Bruny Surin's 100 meter Training Plan
Published: Thu, 01/05/12
| SpeedEndurance.com | Success in Track & Field ... and Life | ||||||||||
|
In this issue:
Happy New Year everyone! I’d like to take a minute and wish everyone a Happy New year. Please take the time and enjoy what matters most: Your Family! Why do I say this? Shortly before Christmas, you may have heard about Lee Evans suffering from a brain tumor without health insurance and 2 months short of his 65th birthday to qualify for Medicare. You can read my story here in the Blog, and I setup a Paypal Donation box with Lee’s son Aleator Evans. I am proud to say we have raised over $6000 from you, the readers, who reached out and made a donation during these tough times. At the time of this writing, the surgery on Lee was successful and is recovering well in San Jose (which ironically is the home of Speed City… where it all began) Bruny Surin’s Training plan Before I was a 400 meter sprinter, I was a jumper in Montreal back in 1985, and my main competitors were Edrick Floreal and Bruny Surin. Edrick went on to a great Triple Jump career and is now the Head Coach at Stanford University. Bruny switch to the 100m and was part of the 1996 Olympic 4x100m Gold medal relay team. Thanks to one of his coaches, Michel Portmann, he has provided a detailed annual plan to share with the readers of SpeedEndurance. You can download the PDF file here. (204KB, 9 pages) It covers the annual plan training cycle, and gives detailed workouts for his speed, speed endurance, weight training and plyometrics. A great read if you want to learn more about structuring your plan. Introducing www.StrengthPowerSpeed.com Back in Vancouver, Derek Hansen held annual conferences at Simon Fraser University with yours truly, me, as the camera man. Over the years, we have stockpiled several recorded videos from a variety of presenters and a variety of topics… mostly in the strength, power, and speed areas. We also hosted Clinicians speaking about their specialties in the area of injury, recovery and regeneration. At the request of the presenters, some of the videos will be free, and some can be purchased. The site also has guest articles from a variety of contributors, so it’s worth taking a look. If you are a Strength and Conditioning coach, you’ll definitely want to check it out. Click here for www.StrengthPowerSpeed.com Best of Dec 2011 As always, here are the best articles for December 2011. Enjoy! Jimson Lee SpeedEndurance.com Did Stephen Francis Read my Jamaican Sprint Secrets Report? 2011-12-01 04:00:00-05 When I wrote the Jamaican Sprint Secrets ebook, which you can get for free when you sign up for the free monthly newsletter, the section on Stephen Francis was based on older interviews during the peak years of Asafa Powell. The 2011 World Championships in Daegu was a disappointment for Stephen Francis’ team MVP when [...] read more... Do Sprinters Breathe when Sprinting? 2011-12-02 04:00:00-05 Here’s a common question from the mailbag. Do Sprinters breathe when sprinting? The answer is, of course, yes. There are a few pointers on when to breathe (inhale) and when to simply exhale. And when to hold your breath. If you want to read more about deep breathing and its effects, read Deep Breathing Exercises [...] read more... Interview with Jamaica’s Dennis Johnson 2011-12-05 04:00:00-05 Dennis Johnson is a household name in Jamaican sprinting. He was part of the San Jose State “Speed City” era with Bud Winter. In 1948, the Official world record for the 100 yard dash was 9.3 seconds held by Mel Patton. Back then, you had to break the WR by TENTHS of a second, not [...] read more... Calculating 400 meter Potential [Video] 2011-12-09 06:30:00-05 I did a 10 minute video on Calculating 400 meter Potential, giving conversions for 200m, 100m and 60 meter times. The indoor track competitive season has begun, so if you just ran a 60 meter indoor, read on. Scroll below, or click here for the video on YouTube. Here is the presentation in PowerPoint with [...] read more... Calculating 100 meter Potential from 30 meter Flys 2011-12-12 07:45:00-05 Friday’s article on Calculating 400 meter Potential stopped at 60 meters. So to continue the downward spiral, I will show some extrapolations from 30 meter fly times or running start. You can use the Freelap to accurately test 30 meter fly times. I wrote a lengthy piece on What is a good time for 30 [...] read more... How to Use Starting Blocks: Case Study #1 2011-12-13 07:20:00-05 Here is a sample analysis of a sprinter using starting blocks. As always, I try to keep my videos under 10 minutes. Normally, I need a whole hour or 90 minutes to critique a full starting block analysis. If you want more information on how to get a great start with starting blocks, read The [...] read more... 30 meter Sprint Times Revisited 2011-12-16 06:45:00-05 I want to thank @TrackNation for pointing out some useful references. It might be better to have all the references listed in a single page, instead of flipping back for forth to multiple pages. The following are national norms for 16 to 19 year olds from the reference Physical Education and the Study of Sport: [...] read more... Most Effective Ab Workout? 2 Minutes or 1000 reps? 2011-12-20 04:00:00-05 The 6 pack abs, or a “washboard stomach”, seems to be the holy grail for the average non-athlete. For athletes, especially sprinters with above average muscle mass and below average body fat, a six-pack (or even 8-pack) appears to come with the territory. We don’t train for 6-pack abs, it just comes naturally. But we [...] read more... Secret to your PR is only 6 inches: the Gap between your Ears 2011-12-21 04:00:00-05 I was going to leave the second half of the title off, and simply call it, “The Secret to your PR is only 6 inches”. But that would cause a lot of curious people, especially boys and men, to click on the link expecting adult content or some LaShawn Merritt joke. And heaven forbid, I [...] read more... How to Run the Indoor 300 or 400 meters [Video] 2011-12-22 04:15:00-05 I created a 12 minute video on How to Run the Indoor 300 or 400 meters. The indoor track competitive season has begun, so if you plan on running a 400 meters indoor, read on. Scroll below, or click here for the video on YouTube. Here is the presentation in PowerPoint with the transcript of [...] read more... |
Past Newsletters
| ||||||||||
|
| |||||||||||
| |||||||||||
