I really enjoy the part of this site when I receive notes randomly giving me feedback. I will not lie and say the past controversy as told in "Speed Trap" has not made life a bit of a hurdle no pun intended. It brings me joy to report I continue to hurdle successfully over each barrier life throws my way for me and my family. For this one reason I feel compelled to share stories that touch me. This note I have recently received is a great example. The name and exact location have been changed with permission from sender as it is not relevant to the content.
"Sprint your own race"
I am a Canadian working in the EU. I used to coach track in a Canadian city and have seen you rundown in Provo Utah back in the day. I never had the honor of actually meeting Charlie and talking face to face with him, but really enjoyed the forum and have learned a lot from him that way. I have read Speed Trap a few times and I believe that Canadian athletics really did them selves a disservice by banning Charlie for life. I was yet not coaching when the Seoul Olympics took place, but I can remember exactly where I was when Ben crossed the line in the final. I suspect that jealousy played a big role in Charlie getting blackballed.
I was at the Canadian Jr champs in Vancouver in 79 when Mark McKoy ran at his first Jr nats. I was stretching close to Mark and Charmaine Crooks and they kept talking about "Charlie" and how he would be happy with their performances. I did not know who "Charlie" was at the time.
I know that I am not telling you anything new, but I believe that Charlie was one of the few true geniuses in track and Canadian track could have learned much from him. I have taken some courses from “Mr Sport” and have talked to “Sportman” over the years over a variety of subjects and know that this coach is a big fan of Charlie's. I am as well, and just want you to know that there are voices out there not only in North America but all over the world that acknowledge the legacy that Charlie left.
Thank you for keeping the fire burning!
I wish you all the best in your future endeavors!
A Coach who has taken time to share with all of us ( how cool is that?)
Dept of Sport Science
University of “someplace in EU”
"DON"T LIKE" it?
I grew up not just "LIKING" track and field .I loved it.
I have told many people : Track has brought me some of the very best things in my life.
Historically I have not "LIKED" some aspects of track and field.
In the past 26 years I have endured some of the most difficult events in track and field history and thankfully I "LIKE" track again. I think I might even say " I LOVE IT".
What I don't get is why people like to steal other people's stuff and publish it.
I don't " LIKE " when people do this sort of thing.
I guess some people" LIKE" my stuff so much they want to give it to everyone. I am sure they must be a great people everyone " LIKES". They are just so generous don't you think?
I tried sending these people a note saying I don't "LIKE" that you have stolen my copyright protected material and you are not supposed to publish it without my permission.
I am wondering if the conclusion I have is correct.
Do these people "LIKE" the work of my late husband Coach Charlie Francis?
I wonder if they know I might not "LIKE" what they are doing.
I wonder if they think I am dead. I don't think they know I am alive and make my livelihood from selling my material. I don't "LIKE " that but I guess I need to wake up, get off my sprinters butt and do more about this sort of thing. GEE Whiz. I better get busy.
Good luck with your training and make sure you are taking care of you.
I am sharing some of my speed and sprinting workouts with people interested in seeing methods discussed on our forums here since 2000.
I am thankful and happy I wrote so much down. I encourage anyone to keep a journal no matter what it is you do. It helps you reflect, it provides information to repeat or change and it’s a record you may want some day.
I think it might help people to see workouts performed while also learning methods of training they are able to further research through books like “ Speed Trap” and or “ The Charlie Francis Training System”
The workout below was done while Charlie was doing some work with the Detroit Lions. This video was posted by the head strength and conditioning coach who hired Charlie at the time.
Friday May 1st 1992 ( 2 workouts today one in am and one at 5:30pm – I think the workout was meant to be earlier but sometimes things don’t work out that way when your primary objective at that time was my husband’s work )
Bed 1:30am / Wake 8:15am ( we would have been in Detroit at a hotel)
- Short hot and cold
- 9am breakfast oatmeal , milk and water ( supplements multivitamin ,boron, zinc, primrose oil, ginseng, calcium)
- 10am treadmill 6 to 7 minutes
- Few sit ups and pushups
- 4 x 10 - 15meters A skip, B skip, Running A’s , Tripling
- 4 x 8 hamstring curls ( Nautilus machines 60lbs, did not like this equipment but CF hated it as well and it bothered my knees while doing it
- 2 x 45lbs bench ( I must have done 2 sets of 10 to warm up not 2 reps only).
- 1 @ 65lbs
- 1 @ 75lbs
- 11:30 am 3 egg omelette / cheese and mushroom / water
- Got back to hotel room, had a short 10 minute nap/ cleaning lady come to clean room so I went to hot tub/ then showered
- 1pm = had one hour nap
- Snack before training club house sandwich 3 pieces
( I remember always being hungry and always having trouble feeling like I was not eating enough. Looking back now I see how incomplete and unscientific my eating was. My training was 10 out of 10 and my eating was about 6 or 7 out of 10 IMO).
4pm = more supplements before training. ( I really got sick of taking supplements but they really helped me as well. It’s a game . You need to figure out what works best and figure out what does not work and this takes a lot of time and energy and we got a ton of supplements for free which was very helpful. ( supplements = *carnitine musashi, calcium, sublingual glutamine, ginseng, zinc, primrose oil, licithine, amino acids, * green musashi )
5:30 pm = Warm up = 2 laps around track
-Sit ups and medicine ball throws
-6 x 15 meter drills Askip, B skip, bumkicks, Running A’s.
- 4 x 150 meters with 6.5 to 9 minutes rest between sets
= Warm down = 8 x back and forths over 100 meters shaking very easy
Dinner = Veal marsala, soup , water, milk
Did another hot and cold, massage and slept very well.
NOTES : The worst part of my training were runs like the ones I did on this day. I never felt good or great doing them. I always felt it was a task. I loved doing speed , I loved lifting weights and I also loved training hard. It was Charlie's opinion that I lacked the time and or background doing longer work/ speed endurance because I was out of the sport for so long at the age I needed to be doing differently. Having said that you have what you have and as a coach you need to try and find ways to accomplish the different variables of your event while not forgetting the individual.