Complete Speed Training Volume 2: How to Build Champion Sprinters
We struggled with the best way to announce the impending release of my brand new Complete Speed Training program that is specifically and completely geared toward developing 55-400m runners.
In the end, we chose the path of least resistance.
Complete Speed Training 2 is here. And it’s bad ass.
==> http://www.CompleteSpeedTraining2.com
With nearly 10,000 copies of the original CST sold in 106 countries since 2004, I knew that CST 2 had pretty big shoes to fill.
And, in truth, it dwarfs any other sprints training program that’s out there (including the original CST). Because the days of kidding ourselves into believing you can get real results with a single, rinky dink 45 minute DVD are over.
To quote that new Gatorade commercial:
If you want a revolution, the only solution:
Evolve.
I’ve evolved. And I’m betting you want to evolve too.
(You’ve seen the times kids are running. Can you afford not to?)
So Complete Speed Training 2: How to Build Champion Sprinters releases one week from today, Monday May24 at 10:00AM Eastern.
To tide you over, I created a video that shows you everything you need to know about developing your sprinters. In fact, this free video is probably more valuable than most of those rinky dink, stand alone sprints DVDs you’ve got laying in a pile at your house or in your office.
For instant access to this video and to be the first to receive all the updates on CST2, go here now:
http://www.CompleteSpeedTraining2.com
To your success,
Latif Thomas
P.S. You might be wondering exactly what’s in CST2. Weighing in at 9 hours of video, here’s the quick summary:
DVD1: Warm up and mobility
DVD2: General Strength and Conditioning
DVD3: Strength Training (the weight room)
DVD4: Plyometrics
DVD5: Starting Block Fundamentals
DVD6: Starting Blocks Analysis
DVD7: Speed Drills and Technique
DVD8: Acceleration and Maximum Velocity
DVD9: Relays
DVD10: Training Inventories and Biomotor Skill
DVD11: Training Phase Progressions
60 Page Training Manual (all content, no pictures)
- sample warmups
- sample conditioning circuits
- 12 week strength training program
- 12 week 55-200m training program
- 12 week 400m training program
Seriously.
==> http://www.CompleteSpeedTraining2.com
———————–
May 17th, 2010 at 8:02 am
Latif,
Will you take athletes on site for a clinic?
Thanks,
Micheal Munson
May 17th, 2010 at 8:16 am
Latif,
I travel a lot and don’t want to be tied down to a tv or computer to watch your DVDs. Is the program downloadable for use on and iTouch or iPad?
May 17th, 2010 at 10:08 am
1. Michael – I am not taking on any extra athletes or doing any clinic appearances at this time. If I do decide to make myself available, I will be sure to announce it.
2. Chris – Interesting question. At this time, the ipad/ipod version is only in the discussion stage. Though we are beginning to transition out of physical products starting after CST2.
May 18th, 2010 at 2:55 am
Latif,
Are the two training program (50-200 & 400) manuals offered in CST2 different than the two that are included in the “Program Design for Sprinters”?
Thanks,
Larry
May 18th, 2010 at 5:38 am
where can buy it?
May 18th, 2010 at 7:08 am
4. Larry – Yes they are different programs. I didn’t even look at the CPD 12 week programs when I wrote the 2 programs for CST2. I would never do my customers dirty like that by making you pay for a cut and paste job. Though it would have saved me many hours because writing programs is both time consuming *and* the least fun part of coaching!
5. meysam – You can buy it starting Monday May 24 at 12pm Eastern at this site:
http://www.completespeedtraining2.com
LT
May 18th, 2010 at 9:26 pm
Latif,
Awesome video and CST2 looks like just the program I am looking for to get started. I am a parent of a couple of Junior High children who want to do track and I have always loved Track & Field. My goal is to be become a good Track and Field coach to help them and hopefully some other kids become good sprinters and jumpers. I wanted to ask you about this program and training 12-14 year olds. I have read conflicting things about what exercises or weight training is appropriate and not appropriate for younger kids. I have heard you mention that you have trained middle school kids. Do you have to modify this program in certain areas to accommodate for their younger age?
