Quantcast
Channel: Track & Field - SpeedEndurance .com - 1
Viewing all 282 articles
Browse latest View live

The RedBull UPHILL 400 meters – Update

$
0
0
http://speedendurance.com/wp-content/uploads/2012/01/RedBull-400-uphill.jpg

I wrote about the The RedBull UPHILL 400 meters 3 years ago, and a lot of people thought it was just a fad… just like the Spartan or Tough Mudder runs.

The 2012  RedBull 400 meters edition was held on a ski-jump in Tauplitz near Bad Mitterndorf in Austria.

The 2014 version was held in Harrachov, Czech Republic.  It is the steepest races across all of Europe. From bottom to top, it’s 400 meters in distance and close to 200 meters in altitude: a pure uphill sprint to the top of an olympic ski jump slope.

These races are tough to find in the USA or Canada.. only Lake Placid, Salt Lake City or Calgary comes to mind!

How Fast Can You Run 400m Uphill?

RedBull-400-uphill.jpg

In the September 2012 edition, the winning time for Men was 5:02:53 and the Women time was  6:46:44.

You can the latest promo on RedBull’s YouTube channel, or the video below.

Copyright © 2015 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: Find SpeedEndurance.com on Facebook

Here are my recommendations for products & services I’ve reviewed & used personally that can improve your results. This is a short list since it only includes my top picks.

  • Freelap – Accurately time yourself to 100th of a second (i.e. 9.53)
  • SpeedCoach EMS – the only EMS for training, recovery and rehab
  • GymBoss – Run 400m? The best $19 timer for Circuit Training
  • Complete Speed Training – Complete 12 DVD set for training speed

Hurdle Hops and Extended Bounding [Part 2]

$
0
0
http://speedendurance.com/wp-content/uploads/2014/11/plyometric-hurdle-hops.jpg

This article is guest blogged by Fabien Ngô (Ph.D.), a sprint coach in Brussels and Montreal coaching primarily teenagers and masters age groups.

He guest wrote How to Improve Your Last 100m in the 400m, Part 3

As well, he did an Interview with Pierre-Jean Vazel which is a must-read.

Hurdle Hops and Extended Bounding [Part 2]

Be sure to read Part 1 of Hurdle Hops and Extended Bounding first.

plyometric-hurdle-hops

(Photo Credits: Freelap USA and Håkan Andersson)

Extended bound is usually thought to be a sprint specific exercise, and it is but for what people usually think. It is used as a mean to develop elastic endurance, i.e. the ability to sustain high impact and maintained coordination during a prolonged interval of time. The goal is not to jump as far and as hard as possible over an extended distance. The exercises should be done at moderate to high intensity and complete relaxation, and proper technique should be maintained at all time. Again, a sound progression should be developed by the coach in order to allow the body to adapt and to learn. My progression, which was strongly inspired by Boo Schexnayder (SAC Speed) and Dan Pfaff (WAC) is the following:

Rudiments or remedial bounds (see “Pluto series” in Boo’s Training Inventory in the Info Box below): start with the two leg bounds mentioned in the hurdle hops tutorial, then progress to single leg bounds, also in the “Pluto” series. In the beginning, the athlete performs very low amplitude bounds and keep the free leg in front of the center of mass in a dorsiflexion position. This allows proper posture of the pelvis and teaches a good foot position for the latter stage of the progression. Of course, flat foot contact should be used to dissipate impact properly. The same progression of singles, doubles, triples and continuous bounding is used for unilateral bounding.

Click here for more information on Coach Schexnayder‘s demonstrations of his entire training inventory including the names and demonstrations of over 40 circuits and over 400 exercises, organized by category, intensity, and circuit.  Also includes specific Warmup Routines, Static & Dynamic Flexibility Routines, Sprint Drills, Hurdle Skill & Mobility Circuits, all Plyometric and Multi-jump exercises.  Or, check out the full Boo Schexdayder Jumps 5-DVD program.

One can then progress to slightly higher amplitude bounds. By amplitude, we mean vertical displacement. A cyclical free leg movement is taught. Usually, the position of the free leg taught previously will automatically evolve to a nice free leg swing but some athletes may try to exaggerate the swing. If done correctly the free leg will almost touch the ground. Meanwhile, you can also use skip for height and distance and run-run-jumps while focusing on the same technical aspects.

At that point, you can start to put wicket and increase the distance. The wicket serves as a guide the same way the hurdles do for the hurdle hops. Vertical displacement of the center of mass should be present to ensure proper posture and limb repositioning. At no time, the athletes try to forcefully raise his knee. Also the shorter the bound, the lower the knee. Recovery mechanics should be a reflex. To know if your athlete is ready to progress to a larger spacing (s)he should look robust on the ground while staying relaxed. By robust I mean that they should exhibit very good stabilization at impact. As they progress a slight wobbling will be present. That’s fine since it’s a new exercise. The wobbling *will* disappear as the athlete master the new distance between the wickets wlEmoticon-smile.png.

Here is non exhaustive list of exercises :

  • Skip for height
  • skip for distance
  • Straight leg scissor bound
  • bent leg scissor bound
  • alternate bound
  • double double
  • triple triple
  • run run jump
  • gallop

Skip, scissor bounds, run run jump and gallop are usually less intense than alternate, double double and triple triple. They should be considered first and can be done on longer distances.

Concerning arm movement double or single arm can be used. Gallop is a great way to teach double arm movement.

Examples (Total volume should be kept below 500m)

  • 2 X (40-50) : skip for height, skip for distance, straight leg scissor, run-run jump,
  • 2 X (20-40) : alternate, double double, bent leg scissor
  • 1 X (30-40) : gallop, run-run jump, skip for distance.

How do these sessions can fit into your program?

Extended bounds can start at the end of the specific preparation phase and beginning of competitive phase. Like strength endurance or speed endurance before you can endure a quality you need to have it in the first place.

Copyright © 2015 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: Find SpeedEndurance.com on Facebook

Here are my recommendations for products & services I’ve reviewed & used personally that can improve your results. This is a short list since it only includes my top picks.

  • Freelap – Accurately time yourself to 100th of a second (i.e. 9.53)
  • SpeedCoach EMS – the only EMS for training, recovery and rehab
  • GymBoss – Run 400m? The best $19 timer for Circuit Training
  • Complete Speed Training – Complete 12 DVD set for training speed

105 x 400m Relay = 26 Mile 385 Yard Marathon

$
0
0
http://speedendurance.com/wp-content/uploads/2015/01/Clionas-Foundation-Break-the-World-Marathon-Relay-Record-I-Love-Limerick.jpg

I love the 4x400m Relay.

But I was surprised to see the single person Marathon world record faster than a 105 x 400m Relay with 105 different runners.

According to the Guinness World Record web site, under the category of Fastest Marathon by a relay team, a group from the United Arab Emirates ran 2:04:32 in March 2014.  Dennis Kimetto singlehandedly lowered the marathon world record to 2:02:57 last fall in Berlin!  WTH?

To be picky, the 26 mile 385 yard marathon, or 42.195 km could be 105.5 x 400m with the first or last person running the extra 195m or  200m.

But in Limerick, Ireland on Sunday January 11, it took 105 runners to pull it off, see the I Love Limerick website.  (One guy ran both the open 200m leg and a 400m leg)

Cliona's Foundation Break the World Marathon Relay Record - I Love Limerick

This mixed relay group with men and women from all over Limerick surpassed the existing Guinness World Record for the marathon relay by running 1:56:54.

Do the math: the average time per 400 meters was just under 66.5 seconds, or about 4:26 mile pace.

Can you get 100 runners to wait around for 2 hours just to run 400m?

Now that is my kind of race, because everyone knows anything over 400m, I take a taxi.  Then again, I will volunteer for the opening 200m wlEmoticon-smile.png.

If you go to their website, you can see some photos of the event, and it’s clear how a good baton pass can give you 2 free meters with outstretched arms.  Read this article on relay baton passing.

Come on people, get 105 people together and let’s see this record get broken.  Again.  And again.

Then again, let’s get 420 people together and make this a race of 4 teams?

Author information

Jimson Lee

Jimson Lee

Coach & Founder at SpeedEndurance.com

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Personality-Based Winning

$
0
0
http://speedendurance.com/wp-content/uploads/2015/01/personal-coaching.jpg

This article appeared in the Athletics Weekly May 24, 2012 printed edition, reprinted with permission. For more coaching advice, visit http://www.athleticsweekly.com

By Barry Cook.  Part 1 of a 6 part series.

Each person has a unique “Signature” that defines them, be it the coach or the athlete.

These differences come about through all the various influences in life that impact on us. It could be from parents, friends, teachers or the person we have a five minute conversation with at bus stop. In fact, these influences come from everyone that we have ever come into contact with and will affect how we think and behave to a smaller or greater degree.

No one person can have exactly same life influences and experiences as someone else and therefore we must all the different. Each person combines a vast array of styles, behaviours, feelings and values that is unique to them. Would it be beneficial as coaches to have a model that you can use to help you improve your understanding of yourself and also your athelte’s unique behaviour?  Could this help enabling you to enhance the performance of your athletes?

We can interpret how we acquire process, learn and translate information which can greatly help the coach in deciding when and how we pass information to the athlete. Physiological type profiling has long been used by companies to help improve individual and team performance within their organisations. There is a place though for this type of profiling that could assist the coaching of athletic performance in sport improving the understanding and relationship that coaches have with an athlete.

It can in the first instance provide important information into your own behaviours as a coach and make you more self aware of the impact that these behaviours have on your athletes. It is important for coaches not to ignore their own development on the road to excellence. Coaches spend many hours helping athletes improve in the hope that they can maximize their performance, but it is important to spend the same time and effort in improving and understanding their own performance as they strive towards mastery.

If coaches can understand themselves better than their own effectiveness can be enhanced in how they communicate and conduct their interpersonal relationships. If the quality of the relationship between coach and athlete is improved as well as an understanding of each other’s behavioural actions, then both can develop and the coach is able to communicate much better with the athlete to maximize their performance.


Are coaches providers of their sport’s technical elements, or do they develop athletes as people?
Click To Tweet


The coach’s role is to improve performance. The expectation is that this may mean providing technical advice and training schedules to their athlete’s. But are coaches just providers of the technical elements of their sport or do they developed athletes as people?

Developing athletes involves much more than knowledge of an event and includes a better understanding about how and why different athletes have dissimilar approaches to things such as motivation to training and competition. So what knowledge can coaches gain that will help them to address this aspect of coaching? There are numerous models and it’s a matter of finding one that suits the coaches personality.

Good read by Barry Cook on Personality-Based Winning

Type Dynamic Indicator (TDI)

The TDI model draws on one of the most popular types of psychological profiling models, the MBTI (Myers Briggs type indicator) which you may have previously experienced in your workplace but have never considered it values to you as a coach. It can help you understand yourself and others better, build better relationships and improve the capacity to communicate and learn more effectively. TDI uses MBTI terminology and is based on Carl Jung’s theory of psychological types using the concept of opposites.

Consider how you prefer to:

  • Focus your energy: Do you gain understanding by internally focusing your thoughts and coming to your own conclusion or do you gain understanding from discussing and interacting with others? People who focus internally are said to have an ‘Introverted’ (I) preference. People who focus externally are said to have an ‘Extroverted’ (E) preference. We must not confuse this with the normal interpretation of people being introvert or extrovert. This is to configure how you gain understanding.
  • Taken a process information: Do you see the world in detail or do you see broad patterns and pictures? For example, people who focus on detail would see a collection of individual trees and would be said to have a ‘Sensing’ (S) preference. People who see a forest would be said to have an ‘iNtuitive’ (N) preference.
  • Use that performance to make decisions: Do you use logic to decide and justify your decisions or are your decisions based on your underlying values and beliefs? People who use logic would be said to have a ‘Thinking’ (T) preference. People who use emotion and values are said to have a ‘Feeling ‘(F) preference.
  • Manage the world around you: Do you tend to plan and organise or do you take things as they come? Planners are said to have a ‘Judging’ (J) preference. Those that tend to take things as they come are said to have a ‘Perceiving’ (P) a preference.

These preferences are based on opposites:

  • introvert – extrovert
  • sensing – intuition
  • thinking – feeling
  • judging – perceiving

None of these are right or wrong ways of behaving and managing information. They are just different. The purpose of TDI is to help identify our preferences of type. How we behave with each preference will depend on the context, so it may be different whether it is at home, work or as a coach and Jung defined that we cannot express each opposite at the same time, although everyone has the ability to express both depending on the situation.

So we will not behave in an ‘introverted’ or an ‘extroverted’ way at the same time. It may also be that the coach or the athlete doesn’t have a strong preference in any of these areas as each pair is a continuum and there may only be a slight bias in any of them

In reality you may use each of the opposites at any time, but one of which will normally be stronger and more developed than the other and this may be because of learned behaviour from previous experiences in life. For examples, those who drive and are right handed will have no problem changing gear with their left hand.

Answering a questionnaire will give us one of 16 types by combining those areas of preference – we may be an ‘INTP’ or an ‘ESFJ’, which describes the aforementioned areas. This will also give us a set of typical behaviours of that type. Each pair of the preferences can be used to help decide how you best communicate and interrelate with an athlete by simply observing your own and your athletes behaviour. By observing and analysing your athlete behaves (coaches do this all the time), you can access what your preferences that athlete may have and how strong that reference is.

To consider your own behaviour:

  • Do you interact better with groups (E) or are you better at dealing with individuals (I)?
  • Are you a detailed coach (S) or are you a big picture coach (N)?
  • Are you more of a technical coach (T) or are you more of a ‘ How does that feel’ coach(F)?
  • Do you plan (J) or do you see what happens and adapt (P)?

These preferences will mean that you will differ in how you analyse and output the information you have gathered to the athlete. The danger is that we do this based on our preferences, but sometimes it is more beneficial to do it based on the athlete’s preferences

For example do they train better with groups and enjoy banter and discussion (E) or do they train better and prefer discussing things individually and then work on the solutions themselves (I)? Do they prefer detailed instructions and explanation (S) or how it all fits in with the big picture (N) as well as a preferences for receiving technical information on their performance (T) or do they base their information on ‘How does it feel (F)’? Do they prefer having a plan (J) or do they prefer to see what happens and adapt (P)?

The benefit of this knowledge as a coach is that you can adapt and flex according to what and when the athlete require it. This means that information you covey will have more impact on the athlete because you can tailor it to their preference, which will help to build a better caoach athlete relationship. It can be draining mentally and physically for an athlete with an introverted preference to take part in a very interactive group session with a lot of banter taking place.

Consider how much more impact the information that you impart, the decisions you make and how you communicate will have if we can interpret and feedback the information in the way that the athlete best receives it. Just as important is that these preferences can affect how we behave under stress, and at a competition the coach can, by understanding the preferences of their athlete(s) alleviate the stress that they are experiencing.

