Sunday, November 27, 2011

Energy System Training: Sprints vs. Middle & Long Distances



Feedback is definitely a great tool for refining the communicative processes. After some great feedback on my last post concerning Energy System Training guidelines, I have to NOW clarify that the recovery guidelines (except for the short 0-6 second maximum sprints) were based on lower percentages of maximum speeds as used in Middle and Long Distance Training reps.

Since most readers of this Blog have read my book (or, at least have a copy), suffice it to say that the Energy System Charts with volumes, velocities and rest guidelines that appear in it, are for Sprint Training.

Once Sprinters/Hurdlers leave Extensive Tempo Training (75% or < Intensity), they move to Intensive Tempo (76% to 94% Intensity), Speed Endurance (7”-15” at 95-100% Intensity), Specific Endurance (Specific End. I =15”-40” and Specific End. II = 40-60” at 95-100% Intensity) and Special Endurance (Split Runs lasting over 7 seconds each).

Middle and Long Distance Training involves repetition speeds that are based on Onset of Blood Lactate, Lactate Threshold and MaxVo2 Values. When they do “real” speed work, such as Speed Endurance work like 4 x 150 meters at maximum effort or Flying 60’s at Maximum Velocity, they need much more rest than when doing 150-200 reps at 1500 pace.

Recoveries used for the Sprint Training energy system zones of Intensive Tempo, Speed Endurance, Special Endurance I and II, and Specific Endurance are as follows:

SPEED ENDURANCE (7-15” @ 95-100%) = Full (1-2 min/second of activity).
SPECIAL ENDURANCE I & II (15”-40+” @ 95-100%) = Full (0.5-1.5min per second of activity).
SPECIFIC ENDURANCE (Split runs over 7” each @ 95-100%) = Incomplete
It is important to note that Specific Endurance involves Split runs with incomplete rest between the two runs. An example would be sprinting a 200 at race speed, 45” -1’ rest then sprint 100 meters at race speed. This can be repeated 1-2 time with high level athletes with FULL rest between each Split run.

Another term that needs to be clarified is that of intensity. Sprint training intensity can be evaluated in relation to “absolute intensity” and “relative intensity”.

“Absolute intensity” involves intensity in relation to absolute human performance. This would involve maximum velocities reached for 100 meters “always” being at a higher “absolute intensity” level than the intensities reached for 400 meters. Velocities in the 100 meter race will always be higher than those achieved in the 400 meters, even though the 400 is a much more demanding race.

“Relative Intensity” relates to the individual’s personal best or “potential” performance over any distance. When using “relative intensity”, coaches design workouts where 100% Intensity is relative to the individual athlete’s personal best or “potential” best in the various race distances.

Determining individual “relative intensities” can be done by dividing the athlete’s 100% or potential performance time for an event by the percentage you want them to run a specific distance. For example, an athlete with a 200 meter best of 22.00 would run 200 reps at 90% of 22.00(24.44), or 80% of 22.00(27.50) if the plan was for Intensive Tempo 200’s. If the plan called for Special Endurance (95-100%), the target time for the 200 or 2 x 200 w/Full Rest, would be 22.0-23.2 seconds! Thus, the intensity of the workout is dictated by the type of training desired for the specific phase of the Training Year AND each athlete’s personal best times.

While on the subject of Energy System Training, I feel it is important to cover some of the adaptations that take place in Short Sprint (0-10 seconds) Work. Using workouts comprised of 20m to 100m (starting with 20m and working up to 30, 40, 50, 60 and so on) sprints 2-3 times per week can result in 25-50% increases in ATP/CP stores.

Studies also show that 6-8 weeks of short sprint training result in an increase in enzyme activity allowing for the break down and reconstruction of ATP. This enhanced enzyme activity allows for ATP to be broken down faster and energy released quicker in addition to increasing levels of both ATP and CP which are the energy sources of maximum speed/power efforts lasting less than 7”.

The next post will struggle to explain Lactic Acid and Lactate in relation to developing Speed Endurance and Special Endurance in Sprinters and also why improving Onset of Lactate or V4 values for Middle Distance and Distance Runners should be one of the emphases in designing Distance Training plans.
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THE ROLE OF STRENGTH/POWER TRAINING IN SPRINT ACCELERATION

THE ROLE OF STRENGTH/POWER TRAINING

IN SPRINT ACCELERATION: PART ONE


In order for successful acceleration mechanics to be performed, the sprinter must execute a technically efficient and powerful start, so as to allow for the optimal body lean and posture necessary for a sound entry into the acceleration phase.

The role of Strength/Power Training in all phases of the sprint race cannot be underestimated. Any discussion of Acceleration Mechanics specific to teaching sprinters to properly execute the Acceleration Phase of the sprint race must take into account the relationship between proper mechanics and the strength/power required to do so.

