Weight lifting exercises for speed training

November 22, 2018 by Angela Coon
Strength and power are essential for the 100m. Which are the best weight lifting exercises to use to improving your speed? Coach Charlie Francis and Coach Ange Coon share what they did to achieve repeatable and consistent results for speed training.
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Speed and Power Coach speaks about Coach Charlie Francis

July 28, 2017 by Angela Coon


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" 
  Angé
Hi Angela!

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!

sincerely,

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”

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" LIKE " it or " DON'T LIKE " it ?

July 07, 2014 by Angela Coon

"LIKE"  it?

"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.

best,

ange

 

 

 

 

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9.79* A TIFF Documentary

September 24, 2012 by Angela Coon

 

9.79* by Daniel Gordon – A documentary @ TIFF ( Toronto International Film Festival)  Opening Premiere  September 8th, 2012

  •  How Daniel Gordon’s Documentary took a shot at changing some feelings I have had about the last 25 years of my life and he didn’t even know it.
 Gordon didn’t really change my feelings about a story I am more intimately attached to than most. What he did do was a brilliant job sharing a story that sport fans across the globe will love hearing about.

  •  When I first came across this documentary it was during the 2012 Olympics and the 55 minute BBC version was like a bad accident,
 I didn’t want to look but all of sudden my headphones were on and I was  turning up the volume and adjusting my headset .  The topic of my late husband’s work drew me to view this film but once the music set in and I realized  a significant story was going to be told . Fast forward to the evening Premiere of 9.79* and unknowingly at a few different moments in the movie, I fell apart. Maybe this is why I  could not read  “ Speed Trap”,  book for 10 years after it was written? 
  •  Did Gordon change the how I felt about the unjust treatment  Francis faced throughout his 22 year career post Seoul ?
 No, Gordon can’t change how I feel about something so personal to my life. However, Gordon understood what Francis knew which was re instatement was secondary to more important issues… His film brought to life the stories of 8 people who ran in Seoul, the coaches and managers and a few others central to the story.   He did so by allowing the key players to say in their own words what happened Sept. 24 1988. Charlie would have applauded Gordon’s work without question. 
  • What did I think of 9.79* The Documentary?
 Daniel Gordon did an excellent job sharing information on a larger scale that I have understood too well over the past 25 years. I think his documentary allows others  to question what  really happened. 

 
Thank you to the people who sponsored the making of this film. It seems odd for me to watch something I really had nothing to do with but yet it has been the backdrop to most of my adult life. 
I hope anyone reading this has the fortune to enjoy the Canadian TSN showing October 9th, 2012. 

Best in sport,

Angela Coon

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Speed Trap review from 1991 by Joe Horrigan of Soft Tissue Center in LA

June 21, 2012 by Angela Coon

 

Soft Tissue Center
6222 Wilshire Boulevard • Suite 313 • Los Angeles, California 90048 • (213) 932-1855
SPEED TRAP
Review by Joseph M. Horrigan
Speed Trap gives you a front-row seat for one of the most revealing and explosive shake-ups in sports history—the story of Ben Johnson, the track and field athlete who tested positive for anabolic steroids at the '88 Olympic Games and then was banned from international competition for two years. This book places you right in the action and captures all of the feelings of determination, experience, jubilation, fear, anxiety, frustration and resolution.
Charlie Francis takes the reader from his own Olympic competition experience (Munich '72) through his early coaching days with the athletes that he would ultimately mold into national and world champions. His successes become even more impressive after you read his insightful comments on the training facilities and funding that Western athletes have to work with, such as those in his own Canada, as compared to those of the Eastern bloc countries. This emphasizes the over-whelming odds that the independent Western athlete must overcome. One Polish coach whom Francis admired, Gerard Mach, was appalled at the lack of facilities and funding that the world-class Canadian athletes faced.
To help even the odds, Francis began utilizing new training ideas regarding a theory that exercise physiologists are examining today. The theory revolves around the idea of central nervous system fatigue in high-intensity training. Scientists are not sure where this fatigue actually occurs, but. Charlie said, "It doesn't matter if you are dealing with fatigue theory A or fatigue theory B. If you exceed certain intensity [velocity], then you change the training, and you
need to change the recovery, which may add up to 10 days."
Francis was unable to delve too deeply in this book into the exact specificity of his training methods. There is simply too much material. A follow-up training manual is in progress and will be available in the near future. Those readers who would like to know something about his training ideas may refer to his exclusive inter-
view that appeared in the June '90 IRONMAN.
In this book Francis eloquently covers the progression of the coaching, the growing success of his track club, the steady rise of Ben Johnson from mere participant to superstar and the eventual showdown with perennial champion Carl Lewis. Even those who are not die-hard sports enthusiasts will enjoy the saga.
The politics of testing, the multimillion-dollar inquiry in Canada and the testimonials that occurred in the Dubin inquiry concerning the Ben Johnson incident rocked the sports
world, not so much for the information itself, but because of the fact that the unspoken truths of world-class sport were being brought forward. Many readers may not have any idea of the complexity and the power of the sports political hierarchy. Reading this book may change how you view sports forever.
Speed Trap concludes with a description of the changes that have occurred in the Olympic Games because of the tremendous fees that are paid by the networks and corporate sponsors and the influences that are stated and also assumed. These developments do not always fit into the reality of superior performance.
Francis also presents the evidence of the various dangers in other sports: "An Austrian downhill skier was recently killed in competition, and the dangers of boxing are well established." The book states, "We permit adolescent girls to attempt dangerous maneuvers or to arch their backs to the point where they grind down and permanently deform soft, young vertebrae. There is no official outcry against these demonstrated health hazards. They are deemed part of the athletic territory—a crowd-pleasing ingredient of the show."
Regardless of your individual point of view, you will find this a most revealing and exciting sports book. Publisher's Weekly and Kirkus Reviews have given the book great notices already. I most certainly agree. Prepare yourself for a front-row seat.
Editor's note: Speed Trap, by Charlie Francis With Jeff Coplon, is published by St. Martin's Press, New York, 1990 and is available at better book stores.
66 IRONMAN November 1991

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