Research has shown that during times of stress, those behaviours could be the complete reverse of what you have observed as normal with an athlete. That knowledge can help you to understand how to deal with the issues in their life at competition times when they are under abnormal stress (exam time, growth spurts or during a period of personal emotional stress). The ability to flex our style to suit each athlete means that we can maximize each session by varying our delivery style and how we direct the athlete.

There is a place for profiling and as a coach it can help you immensely.

Copyright © 2015 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: Find SpeedEndurance.com on Facebook

Here are my recommendations for products & services I’ve reviewed & used personally that can improve your results. This is a short list since it only includes my top picks.

  • Freelap – Accurately time yourself to 100th of a second (i.e. 9.53)
  • SpeedCoach EMS – the only EMS for training, recovery and rehab
  • GymBoss – Run 400m? The best $19 timer for Circuit Training
  • Complete Speed Training – Complete 12 DVD set for training speed

Author information

Barry Cook

Barry Cook

Barry Cook is a qualified endurance event group coach, British Athletics coach educator and an accredited practitioner in TDI and FIRO. In March 2014 Barry has been working with the elite coaches of the England Squash and Racketball Association developing their coaching skills.

History of microStretching® (Part 1)

$
0
0
http://speedendurance.com/wp-content/uploads/2015/01/Nikos-Apostolopoulos-MicroStretching-NBA.jpg

INTRODUCTION

In 1986 I was exposed to the concept of stretching as a therapeutic tool from a dear friend of mine, Waldemar Matuskewski PhD. In 1995 I created and founded a therapy known as Stretch Therapy® which led to the development of the technique of microStretching®. The purpose of this blog is to chronicle the development of microStretching, the thought processes that went into its creation, but more importantly to describe the technique of microStretching, and its benefits.

microStretching is a recovery-regeneration technique aimed at diminishing inflammation and its effects on soft tissue. In turn, this gentle stretching process re-establishes the range of motion (ROM) lost about a joint(s) in response to injury with the related compensation shifts. microStretching influences the neural, hormonal and endocrine systems which are known to influence the physical, mental and emotional states of the individual.

In order to gain a better appreciation of the technique, it is important that we review its history. How the obstacles, the numerous trials and perceptions have led to the development of the concept(s) presently defining microStretching.

Nikos Apostolopoulos MicroStretching NBA

Insights to the Development of the Technique

On January 25th, 1989 while training with my cycling coach I was struck by a car in Stanley Park, in Vancouver British Columbia Canada. The car ran a stop sign striking me on the left side as I was in the middle of a left hand turn. As my bicycle was being struck, this resulted in me being spun resulting in me severely hitting the edge of a sidewalk curb with my helmet. The however, I was knocked out and was informed by my coach that I remained motionless for several minutes. Regaining consciousness, I stood up quickly whereupon my coach shouted that I needed to remain motionless until the ambulance arrived. While lying down I remember experiencing excruciating pain in my neck with a sensation of pins and needles emanating down both my arms, more on the left than the right. I was placed on a spinal board with my neck immobilized and thus began the long road to recovery. The final outcome was surgery in 1992 resulting in a spinal fusion at C5 – C6 of my neck, and a scar underneath my left eye, as well as a lifelong condition known as traumatic brain injury (tbi) and a thyroid condition. Traumatic brain injury results in the inability to produce a lot of serotonin.

That fateful night on January 25th 1989 taught me three important lessons regarding injury and healing; the involvement and interplay of the physical, mental and emotional components of injury. In turn I gained a better understanding of pain. 

WHAT IS PAIN?

Excruciating pain was my daily existence and trying to find means to avoid it was foremost on my mind. A month after my injury I began treatments at a physiotherapy clinic. During my treatments, I was subjected to more pain followed by the copious ingestion of anti-inflammatories (i.e. Voltaren, ibuprofen etc). Similar to everybody I bought into the notion that “no pain is no gain”. The belief that in order to get better one needed to subject themselves to more pain and subsequently more inflammation.

One day during a “traction” session for my neck, I began to question this dogma realizing that pain was in essence the body’s response in order to avoid pain to prevent further injury. This view was to become one of the main tenets of the microStretching® technique. In fact, this notion is further supported by the definition of pain as set out by the International Association for the Study of Pain (IASP) (www.iasp-pain.org):

PAIN is “an unpleasant sensory and emotional experience associated with actual or potential tissue damage, or described in terms of such damage“.

So why create pain?

Pain and the Nervous System

The neural system of the body is comprised of two sub-systems the somatic (voluntary) and the autonomic (involuntary) (ANS). The somatic is mainly under conscious control; your thought can move a body part. The ANS is controlled by the subconscious, you do not tell your lungs when to breath or your heart when to beat. However, there are some who after years of training have managed to control the ANS that with a thought one is able to slow down both their heart and breathing rate (interesting how thought transcends the conscious and subconscious?).

The ANS itself is further divided into two systems; the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The SNS is stimulated during flight, fright, or fright and is also stimulated by pain! Therefore, I find it very interesting that therapists subscribe to a concept that has been adopted by the body to avoid an adverse stimulant, one that can cause tissue damage. The PNS is designed to relax the body.

Another way to view both the SNS and PNS is that the SNS is catabolic while the PNS is anabolic in nature. The SNS breaks down the body and is the main system stimulated during training and competition. In short it is born from trauma, while the PNS builds up. I further define the SNS as the great teacher for when stimulated it teaches us to avoid a painful stimulant (both physical and mental). You only need to experience the hot plate of a stove once to avoid it again. The PNS is the great healer. Meditation and its associated euphoria has us returning to this practice again for it helps to calm the mind and regenerate the body.

Conclusion: If pain stimulates the body to avoid pain, why should therapy stimulate such a system?

Read how microStretching was used in the Professional Sports (NBA, NHL, MLS) for Recovery and Regeneration on StrengthPowerSpeed.com.

The “Pain System”

The “Pain System” is a very complex integrated process; it is the interplay of various components involving the neural, hormonal and endocrine pathways providing a continuous processing of the relationship of the individual to himself and their environment. Each component influences and is influenced by inflammation and the inflammatory response. Hence it is my belief that the inflammatory system represents the prime relationship between the organism and its environment. A relationship defined by the internal and external milieu of the organism, a relationship determining the behavior to an external stimulus. A stimulus that is responsible for the adjustment of the internal environment in response to the external.


If pain stimulates the body to avoid pain, why should therapy stimulate such a system?
Click To Tweet


The inflammatory response is responsible for the plethora of physical, mental and emotional responses to pain. It is important to note that these responses are not all negative. The proper manipulation of the parameters of training; intensity, duration and frequency (I, D, F) represent a controlled traumatic experience referred to as training. How we moderate these parameters in relation to training will determine how we can best help the athlete recover and regenerate.

Balance of Energy

The balance between exercise and rest is an adaptation to energy “E” expenditure. Workloads taxing the individual (catabolic) need to be moderated to ensure recovery (anabolic). The inherent gradient between these two extremes is represented by the “E” requirements for the mechanical performance of muscle, the conduction of the nervous system and to some extent the thermal work for the maintenance of temperature gradients. The latter is associated with the cellular level ensuring the proper functioning of the enzymes. In addition to proper “E” balance nutrition and mental training aides in the process of the recovery of the body.

Another way to view adaptation and “E” expenditure is protein synthesis; the need to expose the body to the proper load factor, load processes and load structure that ensure the process to adaptation. Exposure to the proper amount of the stress to bring about a growth with minimal “breakdown” is the “holy grail” of proper training.

Copyright © 2015 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: Find SpeedEndurance.com on Facebook

Here are my recommendations for products & services I’ve reviewed & used personally that can improve your results. This is a short list since it only includes my top picks.

  • Freelap – Accurately time yourself to 100th of a second (i.e. 9.53)
  • SpeedCoach EMS – the only EMS for training, recovery and rehab
  • GymBoss – Run 400m? The best $19 timer for Circuit Training
  • Complete Speed Training – Complete 12 DVD set for training speed

Author information

Nikos Apostolopoulos

Nikos Apostolopoulos

Founder at microStretching

Nikos Apostolopoulos is the Founder and Developer of microStretching and the Director of the microStretching Clinic, the first in the world to pioneer the development of therapeutic and performance enhancement microStretching.

Circuit Training for Lactate Tolerance, Better Recovery and Weight Loss

$
0
0
http://speedendurance.com/wp-content/uploads/2015/01/circuit-training-routines.jpg

I mentioned several years ago that a weight training program should be changed every 2 years.  The same applies for circuit training, but to a lesser degree.  I believe circuit training has its place in a Track and Field program (or any sport for that matter), from the youth level up to the Elite level.  The volumes and recovery will change, and where & when it fits in the annual plan will vary.

circuit-training-routines

Ultimately, it’s the best replacement workout when you can’t get to a track for a running workout.

If you want to skip the science and benefits, scroll down below for the actual workouts.

We do Circuits for a variety of reasons:

  • mental toughness (duh!)
  • weather permitting, when you have no choice but to do an indoor workout
  • allows “injured” athletes to workout, as long as the exercises don’t affect the injury!
  • ability for lactate tolerance
  • better recovery between rounds by removing lactic ace
  • weight loss by EPOC (exercise post-oxygen consumption)
  • possibly boost both testosterone and growth hormone levels naturally (more research is need to prove this)
  • equivalent to using extensive tempo throughout the year, without trashing the legs, or the CNS (central nervous system) as seen in speed workouts
  • great for strength endurance, though circuit training routines are not necessarily “power” driven even though we do squat jumps or med ball throws.  To me, “power” is defined as high speeds of movement and high power outputs, and a fatiguing body will not have the same amounts in multiple continuous reps.  You must maintain high levels of fine motor control throughout.

Best Device for Circuit Training

Of course, any clock with a second hand and a coach with a whistle or bell to signal the time will work.

I personally use the GymBoss, because they are inexpensive enough to give one to each team member for under $20 USD.  The original one works great, but I was getting tired of always re-programming the time and rest intervals for different workouts.  Luckily, they came out with the new miniMax Gymboss which allows you to store up to 20 multiple workouts.  So now I can store my favourite workouts without changing them every workout.


Circuit Training Workouts

We do a staple of 4 circuits, but vary them according to facilities, runner’s injury, and time of the season.  All the routines alternate body parts, usually a (1) Leg exercise, a (2) Ab/Core exercise and (3) Upper body exercise.  The varieties are endless, but here are some sample exercises:

  • Legs: squats, and/or squat jumps
  • Ab/core: crunches or situps, anything with a medicine ball
  • Upper body: pushups, and any exercise with light barbells or dumbbells, even a “light” kettlebell if you can keep technique to perfection.

So there they are, in increasing order of difficulty:

1. Tabata Protocol Four Minute Workout

Tabata Protocol: 20 seconds on, 10 seconds off for 8 reps, ending 4 minutes.  Do 3 sets.  So four minutes is really a misnomer,  It’s actually 12 minutes.

  1. 20 sec squats
  2. 20 sec ab crunches
  3. 20 sec pushups
  4. 20 sec squats or lunges
  5. 20 sec ab crunches (modified)
  6. 20 sec pushups or chinups
  7. 20 sec squats or burpees
  8. 20 sec ab crunches or other core
  9. (optional) 20 sec upper body exercise (to make this 4.5 minutes)

2. 18 X 90 sec Fixed Reps (31.5 Minutes)

Basically, the faster you do them, the more time in your recovery

This is about 45 seconds of fixed repetitions every 90 seconds, alternating the 3 main body parts, 3×90 sec X 6 sets, ending at 31.5 minutes.  The reason for this workout is some people prefer to count, rather than wait for a bell or beeper.  And it rewards them with more recovery the faster you go.  Of course, you can modify this to be a fixed 45 seconds on, 45 seconds rest too.

SET NUMBER
ABS
LEGS
UPPER BODY
1
60 crunches
50 squats
40 push ups
2
60 cross crunches
40 lunges
15 chin ups*
3
60 med ball twist
25 squat jumps
40 dips on bench
4
60 crunches
50 squats
40 push ups
5
60 cross crunches
40 lunges
15 chin ups*
6
60 med ball twist
25 squat jumps
40 dips on bench
7
60 crunches
50 squats
40 push ups

Every station is 90 seconds. A bell or buzzer should go off every 90 seconds so if you complete one station in 40 sec, you get 50 sec rest before the next station begins. The faster you go, the more recovery you get.

3. 15 X 1 Minute On, 1 Minute Rest

As stated, this is a 1 minute (fixed time) on, one minute off, 3X1 min X 5 sets, ending at 30 min.  The “3” is alternating body parts as the other exercises: legs, abs/core and upper body.

This is a bit more intense, because who can do a full minute of one continuous exercise?

Also, I’m not a big fan of this because I like to keep my high intensity reps at 40 seconds.

For this particular workout, I shorten the 1 min rest over the season by 5 seconds every few workouts.  This is easy to do with the GymBoss.

4. The Ultimate Killer Circuit Workout

This one hurts.  So good.

The circuit training routine is about 2.5 minutes of non stop alternating repetitions every 5 min, doing 6 sets total, ending at 30 minutes.  You may want to start at 4 sets at first, then 5 sets, then finally 6 sets.

Workout A:

There is no rest between the exercises. If you can do the entire set, non-stop, under 2.5 minutes, then increase the reps to 25:

  • Step Ups (20 each leg)
  • Push Ups (20)
  • Chin-to-knees modified sit-up (20)
  • Superset: Military Press, Upright Row, Bicep Curl (10 reps each, 30 total)
  • Crunches (20)
  • Chin-ups (10)
  • Straddle jump with medicine ball (20)

Workout B:

Legs
Upper Body
Core/Abs
20 Steps Ups each leg
15 Push ups
40 crunches
20 Squats
8 bicep curl/8 upright row
20 V-ups
20 Straddle jumps
10 chin-ups
30 side-to-side w/med ball

Conclusion?

If you can’t get in better shape or conditioning after doing these for 6 weeks twice a week, then something is wrong.

Copyright © 2015 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: Find SpeedEndurance.com on Facebook

Here are my recommendations for products & services I’ve reviewed & used personally that can improve your results. This is a short list since it only includes my top picks.

  • Freelap – Accurately time yourself to 100th of a second (i.e. 9.53)
  • SpeedCoach EMS – the only EMS for training, recovery and rehab
  • GymBoss – Run 400m? The best $19 timer for Circuit Training
  • Complete Speed Training – Complete 12 DVD set for training speed

Author information

Jimson Lee

Jimson Lee

Coach & Founder at SpeedEndurance.com

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Sprinting: 10 Research Articles for Effective Sprint Training [Part 6]

$
0
0
http://speedendurance.com/wp-content/uploads/2014/07/Top10-Reviews.jpg

Paul Hoffman has read and researched several research papers on sprinting and performance articles, so you don’t have to.

