Thursday, December 6, 2012

INTENSIVE TRAINING CONSIDERATIONS

For many Sprint/ Hurdle coaches the late Fall / Early Winter period marks the transition from Extensive Tempo to Intensive Tempo training on Metabolic Training Days. Basic Preparation Periods aim to lay the foundations for both the Speed and Special Endurance Bio-Motor Abilities. Where Speed is the base for Speed (and Speed Endurance), Extensive and Intensive Tempo build the platform for the Special Endurance I, II and Specific Endurance work to be performed in the Competitive Season. It must be noted that the sprint mechanics used during Extensive and Intensive Tempo training are different to those used at Race Velocity. Therefore, both of these methods should be used in conjunction with SPEED training methods where race-speed mechanics are developed. (Alternating Neural Training Days of Speed/Strength/Power training with Metabolic Training Days aimed at Energy System/ Endurance Training. After answering questions regarding Extensive Tempo training methods in my last post I was contacted by coaches asking the following questions: 1) What is the main role of Intensive Tempo training in the late Preparation Training Period of Sprinters/ Hurdlers? Intensive Tempo is the next step up on the Intensity Ladder from Extensive Tempo (behind Speed, Speed Endurance, Special Endurance I,II and Specific Endurance). Thus, Intensive Tempo training serves to bridge the gap between Extensive Tempo and Special Endurance I,II training. Extensive Tempo is employed in the first half, or more, of the Preparation Period to produce high levels of Aerobic Capacity and Aerobic Power at Intensities of 65-75-79%. Development of high levels of both Aerobic Capacity and Aerobic Power best prepare athletes to handle the higher intensity Intensive Tempo work that is aimed at development of Anaerobic Capacity or Lactic Acid Capacity. Intensive Tempo training methods involve use of runs that last 15 seconds up to 90 seconds at intensities between 80-89% OR 75-94% depending on whether you adhere to either the Winckler Energy System Training Chart or the British Sprint Training Methods Classification by Khmel and Lester. Regardless, percentages are best calculated by using each athlete’s 300-325 or 350m Time Trial effort as the 100% value. Calculations using the most recent time trial over a distance taking at least 40 seconds to run at full effort provides coaches with a 100% value from which to calculate each athlete’s 80-89% goal times. These goal times, based on current fitness level/ ability are termed Relative Intensity as the times are relative to each individual’s fitness / ability level. 2) How do you decide the starting volumes for Intensive Tempo sessions when making the transition from Extensive to Intensive Tempo? Whereas total volumes of Extensive Tempo training start around 1,000-1200m and can reach 3,000 - 4,000m over 6-8 weeks of Preparation Period Training, Intensive Tempo should start with total volumes per session of 800-1000m and can reach 1800 to 2800m prior to transitioning to Special Endurance I, II training methods in the Pre-Comp/ Competition Period. True 100-200/ 110HH, 100H type sprinters should aim for volumes starting around 800m and progress no further than 1800-2000m. 400 and 400 Hurdle types should aim for volumes starting around 1,000m and progress no further than 2800m. 3) What are good examples of Intensive Tempo Workouts for 100/200 sprint types? For 400 and 400 Hurdle types? An example of a starting workout for 100/200 sprint types at the beginning of Intensive Tempo training work could involve 4-5 x 200m w/3’ at 85-89% whereas 400m and 400 hurdlers might begin with a session of 5-6 x 300m w/5’ at 80%-89%. Another way of utilizing Intensive Tempo could involve the use of the Clyde Hart Speedmaker Workout where athletes would run 2-3 sets of 4 Speedmakers where athletes accelerate hard over 60m and then relax the next 40m before jogging 50m before the next Speedmaker. These are usually run in sets of 4. Intensive Tempo Training’s primary aim is the development of high levels of Anaerobic Capacity that will enable athletes to progress to both Special Endurance I work, that develops Anerobic Power, and Special Endurance II work that develops Lactic Acid Tolerance. These training methods, sitting highest on the Long Speed Endurance Intensity Ladder, are best prepared for through 4-6 weeks of Intensive Tempo that followed 4-6 weeks of Extensive Tempo. Use of this progression will give athletes the best chance for successful development of high level Lactic Acid Tolerance adaptations.
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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