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A rainy day
Is an opportunity!
I had to defer the DUCCs session this morning due to rain. Given that it's freezing cold outside and windy it's a good day for being indoors. I've just been to the butcher to get the 4.5kg of mince beef for tonight's spag boll for Spin and it's bloody cold out! So today's jobs - work on sprintTracker to get it to the point where I can (still with a lot of manual hacking) enter some individual efforts into the database. I'm also going to keep chipping away at the sprint drills page.
I did get a good chance to speak with Martin Barras last week, his sprint progression is this :
- strength
- power
- acceleration
- speed
- speed-endurance
He has his sprinters gym work set to lead the program by around two weeks. For example :
In a strength block, they're concentrating on strength in the gym and on the bike (squats, deadlifts, legpress (if you must ...) in the gym, K1's on the bike). They max out on strength in the gym about two weeks before they do on the bike, and start working on power (cleans, snatch, hang clean pulls, clean pulls, ballistic leg press etc) before they switch the emphasis over to power on the bike, and so on. The rough gym to bike matchup is this :
| block |
Gym |
Bike |
|---|---|---|
| Strength | squats deadlifts legpress |
K1's big gear efforts |
| Power |
various cleans snatches ballistic legpress |
smaller gear rolling start efforts (short duration) |
| Acceleration | plyos various cleans & snatches |
MACC's various acceleration drills |
| Speed | plyos various cleans & snatches etc |
Motorpaced high speed work |
| speed-endurance | ergo work |
motorpaced high speed-longer efforts Longer powerjumps race-like efforts |
I'm going to see if I can get more information about the gym work that Craig Colduck used during the speed and speed-endurance blocks. Craig wrote a famous article that I have a copy of here. I'd also like to compare this to how Gary West is programming these days and also John Beasley. There's many ways to skin the cat!