If any of these articles interest you, feel free to research the case studies and methodology and come up with your own conclusions.

>> Click here for Part 1

>> Click here for Part 2

>> Click here for Part 3

>> Click here for Part 4

>> Click here for Part 5

Sprinting: 10 Research Articles for Effective Sprint Training

Sprinting Research Review (Part 6)

1) Multiple Sprint Exercise with a Short Deceleration Induces Muscle Damage and  Performance Impairment in Young, Physically Active Males.  Brandon P Woolley, John R Jakeman and James A Faulkner, Journal of Athletic Enhancement

This study has shown that a single bout of high-intensity multiple sprints elicit a similar amount of muscle damage to a single bout of drop jumps. More importantly, however, the results suggest that high-intensity multiple sprints has a greater impact on sprint performance. Athletes, trainers and strength and conditioning coaches should be aware of the prolonged impairment in specific performance characteristics (up to 72 hours) that may be evident following a single bout of high-intensity multiple sprints, and as such modify subsequent training sessions in line with such information. Future research should consider whether a repeated bout of multiple sprints leads to the attenuation of the indices of muscle damage and whether specific recovery methods should be utilised for athletes who have completed bouts of high-intensity multiple sprints.

2) Hydration status, sprint performance and physiological responses during repeated sprint ability (RSA) training session. RS Hamezah, N Juso. Journal of Physical Activity, Malaysia

As a conclusion, 15m RSA for 3 sets of 5 repetitions have no significant effect on hydration status, with sprint time performance cannot be said are influenced by hydration during an RSA session

3) Can analysis of performance and neuromuscular recoveries from repeated sprints shed more light on its fatigue-causing mechanisms? Olivier Girard, Franck Brocherie and Gregoire P. Millet

This article details fatigue mechanisms. Very technical but interesting.

4) Effects of seated and standing cold water immersion on recovery from repeated sprinting.

Jonathan D. C. Leederab, Ken A. Van Somerenbc, Phillip G. Bellbc, John R. Spenceb, Andrew P. Jewelld, David Gazee & Glyn Howatson.  Journal of Sports Sciences.

These data suggest that increasing hydrostatic pressure by standing in cold water does not provide an additional recovery benefit over seated cold water immersion, and that both seated and standing immersions have no benefit in promoting recovery following intermittent sprint exercise.

5) Lower extremity kinematics of athletics curve sprinting.  Tobias Alta*, Kai Heinricha, Johannes Funkena & Wolfgang Potthast.

These results extend the principal understanding of the effects of curve sprinting on lower extremity kinematics.

6) Effects of forward trunk lean on hamstring muscle kinematics during sprinting. Journal of Sports Sciences. Ayako Higashiharaa, Yasuharu Naganob, Kazumasa Takahashib& Toru Fukubayas

The present study provides significant evidence that a potential for hamstring muscle strain injury involving forward trunk lean sprinting would exist during the stance phase. The results also indicate that the biceps femoris long head and semimembranosus muscles are stretched during forward trunk lean sprinting while contracting eccentrically in the late stance phase; thus, the elongation load on these muscles could be increased

7) Groin Injuries in Athletes Development of Clinical Entities, Treatment, and Prevention. Per Hölmich (Doctorl Thesis) Denmark.

Excellent academic review of this important topic.

8) Effect of ischemic preconditioning on repeated sprint ability in team sport athletes.  Neil Gibson. Journal of Sports Sciences.

Results suggest no benefit to team sport players in utilising IPC as a means of enhancing repeated sprint performance. A lower blood lactate response in female participants following IPC may suggest improved blood flow through vasodilation.

9) Fatigue affects peak joint torque angle in hamstrings but not in quadriceps . Journal of Sports Sciences.

This study showed after specific fatiguing task changes in hamstrings only torque/angle relationship. Hamstrings injury risk could depend on altered torque when knee is close to extension, coupled with a greater peak torque decrement compared to quadriceps. These results suggest the use eccentric based training to prevent hamstrings shift towards shorter length.

10)  THE EVIDENCE BEHIND ICE – PART I

Written by Craig Donovan, a physiotherapy at Curtin University currently working in a rural hospital setting. He has a strong interest in research, particularly in the areas of pain and neurology. After recently completing a project looking into the association between the brain and pain, he is a strong believer in the importance of the brain in pain control.

The acronym of RICE is one of the most commonly used acronyms when it comes to treating acute injuries. The term was first used back in 1978 by Dr Gabe Mirkin, MD.  But now the very same doctor who brought this acronym to our attention has wrote a post explaining that two of the key components of RICE (rest and ice) may actually delay healing.

Copyright © 2015 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: Find SpeedEndurance.com on Facebook

Here are my recommendations for products & services I’ve reviewed & used personally that can improve your results. This is a short list since it only includes my top picks.

  • Freelap – Accurately time yourself to 100th of a second (i.e. 9.53)
  • SpeedCoach EMS – the only EMS for training, recovery and rehab
  • GymBoss – Run 400m? The best $19 timer for Circuit Training
  • Complete Speed Training – Complete 12 DVD set for training speed

Author information

Paul Hoffman

Paul Hoffman

Paul Hoffman is a psychotherapist, musician, and sprinting enthusiast in East Greenwich, Rhode Island. He writes a blog entitled My Two Cents: Thoughts of a Small Town Therapist.

Can a 11.3 100m Sprinter run a 43.18 400m WR? In Theory, YES

$
0
0
http://speedendurance.com/wp-content/uploads/2015/01/Frankie-Fredericks.jpg

When a young laddie shows up at the track with a PB of 11.3, I tell him, “Son, if you ran your 100m, kept going for 400m without slowing down, you would break Michael Johnson’s World Record!”

Yes, it’s true.  Unlikely, but the math adds up.

So how can a guy whose PB is 11.54 sec (or 11.3 hand time) for the 100 meters run a world record in the 400m of 43.18? In theory, it’s possible.

11.54 is about 10.54 (fly time) if you take in account 1 sec for acceleration out of the blocks.  (Read my Valery Borzov article) This translates to an average speed of 9.48m/s, or about 42.18 sec for 400m.  Add 1 sec for acceleration, and voila, you have 43.18!

But that is pure fantasy.

Everyone slows down after reaching maximum velocity, approximately 7 seconds or 60 meters in men for a 100m, 200m, and 400m. The rest is speed endurance.  In fact, the 400m is one long deceleration after reaching top speed at 60m.

Tellez 5 phases of the 100m sprint outlines how 12% of the race is “Lessened Degree of Deceleration”.

John Smith of HSI always said his goal was to eliminate that deceleration phase.. which would mean extending the acceleration and maxV from 60m to 100.  We are already seeing Usain Bolt and Tyson Gay reaching maxV at 70m.  When can we see this in a 100m?  Or 400m?

You’ve heard the expression: In a 100m race, the person who slows down the least wins the race. It may appear the sprinter is speeding up, but in reality, the others are slowing down.  Just watch Carl Lewis in the 1984 100m Olympic final.  It looks like he is speeding up in the last 10m, but in fact, everyone is slowing down.

Calculating Potential and Slow Down

I love numbers, math, conversions, fantasy sports, and being the armchair Quarterback. Here are accepted conversion factors to calculate potential for the 200m and 400m:

  • 100m to 200m: double 100m time +/- 0.2 seconds
  • 200m to 400m: double 200m time +3.5 to 4.0 seconds

Most seasoned 200m sprinters slow down about 0.5 sec between the first and second 100m when you take in account 1 sec for acceleration out of the blocks.

1996 Olympic Games. Atlanta, USA. Athletics. Men's 200 Metres Heat. Namibia's eventual silver medal winner Frankie Fredericks

Take for example Namibia’s Frankie Frederick’s 100m PB of 9.86. This translates to a potential of 19.52 – 19.92 and his PB for 200m is 19.68. Even if he ran the first 100m in 10.1, well within his means, his second 100 with a running start would be 9.58. Thus:

19.68 = (1 + 9.1) + 9.58 = a slowdown of 0.48

By the way, you can’t take a 100m time and double it to determine the worlds fastest man compared to a 200m sprinter, because the 2nd 100m has a running start. Memories if the 1997 Skydome match race between Donovan Bailey/Michael Johnson come to mind.

The Perfect Race with No Slow Down

mj-200m-og.jpgSpeaking of Michael, the greatest example of someone running the perfect race with minimal slowdown is his 200m WR of 19.32 seconds in the 1996 Atlanta Olympics.

His 100/200m splits was recorded at 10.12/19.32. If you factor in 1 sec for acceleration out of the blocks, we get:

19.32 = (1 + 9.12) + 9.20 = a slowdown of 0.08 between his first and second 100m.

Absolutely phenomenon! That race still gives me the chills when I see it.

Since his PB for the 100m is 10.09, I truly believe MJ ran within his human potential limit for a 200m. I shiver and wonder if he didn’t hurt his hamstring in that 200m, what would he have run in Zurich for the 400m a few weeks later? 19.32 doubled plus 3.5 seconds equals…

Yes, a 42 point… one can only dream.

Copyright © 2015 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: Find SpeedEndurance.com on Facebook

Here are my recommendations for products & services I’ve reviewed & used personally that can improve your results. This is a short list since it only includes my top picks.

  • Freelap – Accurately time yourself to 100th of a second (i.e. 9.53)
  • SpeedCoach EMS – the only EMS for training, recovery and rehab
  • GymBoss – Run 400m? The best $19 timer for Circuit Training
  • Complete Speed Training – Complete 12 DVD set for training speed

Author information

Jimson Lee

Jimson Lee

Coach & Founder at SpeedEndurance.com

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.


Want Speed? Try Hex Bar Deficit Training

$
0
0
http://speedendurance.com/wp-content/uploads/2015/01/hex-bar-dead-lift.jpg

Let’s face it, at this point in 2015, there are not very many unique techniques left that can be employed to get athletes faster.

In this article, I’m going to introduce and discuss one that I hope is still relatively unknown in the arena of speed development. The method is referred to as “Deficit” training utilizing the hex bar (aka trap bar). Incorporating a deficit can serve as a progression for athletes and perhaps emphasize better development of specific speed related qualities. I will elaborate on these qualities below, as well as provide you with a video demonstration of the actual exercise.

hex bar dead lift

What is Deficit Training?

But first, I want to quickly define what a deficit is for those who are unfamiliar.

A deficit is simply an increase in the height of standard lifting surface. Examples would be performing conventional pushups off of two medicine balls, or deadlifting while standing on a 45 lbs. plate, etc. The elevation naturally increases range of motion and time under tension.

Here is the video of the technique implemented with a hex bar and below I will outline several reasons why you should integrate this drill into your athletic training programs:

 Why you should try Deficit Training

  1. Hip-Posterior Chain Power Development
  2. Increased Sarcomerogenesis
  3. General Hypertrophy
  4. Start Specificity

 #1-HIP-POSTERIOR CHAIN POWER DEVELOPMENT:

 Hopefully, it’s no secret at this point that the hex bar deadlift variation is of extreme value for athletes looking to get faster. Here is a classic study compliments of Jim “Smitty” Smith that examined the effects of the hex bar and straight bar deadlift variations on a group of elite powerlifters. [1]  What the researchers ultimately found was that power production was greater with the hex bar than the straight bar. Moreover, lumbar spinal stress was lower than with the straight bar. Now I’m in no way saying that the straight bar is not useful for an athlete, because it is. Barry Ross has had huge success using this exercise with his athletes and making them faster throughout the years. I also admire the hell out of the powerlifting culture and there amazing and unparalleled feats of strength. With that being said, I will always follow scientific research, and in the context of strictly “speed and athletic” development we have to give the edge to the hex bar. Power has been identified as the most important element for achieving higher running speeds and the hex bar does the absolute best job in satisfying maximal development of this skill out of each type of deadlift.

#2-INCREASED SARCOMEROGENSIS

 Sarcomerogenesis is the formation of new sarcomeres within a muscle tissue which can lead to increased muscle growth.

Muscle Sarcomere

Research supports this process when we operate under a heavy workload with the target muscle in a very stretched position. [2]  When you examine the amount of pre-stretch that occurs to the glutes and hams at the bottom position of the video I shared, it’s easy to see how the exercise could stimulate sarcomerogenesis. Try to say that last word 5 times fast. Anyways, we can classify strength exercises depending on how long the muscle becomes during the duration of the movement.

  1. Short-Length Exercises: i.e. hip thrusts, board presses, sled training, etc. These movements involve very little stretch before contraction occurs and focus on building strength in the end range of an exercise.
  2. Medium-Length Exercises: i.e. squats, chins, military presses, etc. These movements involve a moderate degree of stretch before contraction occurs and are the most common in athletic movement and training.
  3. Long-Length Exercises: RDL’s, Dumbbell presses, Deficit work, etc. These movements involve the highest degree of stretch before contraction occurs.

Each of these categories has its place in a comprehensive athletic training program, whether it be working around injuries, training specific weaknesses, satisfying movement specificity, or whatever else. Please check out this article by Bret Contreras:

http://www.just-fly-sports.com/interview-with-bret-contreras-on-strength-training-for-speed/

…. which relates the process of sarcomerogenesis to the act of sprinting specifically. He discusses all kinds of mechanisms and physiological reasons for why this adaptation is critical to speed athletic success.

#3-GENERAL HYPERTROPHY

With increased ROM (Range of Motion) and TUT (Time Under Tension), you will naturally enable more of a growth stimulus with this specific exercise. Cross Sectional Area, or the size of a muscle group is another foundation principle to athletic and speed success according to research, so this can only be good for the athlete in question. Months back I reviewed a scientific review article, compliments of Brad Schoenfeld which demonstrated that movements with more ROM will elicit higher degrees of subsequent muscle growth than shorter ROM exercises. [3]  This is not to say that “partial” range of motion exercises are not valuable because they undoubtedly are. They help strain the Central Nervous System which may lead to strength improvements and adaptation, they develop “lockout” function which many struggle with and more. We are just talking hypertrophy here. The general theory behind increased ROM creating greater muscle growth deals with a greater eccentric phase leading higher levels of muscular damage. Which in turn causes of overcompensation of growth to help protect against future threats against the target tissue. Lastly, deficit work is very exhausting when performed correctly, and metabolic fatigue is also a major precursor to activating muscle growth responses in the human body.

#4 START SPECIFICITY

This one is pretty obvious I think. If you analyze the muscle and joint actions between a block start, football start, and the deficit it’s easy to see there is a lot of similarity between them all, which would allow for greater transfer between each.

asafa_powell_practice_start_youtube.jpgAll of these skills rely on Starting Strength Capacity. This is the ability to generate maximal force production without the aid of the SSC (Stretch Shortening Cycle) or Stretch Reflex. In other words, you are priming the neuromuscular system to be able to generate as much force as possible with absolutely zero momentum throughout the concentric phase of the movement. This is often referred to as that explosive first step which everyone is so desperately trying to improve in athletics. Deficit training is not the only type of exercise to improve start and first step function but it will certainly help.

