Hello Dear Reader and lover of Speed development and Sprinting;
Thank you so much for showing up to read my blog. I'm interested in questions and knowing what you think. Bug me if I'm not attending to you faster. ( faster is better right? ;)
( photo of Charlie @1972 Olympic Games in Munich 100m heats)
There does not appear to be volumes of quality information or research around the central nervous system and sprint training. Coach Charlie Francis educated himself on this topic primarily because he was forced to quit his sprinting career early due to injuries he later learned were due to chronic tightness which could be prevented. ( before signing off as a competitor, Charlie was plagued with one injury after another due to the primary focus of high intensity work with little attention to rest or recovery. "Speed Trap" the book Coach Francis cowrote in 1989 with Jeff Coplon, tells a story about his life as an athlete and coach. Francis wanted different for his athletes.
You will find the most specific information about how the CNS and sprinting in another book Francis was asked to co write with Paul Patterson. "The Charlie Francis Training System". Understanding how the CNS works in speed training has been central to how Charlie coached countless sprinters, coaches and a variety of athletes from multiple speed and power sports.
Here is a question asked by www.charliefrancis.com forum member;
Forum Member Question
What is an efficient nervous system, which if an athlete has, allows him/her to be naturally fast? I'm familiar with the telltale signs of short temper, the quickness of their feet and a bunch of other stuff.. but moving past those subjective tests, what are the true metrics of a powerful CNS? Read in my psychology textbook about the sodium/potassium ion pump, action potential, excitatory neurotransmitters.. are those phenomenon’s related to someone's inherent speed? And that leads to the question - how can I purposely affect/increase these measures? Will supplementing with electrolytes translate to increased firing of neurons?.....
I saw Andre de Grasse at Canadian Nationals... he's a standard IMO of what a person with a superior CNS is. He is twitchy. He couldn't stop moving. There was always some articulation of the limb going about even when he was drinking his water. He could not be still. I think it's that neural configuration plus zero aggression/excessive effort that lets him run very fast.( forum member from www.charliefrancis.com since 2013 and junior pan american team member)
Coach Ange’s Answer
According to 'The Charlie Francis Training System', two telltale signs of an elite sprinter are:
1- High level sprinters tend to be short tempered; explosive and intense… an explosive personality is an indication of an explosive nervous system.
2- The athlete who can move his or her feet at high frequency is a candidate for sprinting.
( taken from 'The Charlie Francis Training System' page 10. See also “Theory and Methodology of Training The key to Athletic Performance” by Tudor Bompa Chapter 13 )
As far as true metrics of a powerful CNS go?
CNS has to be fully regenerated so that the chemical environment required for optimal transmission of nervous signals is intact. (The Charlie Francis Training System page 29 to 32)Supplying excellent nutrition including electrolytes will optimize your physiology to both develop and enhance the nervous system you already have in place. Electrolytes work best during and post workout.
Motor pathways, characteristic of optimal technique and efficient routing of motor signals must be in place …. Appropriate training creates chemical changes. Notice “appropriate", not any training that some feel works for them, which advance the capacity to do both CNS work and muscular endurance work under conditions of correct technique, before fatigue is reached. (The Charlie Francis Training System pages 29 to 32)Routine regeneration is important because it will be your first line attempt to take full advantage any training you will perform. The training effect of the work you perform will be minimized unless you routinely ensure your personal chemistry is ready to respond to high quality work. Otherwise you are not optimizing your existing level of performance.
Regeneration is equally as important if not more than training. My suggestion is to apply a few routine methods of regenerating to your training week and see what you think?
This means more contrast baths for all of you.
"Sprint your own race"
Coach Angé Coon
( What you are looking at is a stick drawing Charlie made for his training manual to show an exercise he used and felt was effective for it's practical transfer of use for his sprinters. We used a leg press machine to perform this exercise but as you can see from the drawing, instead of using it for a seated leg press we turned our bodies around to mimic the hamstrings action pushing off the starting blocks when sprinting. The universal we used was an old style of machine not seen often)
The best hamstring exercises for sprinting comes from sprinting itself. One of the next best set of exercises for the hamstring and sprinting are speed drills. (also referred to as Power Speed Drills) ( the next time someone tells you speed drills or power speed is old school or out of date, ask them how fast they have legally run? ;) This will qualify the content of what they speak of ;) Below are a list of hamstring exercises to possibly supplement your speed training.
Outside of sprinting fast , this blog will share some insights on an article recommending “ 7 best hamstring exercises” and how they fit into my training experience as a former Canadian National 100m sprint hurdler.
