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World Speed Summit 2

I wonder if you can get faster?

Yes, one thing I know for sure is you are able to get faster.

For the past 16 years CharlieFrancis.com has mentored some of the most passionate people in the world regarding speed development. Several of these individuals will be sharing their stories at the World Speed Summit 2.

World Speed Summit 2 will be featuring speed experts who have been strongly influenced by Coach Charlie Francis on a personal level.

You do not have to go anywhere. You do not need to leave the comfort of your own home. This will be an exciting opportunity for each of you.

http://worldspeedsummit.com/angelacoon

At ZERO COST to you, you will learn how you can get faster, you will learn how these coaches succeeded and how they failed and how they came back to succeed and never gave up on their dreams.

Turn your passion for speed into a learning adventure with World Speed Summit 2. Unlock your personal recipe on how you can get faster in your sport of choice.

Enjoy.

Best,

Angela Coon

 

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What are the Best Hamstring Exercises for Sprinting?

The best hamstring exercises for sprinting comes from sprinting itself.   Speed drills ( or Power Speed Drills)   are also effective  hamstring exercises  for sprinters and runners.   The hamstring exercises noted  below are supplementary to your speed training. 

Outside of sprinting fast , I wanted to share some insights on Christian Thibaudeau’s T Mag article recommending his “ 7 best hamstring exercises”  and how they fit into my training experience  as a sprint hurdler. 


1.Back Extensions
One leg back extensions are a no brain – er in my opinion.  Francis  still preferred both legs. I do singles and doubles and also add in arm pulls with varied weights.  I am ultra careful   and plenty warmed up when I do single or double legs .  I find teaching  the  caution aspect of training  difficult. Don’t confuse caution with less effective. I rarely missed a full training day ever.   Elite athletes tend to understand caution better than Less experienced athletes .  Single leg stuff is higher risk for cramping. I guess cramping does not matter so much if you don't mind missing training. I was taught to  " Live to fight another day" and if you don't have to do something with risk don't. Find an alternative exercise or skip the exercise entirely.  I have a back extension machine and use it constantly. I would not live without it.

2. Natural Glute hamstring raise
I know I already made the point of ultra careful but if you are trying new hamstring exercises be fully warmed up and progress slowly.   The disconnect in literature regarding training IMO can be not knowing the common training mistakes and what the exercise looks like within a performance program vs a fitness program.  Keep the  emphasis on slow with this exercise as CT points out . I don’t ever remember going all  the way down to the ground.  Start with a repeatable angle  and work towards going lower over time. You can get plenty done without going to the floor.

3. We called this exercise Hamstring Ups
( CT calls this Scissor hip Extension)  We did this exercise first with double legs and then progressed to single legs.  I would not start doing this exercise with speed. Make sure you can successfully do this exercise for 3 sets of 15 over a few to several week period , feel great at doing it and then add the variable of speed.  As a trainer or coach make sure your athlete or client is fully warm. Cramping is very common with this single version. 

4. Leg curl
We did a lot of leg curls or hamstring curls as we called it. My first weight lifting had leg curls in each 6 week block of 1. Anatomical Adaptation Phase, 2. Max Strength Phase One, 3. Max Strength  Phase Two.  After this background we did a lot of supplementary leg curls depending on need and time of year. 

5. I am not familiar with this exercise
but it sounds interesting and I love how easy that would be do replicate anywhere.

6. Band Stomping
We did several versions of band resistance exercises but not like this. This exercise looks like the leg swings we did ( daily)  only with  added resistance. It looks like a great exercise. 

7. Stiff Leg Good Morning
I never did much of this exercise but I know CF liked it. I was much better at  squats, cleans and RDL in that order so consequently I spent more time performing these lifts. You need to choose exercises where you get the biggest bang for your buck in your training. 
My first organized weight lifting was 6 weeks beginning in August and ending in late September. This training coincided with the end of my competitive  season and the very beginning of my fall training in Canada. 

  1. Half Squats were the first exercise
  2. Vertical / Upright Row 
  3. Leg Curls
  4. Incline Bench
  5. Reverse Leg Press
  6. 6. Dead Lifts.

( These lifts were ordered in priority and sometimes I might not have been able to finish all my lifts. I loved the feeling the results of lifting weights, getting stronger and running fast. I hope my comments shed some light on how we used the hamstring exercises discussed above. 

Cheers,
Ange


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Tempo running for Speed Training

Canadian National athlete Dan Brady completing a 2 x 600m breakdown
at Riverdale Park August 2016

Tempo for Speed Training

Tempo running is defined as running performed at 65 – 75% percent of one’s maximum speed. What is important on how to perform tempo is you want the last rep of your runs to be the same speed as the first runs. For example, if you are not able to complete 10 repetitions of 100 meters at an even speed, start with a shorter distance and improve that distance over a few weeks. You might also try slowing the overall speed down. To improve the quality of your tempo running monitor by hand timing your runs and making sure you are consistent with short breaks. 

