Could you please elaborate a little on Mr. Boyle and your latest philosophy of concentrating (entirely?) on stabilization?

>>> I’m going to cover this in more detail in an online seminar I’m going to be putting on in the next week or two. So keep an eye out for my emails on that. The short answer is that you don’t do crunches or flexion/extension actions while running, so doing them in training doesn’t develop the specific strength that carries over to the track. What do sprinters do while run? They have to stabilize the torso (flat stomach and lower back, chin up and chest up, etc.) so that is the type of training we should be doing with our sprinters. Again, I’d say about 85% of the core work I’ve been doing the last few years has been stabilization work, with our flexion/extension/rotation mostly taking place during GS circuits and bodyweight training where timed stabilization holds are not convenient.

LT

>>> Yes.

LT

>>> The specific answer to this question is: It depends on the strengths and weaknesses of the specific athletes you are talking about. The general answer is – yes I would probably do some tempo runs and definitely long hill runs during the prep periods. An 800 does require some of the qualities those tempo runs develop. But I wouldn’t want to do so much slow, plodding tempo runs that it takes away from the sprint technique they need for the 4. (This is a philosophy of mine that has changed even during the course of this 12 week program). My preference would be to develop aerobic capacity and power using shorter intervals with less rest vs. doing a lot of long slow runs. I still believe the 800 is treated too much like a pure distance event and things like speed reserve, strength and power are ignored. But how you’d divide those workouts up, my friend, is the art of coaching.

LT

Just to clarify. BSS are done with db only or can also be done with barbell? Secondly, db bench is bench press using dumb bells? Thirdly, db incline is incline bench with dumbells? Finally, single leg dead lift is also typically done with dumb bells? Thanks for the great info and for the dedication to always searching for the better mouse trap!

<<< BSS with DB or barbell. I prefer barbell. The answer is yes to all your other questions.

LT

Finally, do you copy mike boyles core workouts – dynaic supermans, hip raises, dynamic side plank, off bench side plank, knee abductions e.t.c

im waiting for pay day then will buy both yours and mikes materials and cant wait

>>>> We’re in a max strength phase now so use as heavy weights as the athletes can handle while maintaining appropriate technique. For the track workouts, we are now at a point of the season where I want intensity to go up and volume to plateau and start to drop. So make the runs faster, but keep the same rest. This, of course, will result in fewer total reps as the athletes will fatigue faster.

Mike’s new philosophy on core work is to eliminate all flexion and extension work and do progressions of roll outs and plank work. As you can see from the program I’m posting, nearly all ab work is stabilization work. Roll outs (on the ball or with the wheel) aren’t really reasonable for large groups, but the plank work is and that is where I focus my efforts.

LT

>>> The cause for that is likely due to footstrike taking place in front of the center of mass and slapping a plantarflexed foot into the ground, placing great stress on the foot, soleus, back of the knee, lower hamstring and upper hamstring. Or if athletes are landing heel to toe, they’re likely pawing back at the ground with all of the force going right to the first joint/break inthe chain, which would be the back of the knee and lower hamstring. Solution is teaching proper mechanics (drills), glute activation, force application, resistance work, improve strength levels, video analysis, etc.

LT

>>> You have to understand that GPP is General Physical Preparation. This is extremely specific. The main issue is that you’re doing WAY too much quality work. As in, you’re doing it every day which is not possible. So if you follow this plan, you will either get injured or be so overtrained that you lose all desire to workout.

>>>tanx latif
plz break down the problems of this program and help me to understand what shoud i do.again i’m 100&200m sprinter.

>>> Good catch David. This video explains why better than I can here:

http://www.functionalstrengthcoach3.com/squats.html

LT

>>> This program would be ideal for someone trying to jump from 52 to 49. But it’s designed for athletes who have a 24 week season, meaning their biggest meet is 24 weeks from when they start training, so keep that in mind.

LT

>>> You should start at the beginning because you wouldn’t be able to finish these workouts. If you could finish these workouts then I should be fired immediately from my current job and any job I might potentially get in the future.

LT