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Bud Winter’s So You Want to be a Sprinter Now on Kindle Posted: 06 Jul 2011 01:43 AM PDT Based on popular demand, Bud Winter's 2010 edition of So You Want to be a Sprinter is now available on Kindle. Best of all, it is half priced at $9.99 on Amazon.com US, Amazon.co.uk UK and Amazon.de Germany. If you haven’t bought this book yet, or if your original copy is worn and soiled, now is a good time to pick it up digitally… forever. You can read his book on the regular Kindle, the Kindle DX, or even an Apple iPad or iPhone. Here are the 3 stores carrying the Kindle versions: Amazon US (.com) Amazon UK (.uk) Amazon Germany (.de) So You Want to be a Sprinter? In 1956, Bud Winter of San Jose State University and Speed City fame published a landmark book titled So You Want to be a Sprinter. It was updated in 1973 and became foundation for many coaches back then who would later become world class coaches. Those coaches include Usain Bolt's coach Glen Mills, Frank Dick, Dan Pfaff and Loren Seagrave, just to name a few. His former athletes-turned-coach included Lee Evans, Dennis Johnson, Ray Norton and Bob Poynter also used and endorsed this book. John Stallcup, the primary editor, and I amalgamated the different versions as well as updated some of the terminology and imperial to metric distances. 98% of the original book remains intact. The Kindle version is the same as the 2010 paper version with a slight modification to the formatting for the Kindle. What is "So You Want to be a Sprinter"? So You Want to be a Sprinter covers: The 3 ways to be a faster sprinter Starting technique and using blocks 8 essential drills for proper sprint form The gather and the finish lean Full detailed training plans for the year 'round athlete AND those starting in January Lee Evans specialized Training plan Relaxation The 7 attributes that makes a champion It is a complete concise book with simple cues and uses his classic Champ vs Chump analogies to get the point across to new sprinters. The paperback book is reasonably priced at $19.95 There is also a "Coaches Edition" spiral bound book.  In the past, many coaches used this book as a field journal and scribbled their own notes in the book.  The "Coaches Edition" book is normally $21.95 and with a sale price $19.95. Whether you are a High School coach or a Track and Field fan, So You Want to be a Sprinter is definitely a book for your collection. I certainly can endorse this book!

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Summer Sprint Training: Important Variables to Consider Posted: 05 Jul 2011 01:10 AM PDT This article is guest blogged by Jim Hiserman, author of the books Program Design Method for Sprints & Hurdle Training and Strength and Power for Maximum Speed Jimson's informative blog article on Sprint Workouts addressing Speed Training appropriate for the major competitive portion of the year was, as usual, a great resource for coaches and athletes competing this Summer. But what about the thousands of High School and Collegiate sprinters in the U.S. who have finished the season and are ready to resume Summer Conditioning programs? I know too many high school and college coaches who use only General Conditioning methods over the Summer for their sprinters and hurdlers. These General Conditioning methods do not include Speed (95% of Absolute Speed/Relative Intensity) or Sprint Specific Strength Exercises. Research and coaching literature reviews suggest that Absolute Speed be present in varying amounts throughout the Training Year. Research has shown that as the speed of runs decreases, the biomechanics will also change. These changes are more dramatic than most coaches would imagine. The IOC Biomechanics Project at the 2008 Beijing Olympics pointed out significant differences between Usain Bolt's biomechanics when comparing his Opening round 10.20 with his Final 9.58. Indeed, research shows that in order for positive enhancement or maintenance of Absolute Speed, training throughout the year must include some sprint efforts of 95% or higher at least once per week. This is necessary to improve or maintain the timing of muscle firing patterns (which include both inter-muscular and intra-muscular coordination) similar to competition speed. For more information explaining the importance of Absolute Speed in varying amounts throughout the year, coaches should access CLASSIFYING SPRINT TRAINING METHODS by British National Coaches Michael Khmel and Tony Lester. Sample Exercises & Workouts Just as important to the Neural Training that must be present in Speed Training during the Training Year is the application of the Specific Strength/Power exercises shown to be most important for Speed improvement and/or maintenance. Squats, Pulls and Deadlifts address the very important Neural Training components vital to the increase of Maximum and Explosive Strength relative to Sprint Mechanics. Variations of the Squat (Half squat, Quarter squat, Snatch Squat, etc.) and Clean (Clean Pull to Chest, Snatch Pull to Chest, etc.) and Deadlift (Clean Deadlift, Romanian Deadlift, etc.) should be vital components of Sprint Training on a year round basis (see Weightlifting in training for athletics-Part II, NSA Vol. 20, issue 2, pg. 38, IAAF 2005). Additional background information on Specific Strength/Power Training for Sprint/Hurdle Training can be found in Strength and Power for Maximum Speed Because the intensity of these types of activities is high, the volume during the Summer is kept low. One day of Speed and one to two sessions involving one to two of the key Strength exercises is sufficient. Other general exercises, especially emphasizing Core /Postural Strength development, can be implemented along with Extensive Tempo runs emphasizing a progression of increasing total volume per session two sessions per week. Basically, three track training sessions per week would involve one day of Speed with low volume/high intensity, one day of Extensive Tempo with longer reps (250-400 up to 600) and one day of Extensive Tempo with shorter reps (100,150,200). For a complete explanation of Extensive Tempo and Speed workout guidelines, coaches can refer to either CLASSIFYING SPRINT TRAINING METHODS or Program Design Method for Sprints & Hurdle Training About the Author Jim Hiserman's other published articles on this site include: A Total Sprint-Training Program for Maximum Strength & Power, Core Strength, and Maximum Sprint Speed (5 part series). A Sprint & Hurdles Program Design Overview Training for Development of Maximum Speed Basic and Advanced Technical Models, including Proper Execution of Key Drills Speed throughout the Training Year 400 Meter Training: Greater Strength = Faster Times (3 Part Series) 400 Meter Training- Blending Short-to-Long and Long-to-Short Methods – (2 Part Series) Speed Training: Developing a Sound Philosophy How to Improve Acceleration Part 4 Copyright © 2011 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: SpeedEndurance.com recommends: Tom Tellez and Dan Pfaff Training Videos – For sprints, jumps, hurdles and throws Complete Speed Training – General Guide for All Sports Complete Speed Training 2 – For sprinters 55m to 400 meters 100 meter Training with Marc Mangiacotti – Excellent for High School and College coaches 800 meter Training with Scott Christensen – Excellent for High School and College coaches

