RE: FAQ about CST2 (read this)
Here are some answers to the most popular questions we receive about Complete Speed Training Volume 2: How to Build Champion Sprinters:
QUESTION #1: How does CST2 compare to the first version?
>> CST1 is structured to apply to all sports. CST2 is narrowly focused on track and field sprinters.
CST1 is 3 hours,5 DVDs and a manual that covers the content on the DVDs with a general 28 day program, consisting mostly of drills and exercise descriptions, workout planning tips, etc. in a voice over format.
CST2 is 9 hours, 11 DVDs and a manual with information not covered in the DVDs, plus full 12 week programs for the weight room, short sprinters (55-20) *and* long sprinters (400m).
CST1 is what I knew in 2004. CST2 builds on all the experience and knowledge I’ve acquired in the past 5+ years. So I clearly have much more to share, which is reflected in the fact that the program is three times bigger.
The main difference in the programs is that CST1 is all voice over. CST2 has more lecture style presentations setting up the different drills, exercises where I explain your different options, why and how certain things should be done at certain times, common problems athletes face when acquiring these skills and how to fix them or avoid them altogether. It’s not just continuous drills and exercises because it shouldn’t be.
It started that way, but it felt so incomplete I had to add the ’set up’ content or it would have been an inferior program. That said, there’s still many hours of CST1 style voice over, just better than you see in CST1.
CST2 is like going to a seminar/clinic except you’re watching it on your TV or computer.
You understand the type and quality of information I give out each week. Just picture that as part of one continuous program specifically geared toward track sprinters and spread over 9 hours.
QUESTION #2: Is there anything in the first version of CST that is not in CST2?
>>CST2 doesn’t quite have the sheer volume of drills and exercises CST1 has. The drills and exercises from CST1 that I don’t really use in training I just cut from the program. So, for example, you won’t see as many hip/glute or ab exercises this time.
And there’s no Agility Training DVD because I’m not too concerned about lateral movement skills with my track athletes.
Other than that, there’s nothing in CST1 that isn’t in CST2. I don’t think you should have to buy CST1 to be able to understand CST2. But there is a ridiculous amount of information in CST2 that is not in CST1.
For example, CST2 has 2 DVDs on blocks, a relays DVD, 2 DVDs on workout planning and periodization. CST1 has none of this.
CST2 needs over 2 hours cover how to teach acceleration, maximum velocity, force application, speed drills etc. CST1 covers it all in 32 minutes.
Seriously. I just put the Pure Speed Training DVD from CST 1 in to see how long it was. Child’s play compared to CST2. Child’s play.
And CST1 is still the best speed training program on the market, in my opinion. Well, until Monday.
QUESTION #3: If I don’t coach track, will CST2 help me?
> Yes, of course. But the original CST is probably better suited for your needs and it’s still well worth the value. So, I’d go with CST1 instead.
Question #4: I know it’s geared toward track athletes, but what age/skill range is the information geared toward?
> While CST2 would benefit any track coach, at any level, who is interested in improving their knowledge and program, CST2 is primarily geared at high school coaches and athletes.
Question #5: What are the differences between CST 2 and Complete Program Design for Sprinters?
>Complete Program Design for Sprinters is strictly a video tutorial on periodization/workout planning/program design. It’s presented in PowerPoint format and details all the foundational information required to write effective workouts like how to do a training inventory, how the body’s energy systems work, how to progress through the training phases, etc. Then I show you step by step how to structure your workouts using specific examples by event and time of year. I also cover how to get your athletes to buy into your system and how to use goal setting to get better results.
CST2, in short, is the nuts and bolts of what your practices are going to contain once you decide what workouts and skills you want to teach. So CST2 shows/covers all the warmup and GS exercises, the weight room and plyos, how to teach acceleration and top speed and speed drills and what it should look like and how to cue it. I also cover all the ways you can be more economical with your time and/or connect the different elements of training to, again, get better results.
They’re entirely different programs, with the exception of CST2’s DVD10 & 11 which could be described at CPD lite.
Question #6: How I can relate the info given by the program into terms that my 11 year old will totally understand. She has raw talent and doesen’t even see it. She ran summer track 2 years ago and didn’t like it cause she didn’t win as much as she thought she should. How do I get her up to speed of the kids that have been running track for serval years and also begin to maximize her efforts?
> Once you start going through the program and develop a better understanding of ‘why’ you need to do certain things, you’ll be able to show her or explain what she needs to do and it will make sense. You get her up to speed by developing her into a better overall athlete using CST2 and introducing new concepts as she is able to handle more information. It’s a process and it can’t be learned overnight. Just be patient and focus on effort in pratice and focus during races, not winning. Especially at her age. If you reframe things to be focused on execution and not placement, the times will come.
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Some of you may have more questions. Feel free to ask them below and I’ll do my best to answer them.