2. Natural Glute hamstring raise
3. We called this exercise Hamstring Ups
4. Leg curl
5. I am not familiar with this exercise
6. Band StompingWe 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
- Half Squats were the first exercise
- Vertical / Upright Row
- Leg Curls
- Incline Bench
- Reverse Leg Press ( shown in photo above)
- 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).
Here is a short list for anyone looking to buy a gift or gifts for your favorite sprinter in your life. Hey, that person might just be you!
a) General Blender: Magic Bullet that is small, compact and does the job making simple 2 or 3 ingredient smoothies such as fruit and yogurt. I tried it and did not like it as it took up space in my kitchen and did not allow me to expand what I wanted to add to my shake. But the MB is cost effective for simple shakes.
b) Premium Blender: both Vitamix or Blentec will grind seeds, dark greens like broccoli or kale , flax and pumpkin seeds as well and whole frozen fruits like strawberries. ( My gift to myself this past holiday season was a Vitamix and it is hands down the best of all blenders I've used, bought and tried. I had Blendex thinking it was saving me 200 dollars. It was saving me money but as my knowledge has grown in nutrituion so too have my tastes. Vitamix a professional blender designed to crush almsot anything. It's durable, guaranteed quality and it's larger volume than anything I've had in the past. I can't say enough good about Vitamix.
Coach Ange's favorite Protein Shake of the moment
1. *home made almond milk one cup
2. one cup ice filtered water
3. 1/2 frozen banana
4. 1/2 cup fresh cut pineapple ( I cut my own now as it's fresher and better value)
5. 1 cup spinach loosely packed
6. 1/2 cup kale ( sometimes I add one or the other and not always both)
7. 2 to 4 TAB of whole flax seeds
8. 1 TAB of MCT Brain Octane BULLETPROOF (TM)
9. 1 scoop of my favorite protein right now
2. Athletics Tights for training
a) Tights for all occasions = can be purchased inexpensively at retailers, which include Costco, Wal-Mart, Sears, TJ Max. Reasonably priced tights are perfect for layering in colder weather when one pair won’t do and baggy sweats or rain gear interferes with training.
b) Premium Athletic tights = Sometimes you get what you pay for. I don't like buying tights that fall apart quickly but I also don't like spending a lot of money on tights and having small or large issues with them. I like to understand the return policies of items prior to the purchase. How long do I have to return them? How careful do I have to be washing them? Spending more money on tights does not guarantee quality. Many brands now have multiple levels of quality. Middle range might be a good idea for a gift. You can almost spend any amount of money on tights. Under Armour, Addidas, Puma, Nike are all really good at providing multiple levels of brands of tights. I'm somewhat done buying expensive tights. IMO, If it's a gift you want to ensure they can be returned and have some kind of quality guarantee should anything go wrong.
3. Water bottle
I like Nalgene water bottles because they are safe to drink from, they do not leak, they are easy to clean, durable and you can freeze them and they last. I personally do not like drinking from metal. I love the wide mouth but they also have bottle size opening to drink from. There are so many water bottles now but the reusable ones make so much sense for the active athlete who trains often. Water bottles for sale as of 2019 can be priced as high as $50 dollars. It's a personal thing because you are usually drinking from the bottle opposed to just storing water in it.
Protein for smoothies and protein shakes = Sun-warrior protein is a premium vegan based brown rice powder. It comes plain, flavored vanilla and chocolate. You can also try premium Whey Proteins from New Zealand. The biggest factor in my experience for protein is taste and ease of blending. The more I read and learn the more I believe most of our food needs to come from real food due to existing enzymes and minerals naturally occurring in foods . Having said that, I find it difficult to live a modern day life filled with demands of work, raising a family, being extremely active and feel great while living my life without supplementation. Buying a top end protein powder as a gift for someone you care about might be a real treat. The range of proteins for sale is large and can be confusing.
5. Subscription to a Top Nutritional Journal
Understanding more about nutrition is one of the easiest ways to enhance a sprinters ability to get the most out of his or her training. As of 2019, there are multitudes of free subscriptions to Functional Nutrition advocates, many whom are medically certified. Top notch nutrition is the most powerful performance tool any athlete and sprinter will legally be able to tap into. Here are the links to a few of my favorite, knowledgeable and very interesting individuals I follow online. PeterAttiaMD, Dave Asprey, ChristianaNorthrupMD, ChrisKresser.
6. Books for Sprinters
Speed Trap and The Charlie Francis Training System are two easy to read and follow book that are available here on the site or at Amazon.com. Both will give the sprinter in your life an overview of the world of athletics and sprinting at the development and elite levels.
7. Medicine Ball
Dynamax medicine balls are made of leather and made in the USA. For the most premium brand go to www.togu.de . For some reason it’s difficult to find good medicine balls out of these two companies.
the best place to find quality therapy is through athletic injury clinics or from other coaches or athletes who may make personal recommendations. You can’t go wrong with gift certificates.
