 40 yard dash, which were fuelled by the Chris Johnson's recent 40 yard challenge to determine the World's Fastest Man. (Shades [...] read more... Glen Mills on the Different Phases of the 100 meter Sprint 2010-01-08 09:00:00-05 Every 100 meter sprinter is different. But when you have a 6 foot 5 inch sprinter on your roster, who happens to be fast and comes from a 200/400 background, well… good things happen. Tom Tellez broke down what he thought were the 5 phases of a 100 meter sprint: Reaction Time Block Clearance Speed of Efficient [...] read more... Track Spikes – using Pins, Pyramids, and Christmas Trees 2010-01-10 12:06:00-05 This article will discuss choosing a pair of spikes and the different type of pins. I won't discuss the infamous illegal 1968 Brush spikes worn by Lee Evans and John Carlos… I'll save that for the documentary. I always have 2 pairs of spikes. One is the inexpensive variety that is usually heavier and more durable [...] read more... Goal Setting Revisited – More than Writing Down Your Goals 2010-01-11 12:19:00-05 As a coach and athlete, I've always preached passion for the sport of Athletics or Track & Field, fair play & honesty (e.g. being drug free) and the pursuit of excellence. Excellence is about doing your best WITH passion. I used to wash dishes ay my parents' restaurant at the age of 12, but I made [...] read more... Glen Mills on Balancing Speed Endurance and pure Speed Work 2010-01-12 12:00:00-05 One of the most important parts of designing an annual plan is whether you have 2 days a week or 3 days a week of "hard days". Elite and Youth athletes can easily go 3X per week, but for Masters athletes, I like 2X. Masters athletes can work on other factors such as weight loss, flexibility [...] read more... Calculating Splits for the 4×200 and 4×400 meters 2010-01-13 12:00:00-05 This is a follow up to the relay article Baton Exchanges: How to Run the 4×200m & 4×400m. If you are a new coach to a large group of kids, one of the best ways to determine the different levels of speed or SE is running relays in a Time Trial setting. This post will also remind [...] read more... Your Eyes, Sprinting, and Gaze? The Importance of Visual-motor Control 2010-01-17 12:00:00-05 What do the eyes tell the brain when sprinting at 40 km/hr? Why does sprinting indoor feel faster? Is it because of the tennis nets lining the inside of Lane 1? We are all taught to "stay low" at the start, but where are we supposed to look? Derek Hansen of RunningMechanics.com wrote a great piece on Running, [...] read more... John Smith's 400 Meters Rhythm Workout 2010-01-19 12:00:00-05 Watch any elite 400m race, and there's one thing noticeable: They all have rhythm for the first 250 or 300 meters. These guys are smooth! Thus, a good sense of pace and rhythm is therefore crucial. If a 50 second 400 meter runner with a 23 second PB is asked to go out in 24 (followed by a [...] read more... Maurice Wilson – Sprint Training the Jamaican Way (DVD) 2010-01-21 12:00:00-05 Maurice Wilson: Sprint Training the Jamaican Way (DVD) Maurice Wilson's resume is impressive: Jamaican National Track & Field Team Assistant Coach (Sprints) at the 2008 and 2004 Olympic Games and in four World Championships; Head Coach to the 2002 and 2001 Jamaican World Junior Teams; Head Girls Track Coach at Holmwood Technical High School in [...] read more... 4×100 Relay Baton Passing – Upsweep, Downsweep or Push Pass? 2010-01-22 09:00:00-05 Is there a preference on how to pass the baton blindly in a 4×100m relay? At the International level, Canada, USA & Jamaica all use the push pass. France, however, uses the upsweep pass. Once upon a time, France held the WR in the 4×100m Relay before the Americans dominated the event. That is, until Jamaica [...] read more... Anaerobic Speed Reserve and the 2 x 325m Indoor Workout 2010-01-25 12:00:00-05 It's January and that means indoor training and racing for certain parts of the world. The article on 3×300 or 2×325m raised some concerns. Doing this workout outdoors in cold rainy weather really sucks. Doing this indoors on tight non-banked turns could lead to injury. Knowing this workout, if you were forced to go indoors, consider doing [...] read more... Glen Mills on Usain Bolt and Good Sprinting Technique 2010-01-27 12:00:00-05 One of the reasons why we train our athletes short to long is we like to master the technique first. If you can't run the first 30 meters properly, what do you expect for 100m or even 400m? There's a lot of truth behind Usain Bolt's early days. Just go to Youtube and look for his sub [...] read more... | More ways to read SpeedEndurance.com
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