SCIENTIFIC REFERENCES

  1. Swinton, PA. A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. Journal of Strength and Conditioning Research, 25: 2000-2009, 2011.
  2. Zollner, AM. Stretching skeletal muscle: chronic muscle lengthening through sarcomerogenesis. PLoS One, 2012.
  3. http://img2.tapuz.co.il/forums/1_158907702.pdf

Copyright © 2015 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: Find SpeedEndurance.com on Facebook

Here are my recommendations for products & services I’ve reviewed & used personally that can improve your results. This is a short list since it only includes my top picks.

  • Freelap – Accurately time yourself to 100th of a second (i.e. 9.53)
  • SpeedCoach EMS – the only EMS for training, recovery and rehab
  • GymBoss – Run 400m? The best $19 timer for Circuit Training
  • Complete Speed Training – Complete 12 DVD set for training speed

Author information

Travis Hansen

Travis Hansen

Coach & Founder at Reno Speed School

Travis Hansen was the Head Strength and Conditioning Coach for the Reno Bighorns of the NBADL for their 2010 season, and he is currently the Director of The Reno Speed School inside the South Reno Athletic Club. He is the author of The Speed Encyclopedia.

Kim Collins 6.48 60m, but What Does that Mean for 100m?

$
0
0
http://speedendurance.com/wp-content/uploads/2015/02/Mike-Rodgers-Kim-Collins-Indoor-60m.jpg

First, Congratulations to Kim Collins on his recent 6.48 60m win in Moscow.  Anytime someone runs a sub 6.50 60 meter is enough to impress me.  Especially at age 38.

Whether he is clean or not is NOT the topic of this article.  I already wrote 6 Reasons Why Kim Collins is Clean.

Mike Rodgers - Kim Collins Indoor 60m

60 meter to 100 meter Conversion

You can talk all you want and hypothesize a 60 meter to 100 meter extrapolation.

The best way to determine your 100m time is to run 100 meters.

Does a 6.48 convert to a 9.91?

The answer is yes, if you can run 0.82 for the next 40 meters with exceptional speed endurance.  These tables or conversions assume a maximum velocity to 60 meters, followed by speed endurance maintenance for another 20-30 meters, and a deceleration anywhere from 10-15 meters.

However…


The best way to determine your 100m time is to run 100 meters.
Click To Tweet


Based on previous world records, a conversion of 1.53 or 1.54 would give you approximately 9.91 – 9.97.   Kim Collins PB is 9.96.  Still pretty impressive, but no 9.69 which is what the whole world wants to see. At least to non-track fans where the only thing that matters is a world record.

60 to 100 meter conversions
Women’s athletics have it tough with so many records out of reach from alleged drug use. The Pole Vault and 5000 meters are the only events where records are being broken.  (add the new events like Steeplechase, Hammer Throw and Triple Jump)  Forget the 100mH-100-200-400-800 and forget the 1500-3000-10,000 meters. Even a 2.09 HJ or 7.52m LJ can make Men green with envy. Financial incentives for breaking world records will be tough for the ladies!


Is the 60m to 100m Conversion Table Useless?
Click To Tweet


Double 60m time Minus 3 Seconds

One poster on the T&FN forum suggested you can extrapolate a 100m using 2 x 60m time minus 3 sec, which to me just doesn’t add up.  But does it?

The problem with any conversion of a 60 meter race is Super-Elite athletes today like Usain Bolt and Tyson Gay are accelerating to maximum velocity well past the 60 meter point… up to 70 meters.

So for those Super-Elite athletes, just take those tables and throw it away.

Unless, of course, you want to have indoor 70 meter races with extra large crash mats!  Then we can talk 70 to 100 meter conversions.

But wait!

If you take Usain Bolt’s 60 meter split from Berlin, multiply by 2 and subtract 3, to you get:

(6.29 x 2) –  3 = 9.58

Dead on.

Or for Kim Collins,

(6.48 x 2) –  3 = 9.96

So is this the new formula?

Comparing Indoor 50 & 60m World Records

So, with all these sub 6.50 60m times, it made me think… when will the indoor 50 and 60 meter world record be broken?

And why are the indoor times slower than the outdoor splits?  Even with the lean for the tape?

Take a look at the chart below and it’s clear Maurice Green ran close to his potential indoors, which explains why he still has both indoor world records 14 years later.  Bruny Surin’s times are slightly faster for the outdoor equivalents, but nowhere near Usain’s Bolt’s 5.47 and 6.29 split times.

Where are the others?

50 60 meter splits and world records indoor outdoor

As a sidenote, if Ben Johnson ran through the line in 1988, he would have ran 9.72 (0.07 seconds faster)

Now take a look at the first charts above, and compare to this:

60m All-time list as of Jan 1 2015

Note how we have many sub 6.40 60 meter splits, but only 40 sub 6.50 indoor times all-time, 6 in the last 2 years.

In fact, there are only a handful of performances from the last 10 years that make the top sub 6.50 list.

I am glad Mo has the WR, because when Andre Cason held the WR, we all thought shorter vertically challenged athletes were better at acceleration. Look at Bolt’s 5.47 and 6.29 today and I rest my case.  So throw that theory out of the water.  It’s

If we are indeed getting faster, why aren’t we seeing faster 50 and 60 meter times?

6 Reasons Why

There are several reasons for this.

  1. You can argue you haven’t peaked yet, though if you are training short to long, then your emphasis over the fall and winter should be 60 meters anyways.
  2. You can argue you don’t have enough races.  True, you need 5-7 races to peak properly for the 100 meters.
  3. You can say you simply ignore the indoor season (**cough cough avoid drug testing cough cough**).  There are currently 3 Jamaicans on the second chart.
  4. You can argue outdoors tracks today are made super hard to favour faster sprint times and over the distance runners.  The 10K runners complained loudly in Atlanta 1996… the same year Donovan Bailey and Michael Johnson both broke world records.  And we saw what happened in London 2012.
  5. You can argue the new rule of no false starts plus the use of electronic sensor pads puts sprinters to a disadvantage.  You can no longer anticipate the gun (**cough cough Donovan Bailey’s 5.56 WR cough cough**).  Changing the reaction times from 0.100 is a hot debate.

The Real Reason Why

But wait, I said there were 6 reasons?

Why aren’t more sprinters running better indoor 60 meters?

#6 – It’s because they are afraid of crashing into the wall.  Psychologically they are slowing down.

When you are a freight train moving at 27.8 mph (44.7 kph) and see a wall in front of you, you better put on the brakes!

But what does impress me is are the non-sprinters in that list, like Long Jumper Dwight Phillips and 110m Hurdler Mark McKoy (speed is everything!)

Bring on the Outdoors!

Copyright © 2015 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: Find SpeedEndurance.com on Facebook

Here are my recommendations for products & services I’ve reviewed & used personally that can improve your results. This is a short list since it only includes my top picks.

  • Freelap – Accurately time yourself to 100th of a second (i.e. 9.53)
  • SpeedCoach EMS – the only EMS for training, recovery and rehab
  • GymBoss – Run 400m? The best $19 timer for Circuit Training
  • Complete Speed Training – Complete 12 DVD set for training speed

Author information

Jimson Lee

Jimson Lee

Coach & Founder at SpeedEndurance.com

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Learning is a Cycle

$
0
0
http://speedendurance.com/wp-content/uploads/2015/02/Steve-Cram-Laura-Weightman-Athletics-Weekly-Mag.jpg

By Barry Cook.  Part 2 of a 6 part series.  Read Part 1 titled Personality-Based Winning first.

This article appeared in the Athletics Weekly March 28, 2013 printed edition, reprinted with permission. For more coaching advice, visit http://www.athleticsweekly.com

The value of trust between coach and athlete cannot be underestimated.

Steve Cram Laura Weightman Athletics Weekly Mag

Can excellence in performance be achieved by both coach and athlete without trust? Many factors in a relationship decide the amount of trust that develops and the quality of the communication can be one vital element that increases that trust. Previous articles on how psychometrics and understanding behaviour preferences may be helpful in coaching and coach-athlete communication. I introduced the type-dynamics indicator from the type-mapping system and how its use can help coaches to become more self-aware of their own behaviour and the impact it may have on their athletes and how by observation of their athletes they can gain an insight into the behaviours of the athlete. This can be helpful in deciding when and how you communicate information to the athlete.


The value of trust between coach and athlete cannot be underestimated
Click To Tweet


Kolb’s Learning Cycle

In the 1970’s David Kolb investigated the way in which humans learn and developed the model known as Kolb’s learning cycle.

Kolb said that the process we follow in order to learn is as follows:

  1. You have a concrete experience.
  2. You reflect on that experience (why did that happen?).
  3. You seek to understand the reason for it (the theory).
  4. You consider how that fits into what you are trying to achieve and ask if you need to change anything following that experience (next steps).

Consider for instance how you learned to ride a bicycle and you can see how this fits the process you went through to gradually develop the expertise. There may be another learning experience that you have had that illustrates the process.

Diagram 1

Diagram 1

Kolb originally stated that individuals have to go through all the stages of the learning cycle in order to learn. Peter Honey and Allan Mumford then developed the learning styles tool which could indicate if you had a preference in the way that you learned and attached a set of named behaviours to each part of the cycle.

  • If you learned by doing you were an “activist':
  • If you learned by reviewing (reflecting) on the experience you were a “reflector”.
  • If you liked the theories underpinning actions you were a “theorist”.
  • If you liked understanding how it had a practical use in the world or you like the planning of next steps you were a “pragmatist”

Diagram 2

Diagram 2

The preferences that your athlete may have can be extremely useful to you as a coach in deciding your communication method. If the athlete has a strong preference toward being an activist they will probably like just doing the sessions and not be weighed down by any of the technicalities. If the athlete has a strong preference towards being a reflector then they will need time before you try to debrief with them a training session or a race as they need time to reflect. If the athlete has a strong preference toward being a theorist they will like to understand why they are doing that session, what are they developing physiologically that will help them improve and what are the theories underlying their efforts? If the athlete has a strong preference toward being a pragmatist they will like to understand how a session will help them develop as an athlete and how it may help them in a race.

This theory has been misinterpreted by many educationalists to state that people have a particular preference in the way that they learn (their learning style), which is incorrect. However, it may indicate the preferred point at which you enter the cycle. You then have to go through the other stages in order to complete the learning cycle.

Try analysing if you as a coach have a preference and whether that influence has an effect on how you communicate with your athletes. If you do have a preference, ask yourself what is the preference of your athlete and if you need to change your behaviour in order to ensure your athlete gets maximum benefit from any communication you have with them.

Author information

Barry Cook

Barry Cook

Barry Cook is a qualified endurance event group coach, British Athletics coach educator and an accredited practitioner in TDI and FIRO. In March 2014 Barry has been working with the elite coaches of the England Squash and Racketball Association developing their coaching skills.

Asafa Powell 300 meter Time Trials – Lessons Learned

$
0
0
http://speedendurance.com/wp-content/uploads/2010/05/asafa_powell_practice_start.jpg

This video is almost five years old, but there’s a lot to be learned from it.

Take a look at this April 2010 training session on YouTube with Asafa Powell and the MVP group (when he was still with MVP).

Note how the group “race” four at a time.  Even mixing men and women.  I assume they have 4 timers, too.   This was filmed before MVP started using Freelap Timing Systems.

asafa_powell_practice_start.jpgAnd notice NO BLOCKS.

Should you do Time Trials alone or in a group?

First and foremost, this isn’t cycling or speed skating and I am sure the opinions are mixed.  Weaker athletes will definitely get drawn faster with a faster athlete in front.  Women can feed off the men, though it must get discouraging to see the men pull away.

asafa_powell_practice_start_2.jpgIn Asafa Powell’s 300m (fast forward to the 2:08 mark), he runs 31.60 and splits 200m in 20.28 according to the footage on the video.  I assumed it’s all hand timed.  Note how he is a league of his own at 200 meters, as nobody can go with him.

Ironically, Asafa Powell is so fast, has the sound of train horns as he sprints.

Should you do Time Trials Alone or in a Group?

When doing time trials during testing week, should you run alone, or as a group?

My early days with Coach Dennis Barrett were always in a group to simulate a race condition.  Some of us didn’t use starting blocks because our Club only owned two!  As an Alan Wells fan, I would say “screw it” and get down on all fours on the track.  No blocks, as long as you are wearing spikes.

Later in my Masters years when I moved out West and trained with Laurier Primeau and Kevin Tyler’s group, time trial runs were always individual.  I’ll admit, I had a hard time adjusting to that concept.  The coach only has one set of eyes, so it’s best to run them alone.


POLL: Should you run your Sprint Time Trials alone, or in a group?
Click To Tweet


Today, we bring along our video cameras or use our phone or tablet for immediate feedback.

Running alone means no distractions for the runner.  No racing, no tensing up (or getting discouraged) trying to catch the person ahead of you.  Just relax and focus on form and technique.

Let the Freelap and stopwatch tell the tale.  You can’t improve what you don’t measure.

Copyright © 2015 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: Find SpeedEndurance.com on Facebook

Here are my recommendations for products & services I’ve reviewed & used personally that can improve your results. This is a short list since it only includes my top picks.

  • Freelap – Accurately time yourself to 100th of a second (i.e. 9.53)
  • SpeedCoach EMS – the only EMS for training, recovery and rehab
  • GymBoss – Run 400m? The best $19 timer for Circuit Training
  • Complete Speed Training – Complete 12 DVD set for training speed

Author information

Jimson Lee

Jimson Lee

Coach & Founder at SpeedEndurance.com

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Oops, Premature e-Jubilation, and Miscounting Laps

$
0
0
http://speedendurance.com/wp-content/uploads/2015/02/Kenenisa-Bekele.jpg

It happens to the best of us, except for 400m one-lap sprinters.

I’m referring to miscounting your laps in a distance race, and kicking for home too soon.  One lap too soon.  But it happens more indoors than outdoors.  Even in a four lap 800m race.

Yes, there is a lap counter, and yes, there is a bell or gun shot at the final lap.

And yes, there are lapped runners who confuse things (save that for another story).

Oops, Premature e-Jubilation, and Miscounting Laps

It happens to the best of us, including Kenenisa Bekele and Jenny Simpson at the Reebok Boston Indoor Games in 2005.  And there are more stories, I am sure.

The moral of the story?

Stay focused.

Pay attention.

You have one job.

Take Tyrosine and DL-Phenylalanine for mental alertness if you must.  Taking RedBull or SNAC’s Vitalyze is good except for the added caffeine (and sugar in RedBull’s case), which helps sprinters, but you may (or may not) want it for a distance race.  And please, test it in a training or time trial environment first!

Video courtesy of MileSplit.