It does not have to be Gortex but light weight rain gear can stop the wind and keep you warm and prevent the rain from getting you wet. Muscles perform best when they are dry and warm.
10.Personal timing device
I have been wearing the Timex Indiglo watch for a long time and I love it. I time everything and log the results and use my watch in the water as well as its waterproof.
I hope this list of the 10 Best Gifts for Sprinters gives you some great ideas to buy your special someone a fabulous gift.
"Sprint your own race"
Coach Angé Coon
There may be some confusion about who should do drills for speed training and why performing power speed drills will help you sprint faster.
I guess the debate of how and why Power Speed Drills are good for sprinting will go on and on.
I was taught that there is not one magic bullet answer for sprinting well.
The pursuit to acquire the skill to improve your sprinting will be a worth while one in my opinion.
My advice would be to learn as much as you are able about all the complex and simple aspects of this specific skill.
Take a look below and see what you think.
Question about Power/Speed Drills. I notice many times that in discussing power/speed many people leave out the “C” drill. I guess I have a twofold question:
- Can you clarify what the C drill is? I have seen two very different video variations as to what the drill is. I guess what I am looking for is how Mach intended this drill to be performed.
- Why is the drill not used more? I figure that maybe the answer to 1 may answer this, or I could be way off base and maybe it is used more often that I thought.
Thank you for your questions.
For as long as I have been in track and field I don’t recall ever doing or hearing about what a ‘C’ drill is. I started running track before 1980 and I have been competing, training and working in track ever since.
While living, training and working with Charlie from 1988 to 2010 I do not ever remember doing or hearing him talk about a ‘C’ drill.
I have reviewed Gerard Mach’s “Sprints and Hurdles” manual which is no longer in print. There is no mention what so ever to any drill called the C drill in Gerard’s 58 page book.
I did a search online based on your question to my blog. I found a few people who added a ‘C’ drill into Gerard’s Power speed drills despite Gerard not illustrating or discussing this drill in the manual.
The one diagram I found showing a ‘C’ drill resembles a drill I learned and performed extensively with Coach Charlie Francis called bum or butt kicks. We did bum kicks as part of our power speed drills which usually done daily on both tempo and speed days as part of our warm up.
To perform a bum kick you are essentially kicking your butt over and over again. We would usually do bum kicks over a 10 , 20 or 30 meter distance. ( or more depending on the purpose) in sets of 3 , 6 or 8 depending on the time of year. Larger volumes of drills in the spring and fall and smaller distances and volumes overall during pre comp and comp phases of our annual plan.
I hope I have answered your questions.
Overspeed. Decide for yourself.
Does overspeed make sense? ( refer to "Running into the trouble" diagram)
Is there a need to reinvent the wheel when it comes to safe, proven methods that can be repeated with grand successes?
Is the risk worth an alleged return?
Why didn't Charlie use overspeed to develop some of the most most repeatable methods for speed training to date?
( because he didn't need to..., an idea the may be too simple for most?)
Keep in mind this. If you get injured, you may never be capable of returning to the same abilities as before. You would not be the first to have this happen or the last. ( this idea was a main idea Coon/Francis used to navigate daily training for a combined time of over 50 years)
My mission after losing Charlie to a 5 year fight with Stage 4 NHL was to maintain the content he spent his life creating and experimenting with in order to achieve significant and repeatable results in sprinting.
More often than not I see examples in the gyms and training environments where someone feels the need to reinvent speed training. Why?
I encourage you to study some or all of the massive archive of content at charliefrancis.com. The forum review of 2002 as well as 2009 offers some of the best content from the website’s world class forum to which Charlie contributed over 10,000 posts himself from 2000 to 2010.
Take a look at our Weights for Speed bundle here to learn why lifting weights and building strength are critical but study why Coach Francis and Coach Ange Coon prioritized speed training followed by lifting weights.
This is a list of lifts Francis and Coon used and Coon continues to use while coaching sprinting at the highest developmental levels.
Lastly, the best context for a full understanding of why Francis became a world class sprint coach is inside his book "Speed Trap". The story revolves around the events of 1988, but for me the most interesting part is how Francis discusses many of his ideas and how he came to them and why. For passionate athletes looking for more in their training this book might help you find it.
Sprinting your own race requires a recipe only you the reader can decide and experiment with. I trust this information will become content you find useful and enjoyable for your speed, sprinting and power sport pursuits.
"Sprint your own life"
Coach Charlie Francis discusses Central Nervous System work, fatigue and it's relationship with sprinting, high intensity work like heavy lifting and explosive drills used in track and field.