May 19th, 2010 at 2:36 am
Latif, can I apply most of these techniques for training sprinters to our basketball players. I truely enjoy learning from this material. It has really opened my eyes. I volunteer my time to try and help them become stronger, faster. Thank you!
May 19th, 2010 at 3:47 am
Latif, what is the cost of the new system, and will you offer a payment system as well?
May 19th, 2010 at 1:04 pm
7. Roger – There is no evidence that says weight lifting will hurt or stunt the growth of pre-teen athletes. I say just use common sense – if a kid has never lifted weights before, having them start off with heavy squats probably isn’t a great idea. That said, in the program I discuss what you should do in the weight room, including what to do with young athletes who you feel are too young to do formal strength/weight training with. So do you have to modify the program for younger kids? Sure. They can’t handle the same volume as older athletes. But the principles are all exactly the same and, again, common sense based. But I cover everything.
LT
May 19th, 2010 at 1:14 pm
8. Paul – Obviously I don’t cover lateral movements, deceleration, etc. like I would if this was a basketball based program. And the blocks and relays information isn’t specific to your needs (though the analysis of kids coming out of blocks will probably help you understand some things about acceleration). But beyond that, much of what is contained in CST2 could be directly applied to your athletes. And if CST2 seems overwhelming, CST has some more of the agility based training you might be looking for.
9. John – We’re still wrestling with the final price point for the post-launch regular price. When you consider that a rinky dink, stand alone DVD sells for between $29-49, CST2 is easily worth well over $330 even if you only charge $30 per DVD and ignore the manual with its full 12 week strength training program, 12 week 55-200 program *and* 12 week 400 program.
However, the launch price will be discounted and we will offer a payment plan. You’ll have to check on Monday at *10am* EST for the launch price and also keep in mind that we ship on a first come, first serve basis. With the rush we’re expecting, you’ll want to order asap to avoid any delays.
LT
May 19th, 2010 at 6:23 pm
Am I missing something? How does one order? When you go to the http://www.completespeedtraining2.com site you get the free video but not a way to order the program.
Sorry if I’ve missed something, not the most internet/computer savvy coach out there!
Help, Haha!
May 19th, 2010 at 6:40 pm
12. Mike – Not a problem! The program won’t be released until Monday May 24 at 10AM EASTERN.
Right now we’re in the ‘pre-launch’ phase. But on Monday at 10am, go to http://www.completespeedtraining2.com and press the refresh button. The page will change to an order page.
People are getting excited about the release and we ship ‘first come, first serve’ so I highly recommend ordering as close to 10AM as possible to avoid any shipping delay if it’s pandemonium at the launch.
Be patient, Mike. CST2 is almost here!
LT
May 20th, 2010 at 6:35 pm
Cant wait for the release of CST2. Have had great success with the original.
May 20th, 2010 at 10:30 pm
Hey Latif, I have a couple questions. First, how does CST2 compare to the first version? Is there anything in the first version of CST that is not in CST2? Finally will there be any sort of discount or perhaps an upgrade program for people that have recently purchased CST? Thanks.
Nick
May 23rd, 2010 at 3:43 pm
My son plays baseball, I want to help him with his 60 time, what is the best option for us, 1 or 2.
June 2nd, 2010 at 12:54 pm
Hey Latif-
You have me stuck between a rock and hard place. Your programs are so great that I would be doing you an injustice by not recommending to other coaches in the track and field arena. Unfortunately, on the flip side your information has made ,my team one of the dominate teams in the area that I would be a fool to turn someone on to these gems and give up my advantage. Man you do really good work.
June 7th, 2010 at 1:41 pm
HAHA Clifford! That’s one of the best compliments I’ve ever gotten. People often say to me:
“Aren’t you afraid that giving away all your secrets will lead coaches, especially the ones in your state, to make their athletes faster than yours?”
My answer is no. Not afraid at all. I still think, when push comes to shove, my athletes will be more prepared. But also, if my program/s help another coach help more kids have a better experience, then that is more important to me than adding another state title or record to my resume. But being honest, I’ve watched my athletes lose to kids whose coaches own my programs. They outcoached me and their athletes outran mine. So they deserve all the success they experience.