You have one job.
Click To Tweet


Copyright © 2015 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: Find SpeedEndurance.com on Facebook

Here are my recommendations for products & services I’ve reviewed & used personally that can improve your results. This is a short list since it only includes my top picks.

  • Freelap – Accurately time yourself to 100th of a second (i.e. 9.53)
  • SpeedCoach EMS – the only EMS for training, recovery and rehab
  • GymBoss – Run 400m? The best $19 timer for Circuit Training
  • Complete Speed Training – Complete 12 DVD set for training speed

Author information

Jimson Lee

Jimson Lee

Coach & Founder at SpeedEndurance.com

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Learning driven

$
0
0
http://speedendurance.com/wp-content/uploads/2015/02/Dan-Pfaff-Greg-Rutherford.jpg

By Barry Cook.  Part 3 of a 6 part series.  Read Part 1 titled Personality-Based Winning first, then Part 2 Learning is a Cycle.

This article appeared in the Athletics Weekly June 20, 2013 printed edition, reprinted with permission. For more coaching advice, visit http://www.athleticsweekly.com

Dan Pfaff Greg Rutherford


Understanding your athletes’ personalities is vital for Coaches to get the right information across.
Click To Tweet


In the last article in these pages on “learning theory”, I introduced Kolb’s Learning Cycle, which was further developed by Honey and Mumford. This showed how our preferences indicate where we enter the learning cycle and its possible application to coaching.

Earlier articles on “personality types” introduced the ideas of Carl Jung and how our preferences can drive our behaviours. The type dynamic indicator, which is part of the type mapping system is based on those ideas and uses a series of questionnaires which give insights into our personality types and preferences.

In this article I would like to show how the ideas from both Kolb and Jung underpin the “learning style indicator” (LSI) questionnaire from the type mapping system and can assist in communicating with your athlete or squad. The LSI draws on the ideas of Jung by using the attitudes of extravertion/ introversion (E/I) and the functions of sensing/intuition (S/N). By identifying those preferences we can understand what drives people’s learning and show:

  1. How people prefer to gather information (E or I)
  2. How people see information (S or N)

Saying the right things at the right time is vital to perform well
Click To Tweet


An extravert’s (E) energy is more naturally focused to the outer world of people and things and so may gather information by questions and debate, whereas the energy of an introvert (I) has a primary orientation that is more naturally focused on the inner world of thoughts and things by exploring those ideas themselves.

People with a sensing (S) preference tend to see the world as it is and they process facts and details that are tangible and based on reality. People with an intuition (N) preference tend to focus on general impressions, abstract patterns and future possibilities.

Jessica Ennis

By pairing the above preferences we can apply a description of the typical behaviours and the preferred learning methods each type will display. As coaches, understanding these preferences means we can decide how best to transfer that information and develop training sessions appropriately.

Activators have an extraverted/ sensing (ES) preference; clarifiers have an introverted/sensing (IS) preference; innovators have an introverted/intuition (IN) preference; explorers have an extroverted/intuition (EN) preference.


The coach should have an understanding of how best to transfer information to the athlete
Click To Tweet


The diagram below integrates Honey and Mumford Learning Styles and the LSI types and shows how each type has a tendency to move the learning process on to a stage that suits its own particular preferences. Learning to use each stage of the cycle in a more conscious way can make learning and training more effective.

Coaches may need a flexible style when they talk to athletes

We would not use each style or stage in equal measure, but it does suggest that there can often be a more appropriate balance that is influenced by people’s preferences and the situation. Greater awareness of your learning style preferences can also help reduce tension when you are communicating information to others. This is because people with different styles have a need to spend more time at a different part of the cycle. Coaches should be careful not to use the predominate style that suits them, but flex how they communicate to suit that of the athletes.


Coaches may need a flexible style when they talk to athletes
Click To Tweet


Activators learn by involvement, practical activity and simply “getting on with it”: Activators are keen to move into this stage. They will prefer training sessions described in the diagram above so it will be fast-paced, interactive, have tangible outcomes and be practical to suit their needs.

Reflectors need a period of contemplation where there is an opportunity to review, understand and personalise the experience. Clarifiers are keen to move into this stage. They will prefer sessions where they are prepared in advance, know exactly what they will be doing and why it is designed for them.

Dan Pfaff UKA

Theorists need a period where the implications can be explored and new ideas or theories can be created. Innovators are keen to move into this stage. They will prefer sessions in which they understand why it will help them achieve their future goals, understand the theory as to why they are doing it and how it fits their needs.

Pragmatists require a period where those new ideas are explored more actively, perhaps with some trial and error. It is the stage where plans or schemes emerge. Explorers are keen to move into this stage. They will prefer sessions where there is a lot of variety and they can be involved in their design.

The cycle is recursive, each stage is part of the cycle and the preference is just the starting point at which the cycle is entered. So maximum learning takes place when all stages are completed — that is, when the theory is understood, how it is then practically applied, how we then do it and when it is followed by time to reflect on the action.

Copyright © 2015 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: Find SpeedEndurance.com on Facebook

Here are my recommendations for products & services I’ve reviewed & used personally that can improve your results. This is a short list since it only includes my top picks.

  • Freelap – Accurately time yourself to 100th of a second (i.e. 9.53)
  • SpeedCoach EMS – the only EMS for training, recovery and rehab
  • GymBoss – Run 400m? The best $19 timer for Circuit Training
  • Complete Speed Training – Complete 12 DVD set for training speed

Author information

Barry Cook

Barry Cook

Barry Cook is a qualified endurance event group coach, British Athletics coach educator and an accredited practitioner in TDI and FIRO. In March 2014 Barry has been working with the elite coaches of the England Squash and Racketball Association developing their coaching skills.

Credibility Lost [SHIN SPLINTS 2015]

$
0
0
http://speedendurance.com/wp-content/uploads/2015/02/NBC-News.jpg

By Doug Logan

There are few more powerful jobs in America than that of television network news anchor. They appear before us every night of the week to tell us what is happening and “how it is”. There is a long chain of trustworthy bearers of this mantle: Edward R. Murrow, Walter Cronkite, David Brinkley, Harry Smith, Chet Huntley, Barbara Walters, Douglas Edwards, Tom Brokaw, Katie Couric and others. At their best, they represent the most trusted journalists of our times.

NBC News

Abraham Lincoln once said, “Nearly all men can stand adversity, but if you want to test a man’s character give him power.” One powerful man, Brian Williams, the anchor of NBC’s “Nightly News”, has just flunked that test. He has acknowledged misleading the public with his account of a downed helicopter in Iraq in 2003. He admitted on his newscast that he had inaccurately claimed that he was in the craft that was forced down after being hit by enemy fire. His admission only came after those present at the scene that day disputed his self-aggrandizing depiction of the scenario. They included the two pilots of Williams’ helicopter, Christopher Simeone and Allan Kelly, who said they were 30 minutes away from the downed chopper. Joe Summerlin, an airman on the helicopter that was shot down, also disputed Williams’ story.


Nearly all men can stand adversity, but if you want to test a man’s character give him power
Click To Tweet


Williams has told this fable more than once. He doubled-down on his original fib in an appearance on the David Letterman show in 2013. After telling Letterman that he was on the helicopter that was “hit by an R.P.G.[rocket-propelled grenade], Williams said “…we landed very hard. We were stuck, four birds in the desert and we were north out ahead of other Americans.” And, on “Nightly News” last week, he again described “…a terrible moment a dozen years back during the invasion of Iraq when the helicopter we were travelling in was forced down after being hit.”

Mr. Williams has not only sullied the trust the public vests in its journalists, particularly war correspondents, but has also denigrated the code of honor that American fighting men and women carry into battle.

If he is lying to us about his own actions, what else is he misrepresenting to us? We count on these men and women to bear honest witness to dangerous events that take place far from home. And, there are some that give us just that. Christiane Amanpour of CNN and Richard Engel of NBC are two respected and courageous journalists who daily risk their lives to bring us an un-biased factual account of skirmishes from the world’s hot-spots. But, there are also “wannabes” like Williams, with their celebrity good looks and safari jackets purchased at Orvis, who would have us believe they are as courageous as the fighters they cover. And, if they can’t fabricate a visual that gives that impression, they just make one up.

The “warrior code” specifies that you only take credit for what you do and you give acknowledgement to the achievement of others. It demands rigid transparency. This concept is rooted in the ideal of Honor. An honorable man would never attempt to be lauded for the actions or the circumstances of another person. Williams’ actions over the past twelve years have made a mockery of Honor and I despise his conduct.

I was involved in a small-weapons action in Vietnam during my tour in 1966-67. During the fracas I took a tumble and wound up slashing the top of my right wrist on a piece of metal. After the hostilities ceased, I was having the cut cleaned and bandaged by a medic when a big-shot officer approached. He told me he was going to recommend I be awarded the Purple Heart for my wound. I laughed at him and told him I had been cut because of my clumsiness. He then told me that technically, if I bled from a wound that originated while under enemy fire, I was eligible for the medal. I then got angry and told him if he was going to do that I would throw the medal in his face; that too many of my friends had true wounds from bullets or shrapnel for me to accept it; that this medal, that dated back to the Revolutionary War, had honored too many true heroes for it to be given under the circumstances. He never put me in for it.

Honor.


Brian Williams will be fine. If he can survive being hit with an RPG, he can survive this
Click To Tweet


Williams should be fired. His boss, Deborah Turness, should kick his ass out of the newsroom. She should terminate his newly signed, five year, $10M a year contract and get somebody in there that the 9 million nightly viewers of his show can trust.
But, she probably won’t. They will probably give him some time off to enjoy all the money they are paying him. There is probably a re-hab clinic somewhere in California that treats dis-honorable lying. Andy Levy, a Fox News commentator, tongue-in-cheek, recently tweeted, “Brian Williams will be fine. If he can survive being hit with an R.P.G., he can survive this”.

Copyright © 2015 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: Find SpeedEndurance.com on Facebook

Here are my recommendations for products & services I’ve reviewed & used personally that can improve your results. This is a short list since it only includes my top picks.

  • Freelap – Accurately time yourself to 100th of a second (i.e. 9.53)
  • SpeedCoach EMS – the only EMS for training, recovery and rehab
  • GymBoss – Run 400m? The best $19 timer for Circuit Training
  • Complete Speed Training – Complete 12 DVD set for training speed

Author information

Doug Logan

Doug Logan

Adjunct Professor of Sports Management at New York University

Doug Logan is an Adjunct Professor of Sports Management, at New York University. He was the CEO for USATF from 2008 until September 2010 and the CEO, President and Commissioner for Major League Soccer from 1995 to 1999.


Interview with Ron Davis, former Speed City Spartan

$
0
0
http://speedendurance.com/wp-content/uploads/2015/02/Ron-Davis.jpg

Once a Spartan, always a Spartan.

Ron Davis was a member of two outstanding Spartan cross country teams – the 1962 squad that won the NCAA Championship and the 1961 team that finished second.  In track and field, he specialized in the 3,000-meter steeplechase.

His breadth of coaching men and women in track and cross country covers Olympic Games medalists and NCAA and conference champions. He trained 1980 Olympic Games 3000-meter steeplechase runner Filbert Bayi of Tanzania to a silver medal. 8 years ago, Vincent Rono of Kenya was the NCAA outdoor 1,500-meter champion running for the University of South Alabama.

Ron Davis

Well-connected worldwide, he has coached and trained distance runners in Canada, Ireland, Mauritius, Mozambique, Tanzania, Sudan, Somalia, Djibouti and Nigeria.  This interview focuses on during and after his time in Mauritius.

Ron Davis is a member of the San Jose State University Sports Hall of Fame, and in 2012, he was back at SJS as the Head Track and Field Coach.  Talk about full circle… or oval in this case.

Here is an inspiring article from the May 26, 2011 edition of L’Express, Mauritius’s National Newspaper.  The original article was in French, and this is the English translation.

Interview with Ron Davis [2011]

Question 1: What have you been doing since you left Mauritius in the early 90’s?

Please view attached Resume.

Question 2: What experiences and souvenirs do you have from your few years at the head of athletics in Mauritius?

I have many warm, rich memories of Mauritius where I have some of the most rewarding memories center on my work in athletics, and the achievements of athletes. A few examples will demonstrate why I cherish those years in Mauritius.

Let’s remember Josiane Boulle, who won the Silver Medal, 3000 meters, in the 1988 Africa Track and Field Championship. That was a great win for the nation and Josianne because she achieved what she never thought possible. When I first requested Josiane to run the 3000 meter, she resisted. I will never forget how she ran every lap- passing me; she made sure that I heard her cursing nicely in Creole or French or saying funny kind of things about me. Man, she was mad at me! But, the important thing in all of this is that she never gave up. She demonstrated trust in her coach and such determination. I admired her for both because the effort was not easy. And, her family was so very proud of her accomplishment. Her excitement and the excitement of her husband were wonderful to see when we all knew she won the Silver Medal in the 3000 meter event. Of course, it was a great moment in the history of track and field for female athletes in Mauritius.

Then, there is Marie Lourdes Allysamba-Appadoo. When Marie Lourdes won the Silver in the Multi-Events, she became the second woman in Mauritius track and field history to win a medal in the 1988 Africa Track and Field Championships. Again, family and national responses were so very positive – full of celebration and excitement. We can never forget that Marie Lourdes Allysamba-Appadoo and Josiane worked so very hard for their success. I am certain that they can write a book about the hill training and difficult workouts they had to endure leading up to the 1988 Africa Track and Field Championships.

I want to acknowledge Mr. Robert Decotter and to thank him for the many times he was there to support me and encouraged the athletes. Robert’s thoughtfulness and support were greatly appreciated by me. He was faithfully there every Saturday morning when we had the long runs for an hour or more on a hilly road. He was often at our practice session to assist or encourage the athletes including his daughter Isabelle Decotter. He took many photos of the athletes in competition that are also appreciated today by the athletes and me. He had a celebration with food and cake at his house when Josiane and Marie Lourdes won the Silver Medals. Robert Decotter was the cornerstone of my success in Mauritius. When the athletes had a top notch performance like Judex Lefou, Christian Boda, Marie Lourdes Allysamba, and Josiane Boulle, his favorite comment to me was “It’s a great time to be a Mauritian.” I would have liked to have seen Robert face when Milazar and Buckland had the success at the IAAF World Championships as I am sure he was very proud of them.

At the 1988 Africa Track and Field Championship, I met Sam Matete for the first time. I assisted him to obtain a full scholarship to attend Blinn Community College. This College is the same institution that Judex Lefou, Desiere Pierre Louis, and Gilbert Ha Shan attended before they all went to university. Stephon Driver also attended Blinn Community College for one year. Sam Matete was also my assistant track coach when I was the Head Track Coach at the University of New Orleans. Sam is now coaching in Mauritius under the IAAF Coaching Development Program and sharing his knowledge and experienced coaching the youth. We have remained friends since meeting in Algeria in 1988.