To your success,
Latif Thomas
May 21st, 2010 at 12:08 pm
The price seems okay, but I am retired and live in a rural community. I simply can not afford the price at this time. I am attempting to build a track club in the community and it is slow going. Would you consider constructing a beginner’s guide for developmental training which would not seem expensive to someone on a fixed income?
May 21st, 2010 at 12:14 pm
Will there still be a 3mo. payment plan involved like on CST1?
May 21st, 2010 at 12:20 pm
Hi Latiff,
I understand that your new program is primarily track and field oriented. I still believe it wil help me teach athletes in any speed and pwoer sport. Am I wrong? Let me know who the audience is with this new program. Either way, I am excited about CS2. God bless.
Sincerely,
Paul Donelson
May 21st, 2010 at 12:36 pm
1. BJ – I will certainly keep that in mind as I look at future projects.
3. Head Coach – We’re still debating the payment plan for the launch price. But there will be a payment plan for the regular price.
4. Paul – It will certainly help you teach athletes in any speed and power sport since the foundation of training for speed and power comes from track and field. So the audience is coaches of developmental track sprinters, but outside of the lateral movement skills, much of this is the same type of work I do with my field/court sport athletes.
LT
May 21st, 2010 at 12:57 pm
How much is the cost of CST 2? Is there any discount if I bought CST1 and complete program design? Do I need CST2 if I have CST1 and CPD( complete program design?
May 21st, 2010 at 1:07 pm
My $0.02,
When you buy a DVD for $39, you get $39 worth of information.
When you buy DVDs for $199, you get $199 worth of information.
So when you pay…. ….
May 21st, 2010 at 1:11 pm
Hi, I just purchased CST1 in Jan 2010 will there be CST2 updates offered for purchase? Because I really interested in 12 week programs and new updates from previous CST1.
May 21st, 2010 at 1:42 pm
5. Sprints coach – I’ll let you know the price on Monday. CST1 customers will get an email from me Friday or Saturday. Do you need CST2 if you have CST1 and CPD? I’m not sure how to answer that question. Like I’ve said elsewhere, CST1 is not track specific. I don’t relate anything I talk about to sprinters. The Speed DVD in CST1 is 32 minutes. The speed drills, acceleration and max velocity section in CST2 is over 2 hours long. And then the 2 blocks DVDs are another 70+ minutes. CST2 is CST1 on the cream *and* the clear.
May 21st, 2010 at 1:45 pm
6. Jimson! Great to put a face to the name! In 99/100 cases I’d completely agree with you. But in this case, for this launch, I think people are getting a far greater value of information than what they’ll have to pay. Plus, I’ve paid $39 for DVDs that did not give me $39 worth of information…
May 21st, 2010 at 1:50 pm
7. C. Tate – CST2 is one ginormous update to CST1. Yes there is cross over information. After all, a back squat is a back squat. There’s nothing new to explain there. I had to cover it again since I didn’t design the program in a way that forced you to buy CST1. What I didn’t do in CST is explain the different ways to structure weight room sessions and all the other details of setting up and addressing strength that go far beyond whether or not I show back squat in both programs.
LT
May 21st, 2010 at 2:58 pm
The way I’m reading this, it seems like CST2 has more in common in terms of information with Complete Program Design:Sprinters; is the major difference CST2 is just the information and CPD:S offers the scheduling aspect? How will the two compare?
Also, if someone were still looking for a resource for field sports, I’m sure CST1 is still a great program, but you mention there are aspects of it you no longer implement. Will you ever offer an update or addendum to CST1 to eliminate or replace those drills?
May 21st, 2010 at 3:38 pm
11. Self trained – I’m clearly describing it wrong. DVD 10 & 11 have a lot in common with Complete Program Design for Sprinters. I’ll agree there.
But the rest of it is very much like the original CST, except more than just voiceovers during all the drills. I still do all the CST1 style voiceovers during all the drills and exercises, except they reflect the monumental increase in knowledge and experience I have no compared to when I was doing CST1. So it’s the same as CST1, except better.
There are less total exercises in CST2 because I chose to spend the time talking about implementation, options, psychology, troubleshooting of mistakes, how to run a more organized/fun/effective practice, etc. as opposed to just doing voiceovers for exercises I know I don’t use in my practices anymore. There’s nothing wrong with those drills, it’s just the 80/20 rule: 80% of your practices will use only 20% of the drills in the program. Like 80% of your team’s points probably come from roughly 20% of your athletes…. So it’s more like CST1 than CPD, but the info I cover in DVD 1 – 9 is nothing like CPD. So, like CST1, but on a whole different level.
CPD is 100% scheduling. DVD 1 – 9 of CST2 is everything you would want to add to practice except the scheduling part. CPD tells you to do 6 x 60m out of blocks on Monday during Special Prep and why. CST2 gives you every possible tool you’ll need to maximize how fast your sprinters can run those 60s. CST1 sort of gives you those tools, except CST1 is junior varsity and CST2 is Varsity.