So, I know your post is tongue-in-cheek, but ultimately I don’t think there is a wrong answer in your situation. If you feel some moral obligation to ‘pay it forward’ then go ahead and do it. You should still expect to outcoach the other coaches using a similar system. But if you want to keep the knowledge to yourself, that’s cool too. These people are adults and perfectly capable of going online, finding this information and purchasing it for themselves and their team. If they choose not to do that and want to stick to their mediocre results, that’s not your fault or your problem. Let your athletes keep beating up theirs. Survival of the fittest, my friend.
LT
August 8th, 2010 at 5:09 pm
Hi Latif,
Just a quick question. In the fisrt version of CST you show the progression of how to teach an atlete perfect running form. Will this drill/progression also be in CST2 as bad form/mechanics has always been a big thing for me? As I am not sure if you mentioned if it is in the CST2
August 9th, 2010 at 1:31 pm
Pharlap: The drill progression (and all progressions for that matter) in CST2 are more evolved, more technical and specific to track sprints. So, in all ways superior to CST1. For example, CST1 has one DVD committed to all things speed. CST2 has 4. And they average almost 50 minutes each in length.
LT
November 23rd, 2010 at 7:14 pm
I have both complete speed and prgogram design, but my problem has been always the support, sorry not support but more on advice from you Latif. I have many questions to ask but where can I go for this. I can never get help. Maybe I am ignorant of what sites to go to which I believe should be the first thing I am informed of.
November 23rd, 2010 at 10:42 pm
Greg: I do my best to answer questions, but I could spend 8 hours per day doing that and nothing else and still not get to them all. I answer most questions that are posted in the blog as long as they are in complete sentences and don’t ask me to review a program or something outrageous. But, you’re not posting in the blog and not getting your questions answered and I write in practically every email, ‘please do not reply to this email. if you have questions, post them at the link above.’ and I don’t see any unanswered questions from Greg in the blog admin section.
November 28th, 2010 at 8:04 pm
Thank you so much for your reply. I guess it has been my fault for not knowing about this blog. Anyway I am glad now I can finally ask my questions. By the way your training program is worth all the $$ I spent and more no doubt…
I have about 30+ kids that I am trying to train ages from 9-20yrs, this will be our first serious season. We have been on and off for 2 years but never had the best opportunity. We started 2 weeks ago 11/15/10 and have been doing mainly running aerobic work 2-3km. I have tried your 10×100m ext tempo workout but it was too much for them so decided maybe will start even slower than that, thus the aerobic runs. Today will be our first day of ext tempo and hopefully they can stand the pace now. I am starting 65% instead of 75% and same rest period of 1min. I am so bogged down trying to train these boys and girls. My kids come from same neigborhood, not a schoolteam.
1. I know I have too many, how do you recommend I make my selection to reduce,
2. Can I work on 10×100m for the next two weeks straight then get the reps up to maybe 4 rep more every 2 weeks after?
3. We do not have meets every week, so should I introduce a makeup meet every week for the competition feeling? We will be having 2 major competition July and November only and none before this.
December 1st, 2010 at 9:37 am
Greg: Much appreciated. Glad the information has been helpful.
First problem, way too much aerobic work. Though I don’t understand how doing 2-3km of aerobic work is something they can do, but 10×100 is too hard. Also, about 70% of the time I do the 10×100 workout, I do it based on perceived effort. I don’t give them times to hit. Also, I just have them jog the turns for recovery, I don’t time the rest. If I’m working with a handful of kids or doing it myself, yes it’s timed. But with large groups of varying ages and skills, you have to find a middle road compromise.
To your specific questions:
1. Too many what? Reduce what?
2. No because their bodies will adapt in less than 2 weeks so the workout will lose it’s value. To get the best results, you have to to individualize. So if I’m doing that workout, I might say we’re doing 5-20×100. 9 year olds might do 5 and 20 year olds might do 20 and, all things considered, it’s the same workout for the 9 year old as it is the 20 year old. Progressive overload is based on what your athletes give you, not a random increase in volume.