Of course, there were many other achievements on and off the field. Prior to the success of Josiane and Marie Loudes, I was happy to be present for Judex Lefou success at the 1987 All Africa Games in Kenya where he won the first Gold medal for Mauritius. It was such a memorable event, and it got the attention of Africa. The victory proclaimed Mauritius had finally arrived on the scene among the other countries in Africa.

Coaching Francois Christian Boda to break the National Record in the 400 meters is another wonderful memory. I cannot forget my first year coaching in Mauritius. That was the year when Christian forecasted he was going to break the national record in the media, and be the first Mauritian to run the 400 meters under 50 seconds. Many people including the Honorable Minister of Sports, Mr. Michael Glover fill the National Stadium in February to boost him to his goal! The energy was high and, guess what? He won – he won in not 50 seconds but in 48 seconds. The folks in the stands went wild with joy!

In 1988, Christian Boda beat the top 400 meter runner from Madagascar. At the 1985 Indian Ocean Games, this same runner from Madagascar embarrassed the Mauritian 400 meter runners by waving to the crowd with 200 meters to go – in the event that he would win the event – Christian’s victory is even sweeter. Now, moving on, in 1990, Christian was the first Mauritian to win the 100 meters in the Indian Ocean Games. He also won other races – the 200m and, I think, the 400m. You can correct me on the 400m. He also ran on the 4 x 100m relay and 4 x 400m relay and ended up winning five medals. I think this is a record accomplishment for a participant in the Indian Ocean Games but maybe Buckland or Milazar have been able to win as many medals in the Indian Ocean Games afterward. Regardless, the results were outstanding.

Christian also had a gutty performance in the next Indian Ocean Games, anchoring the 4 x 400m Relay team to victory in one of the most exciting race of the games history and winning at the finish line – beating the Madagascar team in the Seychelles.

Although there are many more, I could mention, I will stop with Jane Thondejee, now Jane Jackson. I invited Jane to train with me after watching her perform in the National School Championship (intercollege). She won the 100 meters running barefoot. Jane ended up making the national team. I was able to get her a track scholarship to St. Augustine College in America, where she set the National Record in the 100 meters and 200 meter. The records still stand today. And when she was attending St. Augustine College in America she beat Marion Jones in a 200 meter race where she set the Mauritius National Record that exist until now.

Question 3: How would you qualify your experience in Mauritius?

Mauritius was exceedingly rewarding for me. I have already mentioned a few of the athletes that easily come to mind. Their increased mobility – to learn the importance of vision and discipline and maturity on the field, to obtain an education, to earn a livelihood for themselves and their families, and to contribute to humankind – made working in Mauritius very meaningful.

No coach can ever claim all the glory that athletes and those who love sports achieve. You have to appreciate the context that supports their success and development. First, you have the athletes’ foundation – their communities, families and friends. Community structures will care for them when they win and when they do not. Families and friends will boost them on to train another day. They will stand up for them during the good and bad times. If I could add one more activity to what we did in Mauritius, it would be to have Athletes’ Give-Back Days to community, family, and friends.

Beyond community, family, and friends providing the foundation for athletic success, you had the superstructure in Mauritius that contributed to that same success. In my 19 years of coaching in Africa, I came to know and appreciate the importance of the superstructure- the local and national governmental groups – particularly the Ministry of Sports- that influence coach selection, the quality of practice fields and available equipment and uniforms, and sometimes even athletes’ access to nutritious food. I recall Mr. Akioke, the National Director of Sports in Nigeria. He not only gave Lee Evans and me the opportunity to coach but also provided unlimited support to develop a top-quality track and field team for Nigeria – the first to beat Kenya (68 to 63) in the 1978 All Africa Games in Algeria, where we accumulated the most medals and points scored.

Such experiences afforded me the insight to appreciate the work of leaders in Mauritius – leaders such as the Honorable Michael Glover, former Minister of Sports in Mauritius. When I arrived in Mauritius in 1986 on a Sports America Goodwill Program, it was to assist with the preparations for the Mauritius National Team for the 1986 Commonwealth Games. I was very impressed with the vision of Mr. Glover and the outstanding work the Mauritius Amateur Athletic Federation was doing at that time. Mr. Glover offered a contract for me to return as the National Coach. I did not hesitate to accept the contract because, in meetings with Mr. Glover, I could tell this person wanted to see Mauritians successful on the international scene. And he believed it could happen. He made an impact in sports going to a higher level. Man, he turned it around! One of the most important highlights of his administration – and there were many, was to tie athletes to educational access. Athletes could obtain a university education. While they trained to win competitions, they studied to become champions for life.

Because of the importance of tying sports and education and the importance of officials who understand the role of sports in building citizenship, I want to take a few more minutes here to emphasize the impact of forward thinking by officials in sports. Before Christian Boda, came to track and field, he was a prison guard. He first trained as an athlete during the day; then he worked as a guard at night. I said to myself that this can’t continue for a national athlete who is also capable of qualifying for a university education. Honorable Glover and others felt the same way and encouraged me to identify educational openings for Christian and other athletes. This is how Christian obtained a full scholarship to attend Oklahoma Baptist University. Again, this is where Judex Lefou,, Ricky Wai Choon, and Desere Piere Louis all ended up and received their degrees. Christian, Judex, and Ricky played a major role at the school, winning its first Outdoor National Championship in Track and Field. Ricky Wai Choon made All-American Academic Honors that was also an outstanding accomplishment. The Mauritian Athletes are all in the Hall of Fame at Oklahoma Baptist University and will be remembered for a very long time for the impact they made at that school -bringing a National Championship, setting many school records, and graduating with academic success.

Question #3B: I see and hear that you are passionate about the role of sports in building citizenship and providing citizens with the skills to develop highly, rewarding productive lives.

Absolutely! You got that right! I can talk for days about sports, upward mobility, and leadership.

The first Mauritian athlete to attend a university in America was Sandra Groviden. We were able to arrange for a full scholarship for her at Iowa State University. She also was successful there academically not only improving her performance but contributing to the school’s success at the conference championships. She also graduated in 4 years – the first Mauritian to get a university degree from the Sports and Study Program developed by Honorable Mr. Glover and me.

Other athletes received scholarships from U.S. colleges and universities – Pascal Face, Christophe Cure, Barnabe Jolicoeur, Jane Thondjee now Jane Jackson, Christine Durverge, Gibert Ha Shan, Gilliane Quirin and Gilliane Edwards. Edwards transferred from LaGrange College to Oklahoma Baptist University, along with Desiere Pierre Louis, Lisebeth Curpanen and Stephon Driver.

Christophe DuMee is the most recent student-athlete from Mauritius to attend the University of South Alabama in Mobile, Alabama. Christophe graduated with academic honors and is now married to Jessica Miller DuMee. How did this happen? Again, Honorable Glover’s hands are positively in the mix! He contacted me when I was coaching at the University of South Alabama, and that was all I needed to jump at the opportunity to recruit Christophe. Ironically, when Honorable Glover contacted me, I was heavily recruiting Jessica, Jessica Miller at that time, from Uruguay. There were so many schools in America trying to recruit Jessica, but she finally decided to come to the University of South Alabama. Christophe and Jessica successfully graduated with academic honors and are now married. They are now living in Mauritius. Guess you might say that I am a good coach and marriage arranger! Just kidding, but I do remember both of them so very fondly.

All the Mauritian athletes were successful in getting their degrees but were also good ambassadors for Mauritius at their respective schools. They had positive visibility because they were model citizens of the world. Not too many people in America knew about Mauritius. However, because of these athletes’ leadership and their success in the classroom and on the track, many more folks in the USA came to know about Mauritius. They brought a lot of positive attention to themselves and Mauritius

Christine Duverge is now Dr. Christine Duverge, a Professor teaching French at one of the top universities in the state of California. I recently heard from her and was quite happy learn that she is about to have her first book published.

I also keep in touch with Ricky Wai Choon. We have met a number of times in California and once in Georgia. I have met his wife and children. They are wonderful and quite engaging. Ricky is always taking me to lunch at the best Thai restaurants. He travels all over the world using his knowledge from his university degree at the highest academic level. Did I add that Rickey received ALL American Academic Honors that is given to student – athletes in America universities for having a Grade Point of almost All A’s in all their subjects?

Now, I cannot forget Jeewajee Isram, whom I assisted to attend a sports administration course in Malawi. Jeewajee made such an impact on the course. He impressed officials, making it possible for us to arrange for him to attend a university in Ohio, where he earned a Masters Degree in Sports Administration/Management. The degree was a stepping stone to enable him to eventually get the position as a personal assistant to the President of IAAF.

Now, I have mentioned the role of community, family, friends, and government in the success of athletes and athletic coaching. Well, the international community is also important. The Sports and Studies Program, Honorable Glover of the Ministry of Sports, and I were able to assist athletes for many reasons. Some of the reasons touched on the work of U.S. Ambassador Ronald Palmer when he was the Ambassador in Mauritius. Ambassador Palmer wanted to make a difference, and he did.

All of us wanted to give Mauritian athletes the opportunity to have a higher quality of life once their careers in track and field ended. I have mentioned only a few examples to demonstrate the remarkable vision that we had and the courage of the athletes of trust us and themselves. The Mauritian athletes mentioned and other athletes as well attest to the fact that they are far better off now with a university degree. Athletics, in this case, track & field, contributed to their professional lives.

Lest you think that some of the athletes are too old to compete or are no longer competing, let me quickly mention that Christian Boda is still performing with success at the Masters Level.  [Jimson’s Note: Born in 1964, his PRs for the 100m and 200m are 10.64 & 21.24]  He plans to run in the World Championship in a few months. Oh yes, some of the athletes challenge me to race from time to time on the Internet. Now, that would be interesting!

Christian Boda

Question 4: What do you think was the status of Mauritian athletics at the time you took over, and you left?

Mauritian athletics was well on its way, when I arrived. There many signs of progressive thinking and leadership in and around the Mauritius Amateur Athletic Federation. And the Mauritian athletes were ready. There were the “Golden Girls” – Sandra Groviden, Christine Duverge, Patrica Serret, Shelia Vapoury, Sheila Seebaluck, Christine Bechard – ruling the headlines. Along with them, there were Marie Lourdes Allysamba and Maryse. Judex Lefou, Karl Paul, Daniel Andre, Christian Boda, Dennis Kisnorbo, Bruno Potanan were making a name for track and field at the same time.

I was fortunate also to start coaching the youth – Kathy Louis, Daniel Lavigilliante, Lisebeth Curpanen, Jane Thondjee, Dario Lascie, Bruno Mikale, and Desiere Pierre Louis. I can also mention and many other athletes, including Marie Helene Rumjam, Eric Cando, George Batour, Glles Brelu-Brelu, Berand Aguste, Norbert Barbe, Dominic Myeyepa, J C Pirogue. Daniel and Yvan Flor to name a few.

Of course, there was also Josiane Boule. When I invited Josiane Boule to join me, I remember a comment in one of the newspapers questioning the invitation. Supposedly, she was too old to become a stellar athlete at the national level. Well, history confirms the correctness of that invitation and challenges our concept of age. Josiane’s outstanding national records still exists in the record books as well as being the first female track and field athlete to win a medal at the African Championships.

In a nutshell, when I arrived, sports in Mauritius was moving forward in a positive way and, I’d like to think, that I and so many others made a contribution to its future success.

Question 5: Do you believe that athletics had developed like it should have been since when you left?

The Mauritius Athletic Association has done an excellent job in a number of areas. Athletes have been coached well, performed well, and gained the necessary skills for life after those competitive years in sports. Some athletes have even entered the world of coaching – taking the theories and practices of what they have learned to a higher level and contributing to the next generation of athletes in the country. There are no doubt the results of Buckland and Milazar have taken athletics in Mauritius to a higher level internationally with their outstanding performances. Buckland and Milazar results have shown that Mauritian athletes can still compete at the level to win international championships and Olympic medals.

So, of course, the results are clear – significant improvements in athletics have continued since my departure. And, here I do mean that athletics did not stop moving forward when I departed. That is a crystal clear fact. However, we cannot become complacent with success. With the support of communities, families, friends, and ministry, I’d like to see even more athletes training hard to qualify for scholarships and taking advantage of educational opportunities in Mauritius, the USA, and elsewhere.

Hopefully, we will see more former athletes giving back to their communities and the nation by becoming involved in the Mauritius Athletic Association. By giving back for gigantic leaps forward, I mean that, with their university education and knowledge gained when they competed, they move sports, citizenship, and leadership forward.

Question 6: Did you expect that athletes like Buckland and Milazar would have emerged from such a program?

Yes, of course! The examples are there with Bruno Mikale, who was the first Mauritius Athlete to advance to the IAAF World Junior Championship Semi Finals running 800 meters. He still holds the National Junior Record for the event. Do not forget Desiere Pierre Louis, who recorded 1:48.22 the first time he ran the event in 1994. He liked the 400 meter and placed 3 rd in the Francophone Games that year. I could not convince him the 800 meters was his event. When he ran the 1:48.22, he beat a few of the top 800 meters runners in America in a meet in Florida. Do not forget the young lady that finished 3 rd behind Josiane Boulle when she won the silver medal in the 1998 African Championships eventually won a gold medal at the 1992 Olympic Games.

The above comments are not to take away from the outstanding success of Buckland and Milazar. There is no doubt that they had a natural talent. And, more to the point, they were not afraid to work hard and maintain their discipline to make them exceedingly successful. Their success surely brought international attention and the highest respect to Mauritius. Their successes and glories demonstrated that there were and are potential world champions and Olympic Medalist in the country. These two successful athletes were excellent ambassadors for Mauritius. They carried themselves with respect and the highest discipline when competing and meeting people from around the world.

Question 7: Have you followed closely, even in being far away from Mauritius, the impressive progress of these two athletes?

I did follow the progress of Buckland and Milazar throughout their careers, hoping they could win a medal at the Olympic Games or the World Championship. This would have been a great story internationally and putting Mauritius on the world map. In looking back, I wish Milazar would have had the opportunity to get coaching, at one time or another, from the great Lee Evans. Lee is so very knowledgeable about the event. I say this because of the system we had at San Jose State University when the athletes had 13 World Records – Tommie Smith had 11 of them. The system is now being implemented in Jamaica by former athletes who were our team members.

For more information on Lee Evan’s training, read Bud Winter Endurance Sprint Program for Lee Evans

Glen Mills, the coach of Usain Bolt, has said Bud Winters inspired his coaching career and contributed to his approach to coaching Bolt. Now, these are big words because Bud Winters was our great coach at San Jose State University, and Bolt became the fastest man on the planet and world record holder. Do you see the connection between the coaching techniques and styles that we learned at San Jose State University and contributions of what we learned to advance future track and field? Many articles contain descriptions of how San Jose State University’s former athletes have played a major role in producing Olympic Champions and world record holders in Jamaica. Bud Winters our coach gave us this knowledge. Many coaches’ successes in the sprints, today has come from the knowledge of our great Coach Bud Winters. For example, Lee Evans is a scientist when it comes to knowledge in the 400 meter event.