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Performance vs Maintenance: When Do You Quit Sprinting? Posted: 04 Jul 2011 01:15 AM PDT The recent talk about Tyson Gay's injuries leads me to ask the question: When should you stop thinking of "performance", and focus on "maintenance"? Or perhaps move up in distance? After Tyson Gay scratched out of the 100 meters semi finals, people suggested he retire, or that he only has "two or three" good races left in his body, or maybe he should have surgery and focus on the London 2012 Games.   (i.e. forget the relay at World Champs, buddy) Asafa Powell, A Great Role Model To answer the question on Performance vs Maintenance, I think Asafa Powell is a great statistical role model (well, for the first 95 meters that is).  He's been fairly consistent, runs great races early in the year, and has never scrapped an entire season due to injury.  Also, his results are well documented. A while back, I wrote about peaking after a certain number of "training years" (read Masters Track is like a Car: It's Mileage, not Age that Matters), and it may be time to just maintain your peak form, or simply move up in distance.  (read When Athletes Hit a Plateau – Change Distance or Change Training).  Quincy Watts, the 1992 400m Barcelona Olympic Champion was plagued by injuries as a 100 meter sprinter, so he moved up to the 400 meters.  The results speaks for themselves.  (see the video here) Life is like a roller coaster… you are either going up or going down.  Once you reach that crested peak, there's only one way to go, and that's downhill.  Even more so with Masters athletes… nobody gets better with age, unless you are Mr. Barnwell. Back to Asafa.. A quick glance shows his last EIGHT years running season bests between 9.70 and 9.90, or the last SEVEN years under 9.82 or less!  Incredible. His recent 9.78 race in 2011 was near perfection, except for the fact that he only "ran" for 95 meters. By looking at the chart, I feel he still has a chance to run 9.69 given the right wind conditions, altitude, perfect reaction time and race execution.  He must, however, run for the full 100 meters (no kidding!).  I think 9.58 is out of the question for him, but then again, I have been wrong before.  I feel it would be highly suspicious for anyone running between 9.70 and 9.90 for the past 8 years to "suddenly" run 9.58 without some radical change. Then again, after 8 solid years, I don't think he should go on a radical weight training or special plyometric training with fantasies of running sub 9.58.  His technique is near perfection.  He has the best arm synchronicity with his legs compared to the rest of the elite sprinters. I think he should focus on not getting injured and simply go on "maintenance mode" and run sub 9.82 for as long as he can. Copyright © 2011 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: SpeedEndurance.com recommends: Tom Tellez and Dan Pfaff Training Videos – For sprints, jumps, hurdles and throws Complete Speed Training – General Guide for All Sports Complete Speed Training 2 – For sprinters 55m to 400 meters 100 meter Training with Marc Mangiacotti – Excellent for High School and College coaches 800 meter Training with Scott Christensen – Excellent for High School and College coaches

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India’s 4×400m: From Cheers to Tears Posted: 01 Jul 2011 01:00 AM PDT Last fall, I hailed the India's Women's 4×400m relay as the greatest race of the 2010 Commonwealth Games. Perhaps it was one of the greatest races in ALL of 2010 with Usain Bolt having an off year. Nobody expected India to medal, let alone win a gold.  Even the TV commentator ruled them out until the final 200 meters. But, sadly, in the world of Athletics, success comes with scrutiny.  Guilty until proven innocent. Word has come out that three members from the India's Women's 4×400m relay team were suspended for failing a drug test.  And we're not talking about the recent Methylhexaneamine and supplement contamination. Mandeep Kaur tested positive for stanozolol and epimethandiol while Jauna Murmu tested positive for epimethandiol.  Mandeep ran the finals in both Commonwealth Games and the Asian Games while Murmu ran the in the preliminary round of the Commonwealth Games. The next day, Sini Jose, also part of the victorius 4×400m relay team tested positive for metabolites of methandienone (see article here) I am sure there is a logical explanation for all of this. The full story can be found here: http://www.thehindu.com/sport/athletics/article2145340.ece? In case you missed that amazing race, here is the link on YouTube, or see below. Copyright © 2011 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: SpeedEndurance.com recommends: Tom Tellez and Dan Pfaff Training Videos – For sprints, jumps, hurdles and throws Complete Speed Training – General Guide for All Sports Complete Speed Training 2 – For sprinters 55m to 400 meters 100 meter Training with Marc Mangiacotti – Excellent for High School and College coaches 800 meter Training with Scott Christensen – Excellent for High School and College coaches

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