NoMojoPin,
I never accussed you of lying (sorry if it sounded that way), but the internet often has a way of making strong men even stronger. As Magnolia-Fan pointed out Andy did not truely parallel squat 1000 lbs, the problem is someone will read this thread and even with the clarification, they will post that Andy squats 1200 lbs ass to ground on some other forum. How many of us have met some ass clown whose first sentence is something like this, “Oh, my cousin lifts weight too, but he is a lot bigger then you, he benches something like 850 lbs, curls 300, has 26 inch arms, blah, blah”
Wow This thread has become a real gem thank you so much to Kelly and Carlo.
Rick, I too apologise. I did not mean to misconstrue your words, I’m just here to learn, but you are right, discussion of strength etc can lead to a snowball effect.
c’est la internet!
I just tend to get over-excited upon discussion of the big throwers: Koji Murofushi, Adam Nelson, Bloom, Zelezny Sedykh, Fazekas (sorry, had to plug my heroes!), some of the most powerful men ever to walk the planet. nuff said.
I worked with Kelly B for 2 weeks. I did not perform 1 short sprint in that two weeks and improved my 10 yd dash time from a 1.5 to a 1.4. I did not do anything different with my start technique. I will keep everyone posted as I plan to test sprints again in the next couple of weeks.
NoMojoPin
I love T&F so we are on the same page.
Kelly
Great info
Invisible,
One tenth comes and go, make sure your timing system is consistent.
Keep up the good job and let us know.
Best,
Carlo Buzzichelli, SSC, PPS, CPT
2003 T&F World Championship Accredited Sprint Coach
2002 Commonwealth Games Accredited Sprint Coach
Mr. Carlo Buzzichelli, I will be training with Kelly Baggett also in the next couple of weeks. I have a guestion for you: How would train someone trying to improve their times in the short sprints like the 10yd dash and 40yd dash?
Carlo-can you elaborate on using fast lifting and ‘buffering’-sorry, I am not up to speed (NPI!)on some of this nomenclature. I am trying, long-term, to run well in some senior events. I am stronger now than I was when I was a kid (limited lifting back in late 60s, early 70s) but less fit in terms of cardio and flexibility. I am looking to run the 200 and 400M. Anyway, I’m sure that these speed/strength ideas will be of help.
Not that total avoidance of technical training is optimal but it’s what guys like Schroeder are doing. For technique we have to remember sprinting is something we’ve been doing since hitting the playground at recess in kindergarden. It shouldn’t take hours of technical instruction. I see too many kids have their technique take a turn for the worse because they end up thinking about it instead of just doing it. As Charlie Francis says, sprinting is a hindbrain activity, any conscious input will be negative. If the strength qualities are there technique can be addressed by drills that naturally correct or emphasize a certain action. Ex. Starting up a hill mimicks the correct starting posture. There are many other drills that can help correct or buildup functions in strength or technique through different phases of the sprint. How far back you have to go is something that takes analysis.
Invisible 3 was doing flying runs to improve his top speed because that was his main weakness yet the work he was doing in the weight room and reactive work improved his start as well. His vertical jump has also improved substantially even though I don’t think he’s done a single regular vertical jump in his programs.
I experienced more then .5 increases in my own short sprint times sprinting only once every 8-10 days so it can be done - not that it’s optimal for everyone. I usually prefer an approach with an indirect strength focus day, a technique/tempo day, and a functional speed day. There is definitely something to be said for keeping the legs fresh vs doing some form of running 6 days out of the week.
To Philtwine
Individualization → Test biomotor abilities and set priorities.
To Scipio
In bodybuilding circles it’s normally believed that with anything above 85% of 1RM the concentric phase gets slow. This is because they mainly work to failure, thus with dimishing Force (because of dimishing Acceleration) from rep to rep. Working with low reps, explosive concentric, not to failure (the “buffer” being the difference between the % of 1RM you actually use for “x” reps and the % that would have had you fail for the same amount of reps), improve both maximum strength (with a high enough % of 1RM) and Rate of Force Development (power).
As an example you could start by using a 10% buffer and lower it over two three-weeks mesocycles, ex.:
1st wk 3x3, 80%-1RM
2nd wk 3x3, 82.5%-1RM
3rd wk Unload + Test 1RM
4th wk 3x3, 82.5%-1RM
5th wk 3x3, 85%-1RM
6th wk Unload + Test 1RM
Of course those would be some of the parameters for one exercise in one session, for the same exercise you could use different buffers and % of 1RM in the same microcycle (different sessions), working different part of the “power bell”.
To Kelly
I totally agree with your words. The problems are:
a) we are in the Playstation era
b) some athletes have been already “technically ruined”, as a coach you should try to “re-program” them
but normally, yes, I would also avoid too much technical instruction.
Re. uphill running, I guess you meant right acceleration mechanic…
Regarding the 0.5" improvement I was meaning from 4.80" to 4.30" FAT.
I have also had good results with unfrequent sprints, we should mail eachother about it.
To Charles Staley
I am honoured, thanks!
Best,
Carlo Buzzichelli
Carlo, thanks kindly for your explanation and w/o scheme! At my age, we only have to do 26 sec and 58 or so to be reasonably good in those events. And to say aging is just a state of mind!
Great thread…we’ve had some real strong feedback from great training minds. We need MORE posts like this!!