As I previously mentioned about Christian Boda’s beating the runner from Madagascar in the 400 meters in the race in Mauritius in 1988, the success of Christian was his willing to work hard. He had the will to win. Equally as important, when he came off the curve the last 100 meters in that race, it was the San Jose Sprint Form and Arm Action that helped him to win.

Lee Evans and I watched Usain Bolt perform in the 2009 IAAF World Championships. We understood everything Bolt was doing in his race. Lee Evans made a comment at that time how it would have been interesting to see what a race it could have been between Tommie Smith and Usain Bolt because of the same type of training and Sprint Form Technique from San Jose State’s Bud Winters.

Question 8: We have now undoubtedly reached the end of a cycle with these two athletes’ success. What do you think should now be done to start a new cycle on the right track?

The planning and organization of the Mauritius Athletic Association are in place. The Mauritius Athletic Associate is well ahead of many countries with their outstanding program for the young people with different age groups. I will say when I was in Maurice, I was highly impressed with Mr. Gabreal Jules and the outstanding work he did with young people. He made a major contribution to developing a foundation for many youths that led to their success.

Sooner or later another Buckland or Milazar will rise from the program. Many countries around the world continue to send their promising athletes to American universities. Jamaica sends many to not only get an education but also to improve with training and competitions the system offers. I recruited a young lady from Nigeria to attend the University of South Alabama. She arrived when she was 17 years old and graduated. She also won the Gold Medal in the 400 meter hurdle event at the 2010 Commonwealth Games. This is an example of the type of planning that needs strong consideration.

I feel Jamaica has the model – how a country can work with a system similar to what Mauritius has developed for young people. The difference is Jamaica has taken advantage of the America University system to fit it into the local system for development. On this point, I return to Bud Winters, and the importance of taking advantage of learned lessons and best practices sustain athletic success.

For more information, check out Bud Winter’s re-released books.

As Frank Dick, former Director of Coaching for the UK Athletics mentioned about our former University coach Mr. Bud Winters: “For Bud, there is no hiding behind science. Instead, there is a real understanding of people and science’s relevance to the athlete development process. Every coaching decision is filtered through a unique expertise and that tough educator we call experience.” Coach Winters’ student-athletics learned from him and took that knowledge and their experiences on the field to train and teach the next generation of other athletes. That knowledge and teaching are as relevant yesterday, and they are relevant today. There is something to be gained from understanding the significance of those lessons learned and best practices when training today’s athletes and preparing for those of the future. There is not only something to gain from this message, but something to be considered as well.

Question 9: What could you bring to Mauritius in this respect?

There are many potential young athletes and Olympians in Africa looking for the opportunity to attend a university in America to train, compete, and prepare for an upwardly mobile life. No doubt about it – getting an education while competing and training for track and field are life-altering experiences. Dr. Edwin Moses of the USA and Dr. Mike Boit of Kenya have developed this point on many occasions. They emphasize the importance of providing athletes – those who go on to win medals at the Olympics Games and world championships and those who simply love sports- with the life and professional skills necessary to maintain upwardly mobile lives. Higher education provides such skills.

With the assistance of Dr. Edwin Moses, Dr. Mike Boit, and others, I am working on the Atlanta Plan, a project designed to offer athletes the opportunity to obtain higher education degrees. The project is based at Clark Atlanta University, a university in Atlanta, Georgia that is led by President Carlton Brown. We already have African students enrolled in Clark Atlanta University’s graduate school programs. I would love to work with the Mauritius Ministry of Sports or Mauritius Athletic Association to include former athletes or potential student-athletes in this endeavor. Similarly, I am interested in assisting athletes to receive sports and studies scholarship to other American colleges and universities.

Question 10: Do you believe the Atlanta Plan has a role to play in the development of today’s Mauritian athletes and that the Atlanta Plan could support future growth and development in Mauritius?

Absolutely!! I remain in contact with the vast majority of athletes that I trained – those that gained higher education degrees in Mauritius and those that did the same in the USA. The point is that higher education strengthened their life’s chances. They all remain loyal to Mauritius, committed to its transformation, and determined to assume their roles in the development. They are productive citizens, symbolize the discipline and determination of youth, and have become mature, highly respected citizens of the nation and world

I stress higher education in the USA because I currently live there and because my mind is always searching to identify ways that I might give back to Mauritius. When the Atlanta Plan was developed, I immediately thought of Mauritius, its athletes preparing for international competitions, and their productive lives after the long years of competition. I, as well as others, want to make a difference, and the Atlanta Plan can be a way to make it happen.

Copyright © 2015 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: Find SpeedEndurance.com on Facebook

Here are my recommendations for products & services I’ve reviewed & used personally that can improve your results. This is a short list since it only includes my top picks.

  • Freelap – Accurately time yourself to 100th of a second (i.e. 9.53)
  • SpeedCoach EMS – the only EMS for training, recovery and rehab
  • GymBoss – Run 400m? The best $19 timer for Circuit Training
  • Complete Speed Training – Complete 12 DVD set for training speed

Author information

Jimson Lee

Jimson Lee

Coach & Founder at SpeedEndurance.com

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Evaluating New Athletes into your Sprint Program

$
0
0
http://speedendurance.com/wp-content/uploads/2014/05/faces-150x150.jpg

How do you evaluate an athlete when they first enter your program?

This question is part of my new book coming out titled, Sprinter’s Compendium: a “one stop shop” for theory and practical information for any coach looking for real world strategies to improve sprint training for any type of athlete. Look for it soon!

facesThis question is answered by 14 people… 13 coaches and 1 athlete to be exact.  The responses from real coaches, real experience will become apparent.

In no particular order… Enjoy!

 


Mike CunninghamAfter an initial conditioning period, I would do a standard testing protocol for all athletes in my group. Normally my group would consist of sprints / hurdlers / jumpers. Everyone would do the same test even if it doesn’t specifically relate to their known event. The testing is done for two reasons:

  1. The potential to discover other related talents are available. A sprinter who never long jumped or long jumped poorly, in high school may have natural abilities to jump that shows up in testing and can be awakened with proper coaching
  2. The potential to discover combined event athletes comes from seeing “what else they can do” besides their known abilities.

- Mike Cunningham, USATF instructor and DI coach


Seth BoomsmaThe first thing must be on what direction we can take the athlete to maximize his full potential in an event. We then evaluate what his strengths and weaknesses are and distribute them in order to not put too much emphasis on one thing. We will also spend time looking at recovery aspects like nutrition, sleep and lifestyle aspects that can determine one’s progress.

To evaluate during long prep cycles we will use video feedback in order to progress technique throughout the session, a lot of times athletes just see video after a workout and almost seem to forget it come the next session, so the key will be to get the athlete to actually see the thing they need to improve and actively do it within the session. Another key evaluator is how the athlete is responding to the training stimulus put in place; some athletes may only be able to perform 2 sprint sessions a week, when others might be able to perform 3 sprint sessions a week. Every athlete varies so we must assess properly and make sure the athlete is progressing throughout the training cycle.

Testing for a 100m sprinter during the preseason would be some more general stuff, a parallel squat, bench press, standing broad jump, 30m start. Things like that as with a short to long program would contain. Testing is rarely done as the workouts are your tests in the fact that we can get sprint times in the workout, measure a standing broad jump or see what our five rep max is on squat. Midseason and Championship phase, the meets become our tests. Again along the way we might have a five bound that is measured throughout the workout and a PR in that five bound could be a good indicator of a good upcoming performance.

-Seth Boomsma, NAIA All-American Sprinter


Kebba TolbertWe usually will watch practice and make evaluations in the initial stages of training. We also will do extensive testing during the general prep and specific prep to get ideas of their strengths and weakness.

Also, It’s probably important to state that the majority of our evaluation in normal training sessions. During these times, we can see the day to day differences and get a sense of how things are going.

We do a series of formal tests throughout our initial training cycles — once competition begins formal testing is gradually phased out. During the competition, we are doing posturally and gait evaluations throughout all of training to make sure the athlete can perform and making appropriate interventions.

So in these cases we really evaluate the warm-up and make sure the athletes is in a state to perform. In terms of formal testing we do several traditional test like jump tests (SLJ, STJ, 5 Bound, 10 Bound); speed tests (30m, 10m fly, 30m fly); Specific Work Capacity (120m, 150m, 250m, 300m, 450m, 500m, 600m); Weight Room (Clean, Snatch, Squat, Bench).

-Kebba Tolbert, Harvard Track Coach

NOTE: Read his Friday Five Interview with Kebba Tolbert for more insight.


Sean BurrisI evaluate each athlete after 2-3 weeks of very general preparation and teaching of some basic skill sets. In considering workload and training groups, I consider the athletes chronological age, training age, body type, past injuries, and the desires of the individual athlete.

When a new athlete enters my program I try to get some as much background on them as possible; I.E., age, how long they have been involved in sports, past injuries or current health issues.

With athletes that I have a chance to have a longer prep phase with I base volume, density and intensity on an individual basis more so than in the pre-competitive and comp phases. I typically will have a target in mind but will make constant changes during each cycle and often during the actual training sessions based on the adaptation. In the pre-season I test new athletes to see what events best suit them while also taking into consideration what events they want to do with returning athletes I do some testing to evaluate fitness and to gain training reference point. In order to get more meaningful results from the testing, I have found it best to refrain from testing until each athlete as completed at least 20-30 training sessions at that point I will test athletes for events ranging from a flying 30m all the way to a 12 minute run. I also like to test all athletes in multi-throws and to standing vertical and horizontal jumps/ response.

-Sean Burris, Record Breaking AAU, USATF Coach, and my mentor


Vince BinghamMy situation is a little different being a collegiate coach. I get to have a lot of opportunities to see the kids in action before he or she arrives on campus. When I coached at the high school level and with younger children, I had them do seven basic drills that showed me motor learning skills. I paired them into groups by age not athletic ability.

-Vince Bingham, NAIA National Championship Coach and Recruiting Guru


Mark WardWe allow all kids to choose their event groups as they show up. If they want to try something new, we allow it but remind them that after the first week, coaches will not be going back to reteach first-week skills unless the time allows. Throughout the week, all athletes go through hurdle mobility drills and relay exchange drills. We test every athlete on the first week. Every kid does the Standing LJ, Standing 3 Hop, Overhead backward shot, Fly 30m and 300m. We video tape everyone running the fly 30 and 300m. After coaches have had a chance to look at the test results, we talk to the kids about strength and weaknesses and try to work from there.

-Mark Ward, Elite High School coach and Jack of All Trades


Cody VandermynI typically split up the kids whose first year is the current season and then everyone else. Then I split up into event groups like 100m/200m and will never run 400m, and then the 200m/400m, then the 100m/200m/400m runners. I try to have everyone run in the 400m, but some of them just aren’t cut out for it that year so they will typically only run on a B or C or D 4x400m relay team in the meets as their only 400m training. After dividing up the kids into these groups, the first half of the season is pretty much the exact same plan for everyone except for those new kids where I will mess with their rest or maybe cut a set or two off based off of feel. During the middle of the season, I start doing more race specific modeling, and the new kids typically will do less of this type of workout. The new kids will also not workout on our Saturday practices, so they get an extra day off. I have learned that with the new ones (80% of them) less is more.

We run a testing program the first week of the season where we test kids in various activities to try to determine their strengths and weaknesses. This provides some interesting data for us to evaluate, but ultimately, we leave the choice of event group to the kid. If we see a kid who wants to do something not quite having the success they want, then we use the data from the first week to guide them but it is their choice. During the first week, we run the following tests:

  1. 50m sprint test with timing gates at 20m, 40m, and 50m. This single run allows us to get their 20m acceleration time; 10m fly, 20m fly, and 30m fly in just one test run. We have found that 50m sprints can be handled by 100% of the athletes regardless of fitness level at this point in the year.
  2. Standing Long Jump,
  3. Vertical Jump,
  4. 150m sprint,
  5. 300m sprint,
  6. Overhead Back Shot throw,
  7. Between the legs forward shot throw.

We have everyone do all of these tests. Through collaboration with our distance coach, we are exploring adding a longer test this coming season and after our experience with some injuries the past couple seasons, we will probably get rid of the 150m and 300m sprint that first week and move those to our “Intrasquad” meet on the 2nd or 3rd week of the season. Personally, based on these test scores I group kids together. Typically it winds up being the first year HURDLES track athletes are together and everyone else is together.

-Cody Vandermyn, Record-Breaking High School Sprint Coach


Jim CaryI assume this is mostly aimed at high school level or younger. Determining workload for rookies in early season is pretty much a matter of talking with the athlete’s before they start to have some idea about their fitness level and then constant observation. I always try to err on the side of not quite enough rather than too much. A kid on crutches usually doesn’t score many points. This is mostly for distance kids and I’ve used a 12 min. run, Harvard step test, or some other evaluation tool to start with them. Rookies in sprints, jumps, throws, hurdles, etc. have less chance of being overloaded early due to the amount of time spent just on teaching drills and techniques in the first few weeks.

Regarding event group selection: I let the kids go where they choose early. I also do some testing sometime during the first week. Things like Standing Vertical Jump, Standing Long Jump, either Standing Triple Jump or TJ with a 3 or 4 step run up, med ball throw, possibly some flexibility evaluation and either a flying 40 or flying 50 just the check top end speed. With some testing data and having watched the athletes see how they move, how aggressive are they, etc. I may then approach them about either changing event groups or adding another event to their schedule.

-Jim Cary, Missouri High School Hall of Fame Coach, Master Motivator, and Program Builder


Jeremy FischerThe baseline assessment we use for the athletes (primarily horizontal jumpers, vertical jumpers, and multi-event athletes) at the Olympic Training Center is, first a general physical with blood work. We also go through a comprehensive Functional Movement Screening Assessment (FMS), but don’t limit it to just scores; we take leg length, measure deviations in the spinal cord curvature, muscle imbalance, general kinesthetic awareness, proprioception, as well as all the things the FMS measures. As far as functional assessment we do a max jones plus two, which includes a 30m sprint, standing long jump, three jumps, overhead shot, underhand forward shot, and flying 20m. For the flying 20m, we use the Optojump that assess stride length, frequency, ground contact times, and the resultant force. We test our athletes three times during the year, two weeks into fall training, before our winter break in December, and after our indoor season. Concurrently during the season we take saliva readings for cortisol levels to check the catabolic hormone levels of our athletes and their ability to deal with stress. We do this about monthly and before major championships. In the weight room, I have gone away from testing for maximal strength and monitor perceived output by using Tendo machines and our Kaiser machines for different times throughout the year. I also monitor daily and weekly and give an estimated level of exertion always making sure form is the key derivative.

