We’re thinking of giving Charlie Francis a question and answer column. He knows a lot about everything, but I was thinking we could use a performance specialist. Maybe he can help out with all the questions we get about sports performance, athlete training, etc…
So, let’s hear some questions for our new “High Performance Guru”. Post them here and I’ll pass these along to Charlie. Thanks!
I was thinking of starting a sprinting program. I want to do this to increase my hamstring and glute development and for variety away from my squats. I know that TC posted the 50 yard dash article. I was wondering what you suggest. I know that sprinters have to be training a lot more intense than sprints once every 10-14 days. What is your take on this, sets, reps, rest, distance, etc. And how would you incorporate weight training and stretching. A basic plan to get the full package of a Ben Johnson.
Ben was incredibly strong in the flat bench press; I was wondering if it is equally important and beneficial for a sprinter to have great strength in the incline bench press. I’m asking because some people, including myself, have long upper arms with great incline bench press numbers but horrible flat bench press numbers. I’m an all around athelete interested in improving my 60m and 100m times.
If you had to generalize, what is the “ceiling” 1RM on squats, deadlifts, etc…necessary to achieve for world class performance? Just curious if many of the top guys (Greene, Bolden et al.) have similar 1RMs or if they’ve arrived at the podium maxing out on varied talents.
What are your views on using speed-strength training (Westside, OL, plyos) to prime the nervous system for better maximal-strength performance? Do your athletes train for both in the same mesocycle? If so, should speed and max strength be trained in the same session (i.e, Complex training), or on alternate sessions as to provide more nervous system recovery?
Anything related to periodization. I’m studying up on this right now and would love to hear CF’s insights.
If you are not a sprinter, but concerned with speed like a football player etc when is the best time to sprint in relation to training, and how many days a week should you sprint.
Hope this isn’t too much:
2. What's his take on ab training for athletes, with specific references to volume and frequency.
3. Does he have any "special movements" in the weight room he thinks athletes in general should do more of?
4. What's his belief in stretching prior to or after a workout or event.
5. What's his take on plyometrics and how does he integrate them with a resistance program with relation to volume and frequency?
6. Does he have a dog?
Thanks if any of those get answered.
What would be the general guidelines for a conditioning program for a linebacker in football(one that specializes in conditioning, agility, and flexibility)?
The best way to train while in a competitive season–i.e. college baseball season. Reps, tempo, days, sets, etc. I know there are a lot of collegiate athletes reading this site that would be interested in this.
I know you prefer high intensity, low volume workouts that allow for complete recovery of the neural system. What type of frequency do you recommend for weight training? How often can a lifter train in a high intesity, low volume phase throughout the year? What are your recovery recommendations?
What angle of hip extension should a good sprinter be able to attain? What general training parameters do you recommend with regard to increasing flexibility?
How would you structure a strength training program around boxing training. Specificaly how long before and after boxing training could you train to get the most out of strength training.
Great idea but…All I’m worried about is that is that he doesn’t withhold the majority of his information. I know these guys want to keep their secrets and that’s fine, but don’t jerk us around. I read “Training for Speed” and thought that there were quite a few points that were glossed over. We all want info that we can apply and that will work, if he won’t deliver then I’ll pass.
I would like to see an example(overview) of a years periodization for a sprinter.
In reading Speed Trap, Charlie talks about structuring training programs that taper down leading up to a meet. How about talking about a lifting program that continually tapers to prevent overtraining. This would allow one to prevent overtraining and take advantage of supercompensation to break through plateus.
Also, Charlie mentions some signs of overtraining he looked for in sprinters, ie if their footfalls sounded heavy during a sprint. Is there anything unique he looks for or considers a sign of overtraining.
Lastly, what is Angela Issajenko doing now? Is there any way we could get a quick update on some of the other people mentioned in Speed Trap, ie Dr Jamie Astaphan, Desai Williams, Mark McCoy, and Waldemar?
Charlie, I’ve been reading your book “Training for Speed” and am very interested in incorporating sprinting into my current weight training program.
Since I’m a beginner, how should I design my program? I know you always start out with Tempo running (runs of 100, 200, 300 meters for a total of 2,200 - 3,000 meters each workout)to get an athlete in shape and build an aerobic base. How often should I do this? And how do I progress from Tempo training to speed work, to speed endurance? How long do I stay on each phase and how many days each week should I devote to sprinting and weight training?
The book is excellent, but it doesn’t explain how to design a sprinting program and use it in conjunction with weight training.
I would be greatly interested in having a training program outlined so I can use your methods throughout the year.