FACTS regarding tempo running for speed training

1. A wide range of people with varied ages and skills will be able to benefit from tempo for speed training. There are also many ways to perform tempo versus just the running version which you can see in the GPP (General Preparation Phase) download. Examples are pool tempo (see Project Jane download), bike tempo (bike workout download) and indoor matt running (basement tempo download).

 

2. If you are a speed and power athlete who has not been performing tempo runs 2 to 3 x per week, adding in these cardiovascular building runs into your training will facilitate improved capillary density which indirectly increases blood flow which improves recovery. (Note: you will need to take something out of your current training plan to add more into it)

 

3. 75% of top speed is the upper limit, in the same conditions as your best time for the distance. Adjust the effort level to suit conditions - long grass, short grass, smooth, bumpy ground etc. It’s a preferred practice to do all tempo on grass if possible in flats not spikes – this means you adjust pace downwards.

4. Tempo aids in recovery and the ability to stay warm between reps and sets. It can have an indirect role in speed development by increasing the muscles’ ability to generate more heat.

5. Typically the session volume would be as follows

100 – 200 meter specialist – 2000 meter per session 3 x per week

400 meter specialist - 3000 meter per session 3 x per week

800 meter specialist – 4000 meters per session 3 x per week

 

6.Upper limit is 75% effort levels over distances of 100 – 400 m per repetition. Although the volume of each session would adhere to the above guidelines the length of each rep would result in different training effects.

 

7. Above 200m distances could produce too much lactate for sprinters of early training age or trained inappropriately to handle. You need to gradually build up the distances and intensities so that lactic is not a problem along the way.

 

8. SPRINTING AND TEMPO running can coexist fine in any training program as the tempo running is so low in intensity that it does not effect the CNS (Central Nervous System) and because the total volume of tempo work is small. (2000 m per session)

 

9. AEROBIC TRAINING interferes with speed and strength development when the volume gets out of hand. In small quantities it’s fine and even enhances the speed and power development through recovery.

 

10. Different types of tempo for different purposes

Tempo performed in The General Preparation Phase of training (GPP) will be different than all other phases of training, which include SPP and pre competition and competitive season training.

Two different types of tempo performed during GPP

 

EXTENSIVE TEMPO

Extensive tempo are low intensity with incomplete recovery. Performing tempo in this way serves to flush out the system of impurities like lactic acid and promotes CNS recovery and promotes cardio fitness. FACT = extensive tempo can replace continuous runs even for the 800m+ distances.

Examples of Extensive tempo would be Big and Small Circuits or repeat 100’s.

 Big Circuit (big Tempo Circuit ) add 00’s

1+1+1

1+1+2+1

1+2+2+1

1+2+1+1

1+1+1

walk 50m between reps

walk 100m between sets

(we used a football field length wise, marked 25 m, walked back and performed the runs in this way)

INTENSIVE TEMPO

More intense runs than extensive tempo and not recovery work but used in the early stages of a speed development program and definitely not during the competitive phase of the season. This type of tempo is only used during GPP as it creates lactic acid and might be confused with what coach Charlie Francis discusses as medium work. The breaks are still short. In GPP intensive tempo is done for foundation of overall fitness.

Examples of Intensive tempo would be 7 to 10 x 300 with 4 to 5 min rest reducing recovery length over time or 600 breakdowns x 1 or 2 .

NOTES

Here’s an interesting note from Coach Charlie Francis in Forums from 2002 to 2004 “In later stages 100 meter sprinter Ben Johnson (born Dec 30 1961) did not go past 300 m in tempo. (Ben told the author that he performed 300’s and further distances from 1977 to 1983) but he did sessions of 10 x 300 in 45 to 48 seconds with a 100 m walk recovery. Earlier still he did 600 m breakdowns (6,5,4,3, 2,1) with walk equal to distance recoveries for tempo work in early season.

 

An example of how the author performed tempo running year around during competition was to do varied tempo distances 2 to 3 x per week alternating with Speed and Power work performed 2 to 3 x per week. Typically speed and power work together on Mondays, Wednesday and Fridays. Tempo and recovery work we would do Tuesdays and Thursdays and Saturdays. A tremendous amount of variability might exist from individual to individual and day to day in terms of how much volume performed. It would depend on how the adaptation happens daily and cumulatively over each training block annually.

INTENSIVE tempo performed during other parts of a season such as pre comp and comp when quality needs to be first and rest intervals long and complete will create the opposite effect for an athlete as I have discussed above. For further reading go to Amazon and look at the Key Concept Books series of books and Speed Trap. For an extensive overview check out the charliefrancis.com site for the Vancouver Seminar 1 and 2 series.

There is more to discuss about tempo but this blog will give your more than what you need to experiment as a beginner or elite athlete. 

I am always around to answer questions. Curious minds learn more. 

best,

Angé

 

 

 

 

 

 

 

 

 

 

 

 

 

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