Speedendurance.com

Michael Johnson, Jeremy Wariner’s Magic Workouts (Part 2)

Posted: 12 Apr 2011 01:10 AM PDT

This is Part 1 of a 2 part series. Click here for Part 1.

There are numerous articles on the 300-350 meter distance for special endurance workouts. It is no co-incidence they are all within the "40 second zone".

Let's take a detailed look at some more examples with real split times and recoveries.

2 x 350 with 5 minutes rest

Prior to his 43.18 WR in Seville, Michael Johnson quoted on a Sports Illustrated interview that he did 2 x 350 with 5 minutes rest in "42 and 43 seconds". Obviously, he meant to say 42/43 second PACE, and that gave him the confidence he needed to determine he was ready to assault the WR. It is possible the article was wrong and he was referring to doing 3 sets of 350 meters (see below).

Jeremy Wariner quoted in an IAAF interview with a similar workout in 2007 with split times of 40.09 and 41.60.

Just a reminder that 40 seconds for YOU may be 325 meters, or even 300 meters, so adjust your workout accordingly.

3 x 350 with 5 minutes rest

Michael Johnson would run 3 x 350 meters in 45 seconds with 5 minutes rest. When he ran 3 reps in 43 seconds with 4 minutes rest, that, too was a confidence boosting workout to run with lactate.

2 x 450 with 10 minute rest

Another gut-wrenching butt-locking workout is Clyde Hart's springtime 2 x 450 meters with 10 minute rest. He suggests aiming 57 to 58 seconds for College kids. Originally, he started with 15 minutes recovery and worked his way down to 10 minutes.

Now, you didn't think I would end this article without revealing Michael Johnson's splits?

Well, he did 2 x 450m in 50 seconds with 6-8 minutes rest!

At first when I heard “50 seconds”, my jaw dropped. (I can barely run a 400 in 50 seconds, let alone 2 x 450)

But it does make sense.

A 400m in 43.18 average speed is 9.26 m/s and factoring acceleration with blocks.

A 400m with a running start in 43.18 average speed is 9.48 m/s (i.e. run 410m, time the last 400m)

So to run 450 meters in 50 sec is 9.00 m/s.

Conclusion

Basically, magic workouts exists IF you can reach your target goals for the performance you desire.

So it's not really the workout that makes it magical, it's really the athlete performing to your expectations.

… and the confidence you need going into the next race!

That could be a Season Best, Personal Best, Masters Age Group Record, or even better, a World Record!

Do you Need an 8 week Off-Season Football Training Program?

Posted: 12 Apr 2011 12:50 AM PDT

Spring Football is around the corner.

In fact, it's already here when you count the off-season.

Track coaches who coach multi-sport athletes such a American football will love this complete program as it resembles Track and Field due to the speed, power and strength requirements.

Duane Carlisle, currently the Director of Sports Performance at Purdue University with 16 years as a NFL Strength Coach, has a complete comprehensive speed, strength and conditioning program for football athletes called Total Football Training.

It's on sale now with $50 off until midnight April 15.

If you've seen the last 2 free videos from www.footballtrainingeducation.com, you are familiar with Duane Carlisle.

You don't win the SuperBowl from 60 minutes on the field. You start from your off-season training program which lays the foundation for success. And it all starts with stronger, faster, and injury free players with good nutritional education!

Coach Carlisle's product includes 6 DVD's and a manual covering movement training, strength training, recovery, warming up, mobility and stability, speed training, agility, self myofascial release, AIS, nutrition, mental training, an 8 week off-season training program (outlined in detail in weekly workouts labeled Day 1 to Day 4 for 8 weeks), and much more.

The intended audience is for football coaches, trainers and parents of football players.

If you're interested in faster, stronger, more explosive players or don't have time to become a strength
and conditioning expert, then there is no other speed, strength and conditioning program for football that you could compare it to.

All the details such as what speed workout to do, or what lifts, sets and reps you need for the weight room are all explained in this DVD package.

Click here for more information on Total Football Training ($50 off until April 15).

It is the fashion,it is the world

Tuesday 12 April 2011