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Programming “Speed” for the Combined Event Athlete
Shawn Wilbourn Associate Head Coach
Duke University Track & Field
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Outline of Today’s Talk
Speed vs. Special Endurance Should speed always be the focus?
Designing a System Lots of plates in the air!
Effects of Strength on Speed Selecting the right exercises
Moving forward with the plan Macro-Cycle Considerations
Neuromuscular Coordination Velocity Zones
Sample Micro-Cycles
Grouping Considerations & Final Thoughts
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How Important is Speed?
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Speed is ultimately the greatest limiting factor in any event.” -- Gary Winckler
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Special Endurance Beyond Speed in the Decathlon – Andy Higgins
- Running technique - Running rhythm - Special endurance - Strength endurance
400 & 1500 meters Not falling into the
speed trap
Beyond Speed…
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Acceleration Max Velocity
Special Endurance
1 & 2
Speed Approach
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Acceleration Max Velocity
Special Endurance
1 & 2
Speed Approach
Short-to-Long Approach
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Acceleration Max Velocity
Special Endurance
1 & 2
Speed Approach
Long-to-Short Approach
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Gotta have a system…
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System Components
Speed
Designing a system…
Essential Components
Strength
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Effects of strength on speed
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Strength Matters!
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Strength Matters!
Big Force + Minimal Time = Run Faster
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Exercise Selection
Max Strength (Acceleration) Squats Overhead Presses Bench Press Mid-Thigh Pulls Full Pulls
- Push – Pull - Friday drop 10%
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Strength-Speed (Max Velocity) Push-Jerk Squat – Press Mid-Thigh Pulls Mid-Thigh Clean / Snatch Power Clean / Snatch
Exercise Selection
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Speed-Strength (Competition) CM-Clean / Snatch Jump Squats Complexes
Exercise Selection
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Moving forward with the plan…
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System Consideration
Volume & Intensity
Rest & Recovery
Compatible Grouping
Programming Considerations
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The Yearly Plan – General Prep Phase
Speed Hills, Progress to flatland
Event Technique Progressions
Tempo Build to 3k meters
Strength Lower intensity (8-10 reps)
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Speed 95-100%, full recovery, free lap
Event Technique Pair with speed work (approaches)
Tempo Volume stabilizes
Strength Increase intensity (3-6 reps) Decrease volume
The Yearly Plan – Specific Prep Phase
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Speed Volume maintained
Event Technique ^ intensity from comps
Tempo Decrease volume
Strength Decrease volume
The Yearly Plan – Competition
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The Plan Works!
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Let’s take a closer look…
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Neuromuscular Coordination
Training = Neural, not Metabolic Speed is a skill
- Adequate exposure is required (very demanding)
Most Dangerous May require 10 days – 2 weeks to recover
Least Understood Why can’t we do a 1 rep max a second time?
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• High Intensity: 95% - 100% of best time
High CNS demand
Enhances muscle fiber recruitment
Improves speed
Requires at least 48 hours of recovery Charlie Francis (2004)
Velocity Zones
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• Medium Intensity: 76% - 94% of best time Too slow to be specific to the training objective
- Biomechanics
Too high to recover adequately within 24 hours
- Injury Charlie Francis (2004)
Velocity Zones
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Enhances work capacity Promote leanness Enhance mood state Incorporate as 800/1500 pace work * Suzuki et al (2004): Incorporating low intensity session improved Relaxation Mood state Readiness to train relative
to complete day of rest
Velocity Zones
Low Intensity: 75% of best time or slower
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Keep all running workouts above 95% or below 70%
Start high in intensity and move up in volume
Lift weights on speed day
Use tempo for recovery & pace work
Additional Considerations
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Sample Micro-Cycles
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Sample Week - GPP Monday
- Steep Hill Sprints; Lift
Tuesday - Tempo; Skill Progression
Wednesday - Long Hill Sprints (long-short), Lift
Thursday - Tempo; Skill Progression
Friday - Shallow Hill Sprints; Lift
Saturday - Pool Tempo
Sunday - Rest & Recover
*Progress to flat land speed work
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Sample Week - SPP Monday
- Starts; Speed; LJ; PV; Lift
Tuesday - Low intensity event tech; Tempo
Wednesday - Non-contact/GS Circuits
Thursday - HJ; SE; Lift
Friday - Low intensity event tech; Tempo
Saturday - Starts; Hurdle Rhythm/SE
Sunday - Rest & Recover
*Progress to flat land speed work
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Sample Week - Competition Monday
- Speed/Hurdle; LJ/PV; Lift
Tuesday - Tempo; Throw
Wednesday - SE; Hurdle; HJ; Lift
Thursday - Non-contact
Friday - Low intensity event tech; Tempo
Saturday - Pre-meet / Comp
Sunday - Rest & Recover
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Grouping Considerations & Final Thoughts
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Compatible Grouping Considerations
Neuromuscular Demand - Group high together & low
together
Coupling Time - Period of time in which force
is being applied
Technical Commonality - HJ & Javelin
Rhythm Demands - 110HDiscus
- SP200m
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Intensity Scale
Low 1
2 3 High 4
S.T., Speed, Full Approach GPP, Weights, Skill
Plyos, SE, Short Approach G.E., Skill Progression
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Thank You!
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Let’s Talk