3. No because the training environment should be competitive. I would do some sort of trial or team pentathlon every 3-4 weeks if you don’t have any meets.
December 1st, 2010 at 3:38 pm
Thank you for the answers provided.
Q1. I meant the kids/athletes, I thought that having too much kids would just be a detrimental to my whole program and was thinking it best I cut it down, but am not sure of how I should or should not be doing this so early in the season.
Q2. Okay so it is based on the result of the workout itself. I will use the heartbeat check after each ext tempo day and see if ready for an increase or not. (since I will be doing this Ex Tempo during GPP, if after 2-3 months and the reps have gone up so much, could I instead of doing ex. 1×30x100’s, do 2×10x200’s? Also when it comes for the SPP should I still be doing this and still progressing?
Q3. Thank you will do just that.
Could you give me a sample long hill workout with rests..
Last qustion is regarding payment for your CS2, can it be arrange that I pay it by Paypal?
Sorry for so many stupid questions…
December 7th, 2010 at 11:40 am
Greg: 1. That’s up to you. I don’t like cutting kids if I don’t have to because it takes time to develop and kids you cut now might be good later. But, for example, I have roughly 70 sprinters/jumpers/hurdlers and just one 22 year old assistant with no coaching experience.
2. In a nutshell, yes.
3. Sure. 2-5 x 300m hills at 80% effort with a walk back recovery.
We do not accept PayPal. The only stupid question is the one that goes unasked.
LT
December 14th, 2010 at 7:32 pm
Again thank you, have another question/problem though.
1. One of my star athlete is suffering from something I am not sure of. I will try to explain as much as I can. It only happens when he is accelerating upto 70% or more. Everything is okay if he is only jogging, stretching, only when he tries to speed up. The pain is somewhere on his right side front hip. He feels a sort of a jolt when he is doing, he feels it all the way down to the inside of his thigh and also to his groin area. What do you think it is and any suggestions?
2. during GPP on speed days should I be doing 100% or less than that till SPP?
December 14th, 2010 at 11:09 pm
just to clarify my 1stQ. We do not have a proper hospital facility here like the rest of the world, and no doctors specialising in this kind of problems, thus I am looking for help elsewhere. Thanx
December 20th, 2010 at 11:27 am
Do I need to purchase CST before I purchase CST2?
I am a HS assistant with decent knowledge of the sport. I need help on when a workout is needed and what to do 3 days out. And day before a meet etc.
December 21st, 2010 at 4:51 am
Greg: 1. No idea, to be honest and I am not one to dispense medical advice. If you lack proper medical help, I’d try searching those symptoms online 2. You can go 100% with your accel work during GPP.
December 21st, 2010 at 4:52 am
Paul: No you don’t need CST before getting CST2. Though, if you’re more looking for program design/periodization than drills and exercises, check out:
http://www.completeprogramdesignforsprinters.com
December 30th, 2010 at 3:40 pm
Hi Latif, I’ve been reading your site for a while now and I really enjoy your articles. I’m a rugby coach in Wales and I always have players coming up to me asking about speed training. At the club we have a strength and conditioning coach who takes care of that aspect of preparation, so I was wondering if it is going to be possible to buy individual DVDs from the CST2 set? I’d be interested in DVDs 5 and 6 but have no interest for example in block work etc.
Many thanks
January 18th, 2011 at 10:20 pm
Hi again Latif,
Sorry for asking the medical advice thing, I told my athlete since we aren’t sure of what to do, he should just quit training till he feels better.
Another query I have is, I usually train my kids even though its raining but I was just told recently I should not do this. What is your comment on this, what would you rather do in your situation when there is no other place to train other than outdoors, also if for example the day was an endurance day, if I am to skip due to rain, should I skip that day altogether or just do it the next day and so forth?
Thank you.
January 23rd, 2011 at 3:39 pm
Latif
Could you also explain how acceleration during warmups are supposed to be done, for example 3×75%-89% acceleration 30m. How is it expected to be done? Just running up to 75% speed and holding until the 30m or running with fast high knees exagerated? I would really appreciate this clarification here.