In “The Mechanics of Sprinting and Hurdling” (Dr. R. Mann, self published, 2007), Dr. Ralph Mann points out several elemental relationships between strength and the ability to be more mechanically efficient or productive in the various areas/phases of the sprint race.

Dr. Mann cites three specific examples of this Strength/Mechanical Efficiency relationship affecting a proper Sprint Start and the ability to perform a successful acceleration phase.

1) Greater strength allows for the athlete to produce greater horizontal forces in the Start (pg. 52).

2) Greater horizontal force produced at the Start allows for the sprinter to stay lower at the Start (pg.52).

3) Success in the short sprint race is determined by the ability of the sprinter to generate great amounts of explosive strength at the proper time. (pg. 91).

Mann’s analysis of sprinters found that weaker athletes tend to “pop up” during the Start because lesser amounts of horizontal force produced at the Start creates the need for the athlete to move the center of gravity vertically in order to maintain balance.

Given the need for the “falling or leaning” body position to properly execute a successful acceleration phase, block start mechanics must be incorporated into the drills used in teaching proper acceleration mechanics.

Glen Mills, coach of Usain Bolt and many world-class sprinters, alluded to the role of strength in the acceleration phase (termed Drive by many coaches) in an interview where he echoed the statements by Dr. Mann; “…the athlete has to stay in the crouch position while developing maximum power. If the athlete does not have the strength to carry the drive phase long enough then it has to be aborted so he can go into the transition earlier.”

Incorporation of relevant MAXIMUM STRENGTH (also termed Static), EXPLOSIVE STRENGTH (also termed Dynamic) AND ELASTIC STRENGTH development exercises into the overall sprint-training program cannot be argued in view of the proven interdependence between Strength and the ability to optimally perform the proven principals of Sprint Mechanics in all phases of the short sprint race.

Since Part 4 of this Acceleration Article will deal with Elastic Strength (or Plyometric Training), this section will focus on Maximum Strength and Explosive Strength Training exercises proven to be relevant to proper execution of Start, Acceleration and Maximum Velocity phases of the sprint race.

Both Maximum Strength and Explosive Strength exercises must be used in order to address both Intramuscular and Intermuscular coordination factors. Through the proper mixing of Maximum and Explosive Strength exercises, Recruitment, Rate Coding and Synchronization can be optimally developed through use of exercises that coordinate the amount of force, speed of movement and precision of movement patterns applicable to effective sprint mechanics. Use of exercises that cover the entire Force-Velocity Curve, with an emphasis on moving the curve to left over time, cannot be done with a proper mix of Maximum, Explosive and Elastic Strength exercises.

There seems to be a considerable amount of confusion among coaches about the need for Maximum Strength exercises to be included with Explosive Strength exercises in the training of sprinters. The idea that lifting heavy loads in a relatively slow manner is of no use to the high speed movements of sprinters needs to revisited in light of the specific research findings provided in “Strength and Power in Sport”, (P.V. Komi, IOC Medical Commission, 1992). Some of these specific findings are listed below.

1) High threshold Fast Twitch Glycolytic (FTb) Muscle Units are NOT recruited UNTIL force exceeds 90% of Maximum Strength (pg. 250).

2) Training with high velocity movements increases high velocity strength (pg. 263).

3) The load to be overcome and the movement time are the main factors in developing Rate of Force Development. If the load to be overcome is light, IRFD (Initial Rate of Force Development) predominates. If the load to be overcome is high, then MRFD (Maximum Rate of Force Dev.) predominates. For movements with a duration of 250ms or less (sprinting), BOTH IRFD and MRFD are the main factors (pg. 381).

4) Maximal Strength and Power are not distinct entities. Maximum Strength is the basic quality that influences power performance (pg. 383).

5) Improvements in Power have been shown to result from high intensity strength training, jump training under increased stretching loads and movement specific exercises requiring muscular coordination training (pg. 384, 385).

6) The use of training methods involving, maximal and near maximal contractions, cause a remarkable increase in RFD accompanied by an increase in movement speed (pg. 392).

7) RFD directed training should take precedence in the Preparation Phases but not be completely eliminated at any time of the training year (pg. 392).


Understanding the neural adaptations to the various strength training methods will allow for an intelligent selection of specific exercises and their proper integration into the overall training plan of each individual.

Strength/Power Training Plans must address the training age of the individuals within the sprint group. Beginning/Novice sprinters require different considerations than Intermediate and Advanced athletes. For example, research shows that Maximum Strength increases will also lead to increases in Power and the ability to generate force at fast speeds, especially in less experienced athletes. Training plans for Beginning/Novice athletes should contain more emphasis on Maximum Strength development and the teaching of proper lifting mechanics.

PART TWO: IN FUTURE POSTING