- Jeremy Fischer, Jumps Coach Olympic Training Center Chula Vista Level 1, 2, 3 Instructor, IAAF Instructor


Mladen JovanovicWorking in team sports there is less and less time for the formal full evaluation of the athletes. Things need to be kind of integrated with the overall training and data should be collected with minimal disruption of the training process. Formal testing is slowly fading, but monitoring is in.

Sometimes formal testing batteries are scheduled at the beginning of pre-season, end of pre-season, sometimes during the in-season and just before off-season. This depends on the duration of those blocks and weather/facility/equipment.

Testing batteries usually have some form of screening and anthropometry, speed, agility, strength and endurance test.

-Mladen Jovanovic, famed sports performance coach and Blogger

NOTE: Read his Friday Five Interview with Mladen Jovanovic


Tony VeneyIf they have never run track before, I use a battery of tests that measure starting strength, acceleration, speed endurance and special endurance. The test vary in length, duration, and intensity based on what they feel they would like. At the community college level where I am currently, you get a lot of Newbies, so it’s important to set realistic standards for them.

How do you sell track and field/your program to new athletes? What role do you give your current/returning athletes in recruiting kids?

The returning athletes are always responsible for selling the sport. Working hard and having expectations have always seemed to work for me. Young people gravitate to team sports because there is a community feel to it, and track can be the same because every point counts and the least of your kids may score a meaningful point. Everyone runs and gets a chance to improve, and that attracts kids as well.

- Tony Veney, USATF Level III Sprints, Hurdles and Relay Instructor and DI Coach

NOTE: Be sure to check out Tony’s excellent videos on Complete Speed Training:


Vern GambettaStart with the training age of the athlete, the training history, and their performance history. I think you need to consider all three and not necessarily weight them equally but to look at how the three interact. It is very important to study their past training and look for trends and reasons why there were performance improvements or performance decrements. Obviously if this is an athlete that I’ve been working with continually then, this is on in some respects easier. If it is an athlete I have been coaching I will try to get somebody else to look at the training because I know that I will have a confirmation bias in that I will be looking for certain things. By having an outsider evaluate the training they may be able to see things that I don’t see. At the start training year, we will do a complete physical competency assessment in order to assess the athlete’s trainability. What areas need to be emphasizing and what can be maintained. In addition at the start of the training year and at various points throughout the year perform simple performance indicator tests that will serve as markers assess progress on the various training elements.

- Vern Gambetta, Author and Ultimate Sports Enhancement Coach


Natalia VerkhoshanskayaI evaluate the athlete, first of all, by observing his movements during the execution of specific exercises. It allows us to evaluate the level of his preparedness, his experience in the speed-strength training and the level of his “motor culture”.

I also use the jumping and running exercises as control tests, when these exercises are applied according to Intensive Method, in other words, are performed with maximal effort. For example, I control the length of triple, quintuple and decouple long jumps, the time of execution consecutive jumps over ten hurdles, the time of 10m and 30 m sprint runs.

-Natalia Verkhoshanskaya, Strength and Sports Performance Coach


Satoru TanigawaRepeated jump tests, airborne /contact time 60m sprint, and 150m sprint evaluating the speed on the curves, stride length, and frequency. 80% sprint with stride length. I also pay a lot of attention to what is the sprinter’s from at touchdown during high speed sprinting.

- Satoru Tanigawa, former Japanese National Sprint Coach and currently collaborating with Brooks Johnson

Copyright © 2015 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: Find SpeedEndurance.com on Facebook

Here are my recommendations for products & services I’ve reviewed & used personally that can improve your results. This is a short list since it only includes my top picks.

  • Freelap – Accurately time yourself to 100th of a second (i.e. 9.53)
  • SpeedCoach EMS – the only EMS for training, recovery and rehab
  • GymBoss – Run 400m? The best $19 timer for Circuit Training
  • Complete Speed Training – Complete 12 DVD set for training speed

Author information

Ryan Banta

Ryan Banta

Assistant Coach at Ladue/St. Louis Lightning Track & Feld club

Ryan Banta is an assistant coach at the Ladue/St. Louis Lightning Track & Feld club, where the club has assisted athletes in achieving 6 national titles, 31 All American performances, and 61 national qualifiers. He has earned a USATF level II certification in sprints, hurdles, relays, and endurance as well as a USTFCCCA track and field technical coaching certification.

Why Do You Hear the Gun AFTER the Sprinters Leave the Blocks?

$
0
0
http://speedendurance.com/wp-content/uploads/2015/02/Olympic-100m-Start-and-Starting-Blocks.jpg

Why do we hear the pistol after the athletes are off their blocks?

Those of you that have been lucky enough to have watched sprinting events from close up will probably have noticed the following:

If a traditional starting gun is used to start the athletes, you appear to hear the pistol shortly after they seem to leave their blocks. It appears almost as if all of the competitors are off to a false start! A similar effect of sound and contact is perceived by those watching a baseball game. The ball appears to make contact with the bat shortly before they hear this happening. What is causing this phenomenon and can we quantify it with actual numbers?

Why Do You Hear the Gun AFTER the Sprinters Leave the Blocks?

The culprit turns out to be the immense speed with which light travels. Light holds the universe record for speed, as, according to Einstein’s theory of relativity, its speed of 300,000 km/s (when travelling in a vacuum). It cannot be surpassed by anything else. Sound waves, on the other hand, may travel fast by human standards, but their speed of 340 m/s (in air) cannot compete with that of light.

Let us use this information to explain what is happening to the confused spectators. Assume that they are sitting at a distance of 100 metres from the pistol. Light travels so fast that the image of the athletes leaving their blocks reaches the spectators’ eyes almost instantly. On the other hand, as sound travels about 340 metres in one second, it will take almost a third of a second to reach the spectators’ ears. So, it is this third of a second (that would be longer for those watching from further away) that causes the confusion. It is essentially the same reason that we hear thunder after we see the lightning associated with it.

In the time it takes Usain Bolt to complete the 100m dash, light has travelled to the moon and back four times. ThisBolt’s performance may sound impressive but so are the dimensions of the universe. For a light emitted from the Pole Star, Polaris, the most famous star of them all, to reach us, it will take more than 400 years. When we gaze at the stars, we are in some sense gazing into the past. In my latest book, Every Night Astronomy: From Ancient Calendars to Harvest Moons, I look into this and other interesting facts about the night sky. If you enjoy speed then the motions of planets, stars, and light itself, are sure to impress you! What is more, 50% of my net profits will be donated to the organisation Astronomers Without Borders, that amongst other things, promotes astronomy in developing countries.

That is why when you hand time, you start the stopwatch from the smoke of the gun, and not the sound of the gun.

Copyright © 2015 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: Find SpeedEndurance.com on Facebook

Here are my recommendations for products & services I’ve reviewed & used personally that can improve your results. This is a short list since it only includes my top picks.

  • Freelap – Accurately time yourself to 100th of a second (i.e. 9.53)
  • SpeedCoach EMS – the only EMS for training, recovery and rehab
  • GymBoss – Run 400m? The best $19 timer for Circuit Training
  • Complete Speed Training – Complete 12 DVD set for training speed

Author information

Vassilios McInnes Spathopoulos

Vassilios McInnes Spathopoulos

University Lecturer at Technological Education Institute (TEI) of Central Greece

Dr. Vassilios McInnes Spathopoulos graduated from the University of Glasgow (UK), with a joint honours degree in Aerospace and Electronic Engineering, in 1995. The following year he completed a MSc course in Flight Dynamics at Cranfield University (UK). In 2001 he obtained his PhD from the University of Glasgow, conducting research on the validation of a rotorcraft mathematical model by means of flight testing a gyroplane. His research interests include the aerodynamics of sports balls and improving engineering education.

Win One for the Gipper [SHIN SPLINTS 2015]

$
0
0
http://speedendurance.com/wp-content/uploads/2015/02/Mike-Krzyzewski.jpg

Motivating human behavior is an art. How can you get someone to do what you want him/her to do? How can you extract maximum performance, sometimes in an environment of fatigue, discomfort and adversity? How can you ask others to join you in confronting fear, particularly fear of personal injury or death? How do you convince others to transport themselves from the havens of comfort, safety, anonymity and calm for the sake of accomplishing a mission, completing a task, or excelling in a competition?

Mike Krzyzewski

These questions have to be addressed on a regular basis by athletic coaches, military commanders, corporate leaders, teachers, parents, politicians and just about anyone who is put in charge developing, altering or guiding the behaviors of others.


Motivating human behavior is an art
Click To Tweet


The first element necessary to convince others to extend their talents, energies and abilities is to infuse, in them, the courage to take the necessary leap. This principle was highlighted by a recent anecdote in NCAA men’s basketball. The record setting Head Coach of the 4th ranked Duke Blue Devils, Mike Krzyzewski, was preparing his very young squad for this season. Duke starts three freshmen this year. Mickie Krzyzewski, Mike’s wife of 46 years, partner [almost an assistant coach] and advisor, was talking to Coach K about motivating his young charges.

She said to him, “Mike, you have to “encourage” them”. He answered, “I know; I give them lots of support and reinforcement on the practice court”. She went on to say that was not what she meant. She said the verb “to encourage” really means to give others the courage to take on scary propositions. A light bulb went off in his head and he modified his approach towards his rookies. I believe many of us misunderstand what it means to offer encouragement.

Text books on Leadership and Human Resource Management can provide one with many theories and concepts that ostensibly lead to effective motivation. Maslow’s pyramidal “Needs Hierarchy” depicts the five steps to “actualization”. McGregor’s Theory X and Theory Y dissect the two ways managers think of their subordinates and how they contend with them. Hertzberg has his “Motivational Hygiene” that proclaims that you have to solve the “Hygiene” of a task [working conditions, pay, job security] before you can accomplish the “Motivation” [achievement, learning, advancement].

McClelland has his “3 Needs Theory” [achievement, affiliation and power]. Vroom has his “Expectancy Theory” that encourages behavior patterns that ingrain the expectation that additional effort will lead to additional rewards. Even the guru of excellence, Jim Collins, weighs in on motivation in his 2001 opus Good to Great. He suggests that all you really have to do is hire great people. He states that they are self-motivated and don’t need external motivation.

All this theory, particularly Collins’, is largely crap. I had a wonderful English professor in High School who wrote over the top of one of my precious essays, “Pious Piffle!” And, that’s what most of these over-thought principles say to me.

You can motivate basically in only two ways; with fear or with love. And, most organized religions attempt to alter behavior and adapt conduct with equal doses of both. For me, a scriptural description of a fear inducing God that is also a beacon of love is one of the more difficult theological precepts to accept. The Islamic promise of Jannah [paradise] with 72 dark eyed houri [virgins] seems a lot more attractive than a nebulous Christian heaven.


You can motivate basically in only two ways… with fear or with love
Click To Tweet


You can motivate with fear, and it can be incredibly effective. It produces results; and stress; and resentment; and lousy morale. But it will get you higher profits, or capturing a hill, or winning a game, or setting a record, or adherence to a curfew.

You can ask most athletes who participate in team sports what drives them to high achievement and they will invariably tell you that they compete for their teammates. Not their school or their team but for the brothers or sisters they lovingly bond with. Anyone who has led troops in battle knows that patriotic motivational speeches are worthless; soldiers fight for the love of their buddies.

The prototypical coaching motivator was Knute Rockne, the football coach at Notre Dame in the early 20th Century. He is immortalized in the 1940 film, Knute Rockne, All-American. With Pat O’Brien playing the title role, and Ronald Reagan as the star Irish back, George Gipp, Rockne’s locker room speech at half-time of the 1928 Army game is a tour de force of motivational manipulation. “The Rock”, under a blanket in a wheelchair, tells the story of what George Gipp told him on his death bed. He asked Rockne that he ask his team, on a day they were downtrodden and about to lose an important game, to win one for “the Gipper”. Love for an old teammate who died prematurely. They of course charge out of the locker room and defeat the West Pointers.

Two interesting, real-life post-scripts. First, there is no evidence that George Gipp ever uttered those words. And second, Rockne was known as one of the most tyrannical athletic coaches in history. His players were terrified of him.

Author information

Doug Logan

Doug Logan

Adjunct Professor of Sports Management at New York University

Doug Logan is an Adjunct Professor of Sports Management, at New York University. He was the CEO for USATF from 2008 until September 2010 and the CEO, President and Commissioner for Major League Soccer from 1995 to 1999.

Jonas TD: Acceleration and Maximal Velocity Mechanics in Sprints and Jumps

$
0
0
http://speedendurance.com/wp-content/uploads/2015/02/Jonas-Tawiah-Dodoo.jpg

Jonas Tawiah-Dodoo was a part of the UK Athletics Apprentice Coach program in the 4 year lead up to the London 2012 Olympics, working with world renowned coaches Dan Pfaff and Stuart McMillan. His experience in sport is not limited to athletics, as he has worked with rugby for several years.

Since graduating from the Apprentice Coach program, Jonas Tawiah-Dodoo has been working closely with a number of talented young sprinters, with his most recent prodigy Chijindu Ujah (9.96 for 100m and 6.53 for 60m). Ujah, the 2013 European Junior 100m champion, is the youngest Briton to break the 10-second barrier Holy Grail.

Want more from the London 2012 Legacy?  Read the Friday Five’s:

Jonas Tawiah-Dodoo

Jonas also coaches Sean Safo-Antwi, who ran 6.59 and finished 2nd at 2015 Sainsbury’s Indoor British Championships, an automatic qualifier for the 2015 European Athletics Indoor Championships in Prague.

Since 2013, Jonas has also taken charge of the 2012 Olympic long jump champion, Greg Rutherford’s speed work.  Last year, we saw Rutherford winning both the European and Commonwealth titles, so no fluke there.

Below is a wonderful 1 hour demo on Acceleration and Maximal Velocity Mechanics in Sprints and Jumps.  It’s actually 40 minutes with 20 minutes of translation to Finnish, but it’s good to pause and think… think on how these tips can apply to YOUR training.  Don’t copy.  Listen, understand, and apply.


Jonas Tawiah-Dodoo on Acceleration and Maximal Velocity Mechanics in Sprints and Jumps
Click To Tweet


Copyright © 2015 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: Find SpeedEndurance.com on Facebook

Here are my recommendations for products & services I’ve reviewed & used personally that can improve your results. This is a short list since it only includes my top picks.

  • Freelap – Accurately time yourself to 100th of a second (i.e. 9.53)
  • SpeedCoach EMS – the only EMS for training, recovery and rehab
  • GymBoss – Run 400m? The best $19 timer for Circuit Training
  • Complete Speed Training – Complete 12 DVD set for training speed

Author information

Jimson Lee

Jimson Lee

Coach & Founder at SpeedEndurance.com

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Viewing all 282 articles
Browse latest View live


Latest Images