I’m gearing my focus more towards track and field since 95% of the athletes I work with are sprinters. We have other comprehensive field/court sport programs in the works with very good coaches who specialize in those areas.
LT
May 21st, 2010 at 5:22 pm
I don’t think you can come up with a price that would stop me from purchasing! I have been coaching for 20 years and anyone that knows track will have to admit that this is A+ info. Great job coach!
May 22nd, 2010 at 5:47 am
I’m sold, just waiting for the release date. I’ve revamped my entire summer vaulting program to focus my team on better running mechanics…this is a great leap forward in teaching both beginners and open athletes how to increase their performances on the runway.
ajb
May 22nd, 2010 at 10:10 am
Coach,
In your strength training, do you now implement the functional strength training that is promoted by Mike Boyle in your exercises? For example: Doing Rear-Foot-Elevated Split Squats instead of regular squats, doing single leg deadlifts, utilizing single arm presses, pulls, and rows, etc. for your upper body.
May 23rd, 2010 at 9:42 am
13. Coach P – That sounds like a challenge! I think it is good info that is worth far more than what you’ll pay for it. But I do appreciate the support.
14. Al – Then CST2 should definitely help make that process more simple.
May 23rd, 2010 at 9:48 am
15. William – I still do squats, but we also do rear foot elevated split squats. But I was doing that long before Boyle came out with Functional Strength Coach 3. We do traditional deadlifts as opposed to single leg because developmental athletes don’t get as much out of the single leg versions of the aforementioned exercises, in my opinion. We also do a lot of rowing, pulling, etc., but I don’t coach in a vaccuum so while a lot of the stuff might get a slightly better response, I don’t have the facility, budget, staff or small group sizes that would allow me to do a ‘perfect world’ program. I don’t think it needs to be that fine tuned to get big results. But, all in all, I do believe in many of the same things Boyle does -some directly influenced by him and some things not.
May 24th, 2010 at 8:14 am
Hi Latiff,
I bought your CST1 DVD set a few years back to help my son develop more speed and agility for Football. It was(still is) an excellent resource for me in helping him achieve his goals as he approaches HS in a couple of years. While I am VERY tempted to purchase your new CST2 DVD set, I think my wife would have my head if I did at this point in time, especially since he is not involved in Track & Field…..yet! LOL However, you mentioned that you also have other comprehensive field/court sport programs in the works as well. Please keep me posted on this. And by still remaining on your distribution list, I look forward to all of the free content you have also been providing thus far as well. Great stuff!
May 24th, 2010 at 8:17 am
I am sold on the whole program. I just want to know how I can relate the info given by the program into terms that my 11 year old will totally understand. She has raw talent and doesen’t even see it. She ran summer track 2 years ago and didin’t like it cause she didint win as much as she thought she should. How do I get her up to speed of the kids that have been running track for serval years and also begin to maximize her efforts?
May 24th, 2010 at 9:41 am
18. FBDad – Glad you like CST. Definitely keep an eye out on my emails as we will be releasing a comprehensive, football specific program later this summer.
19. Coack NIK – First you can always ask questions in the blog which I answer about 90% of. Once you start going through the program and develop a better understanding of ‘why’ you need to do certain things, you’ll be able to show her or explain what she needs to do and it will make sense. You get her up to speed by developing her into a better overall athlete using CST2 and introducing new concepts as she is able to handle more information. It’s a process and it can’t be learned overnight. Just be patient and focus on effort in pratice and focus during races, not winning. Especially at her age. If you reframe things to be focused on execution and not placement, the times will come.
LT
May 24th, 2010 at 1:34 pm
What are the differences between CST 2 and Complete Program Design for Sprinters?
May 24th, 2010 at 2:01 pm
21. Mike D – CPD is strictly a video tutorial on periodization/workout planning/program design. It’s presented in PowerPoint format and details all the foundational information required to write effective workouts like how to do a training inventory, how the body’s energy systems work, how to progress through the training phases, etc. Then I show you step by step how to structure your workouts using specific examples by event and time of year. I also cover how to get your athletes to buy into your system and how to use goal setting to get better results.
CST2, in short, is the nuts and bolts of what your practices are going to contain once you decide what workouts and skills you want to teach. So CST2 shows/covers all the warmup and GS exercises, the weight room and plyos, how to teach acceleration and top speed and speed drills and what it should look like and how to cue it. I also cover all the ways you can be more economical with your time and/or connect the different elements of training to, again, get better results.
They’re entirely different programs, with the exception of CST2’s DVD10 & 11 which could be described at CPD lite.
Hope that helps.
LT
May 25th, 2010 at 5:07 am
Latif,
I play a field sport where cutting and change of direction is very important. I really want to improve my speed, as the best players are the fastest and most agile. I would really like to purchase one of your programs. You have said that CST2 is a far superior program to CST1. However, CST1 has the agility DVD and agility ladder ebook which i think will be valuable to me. At this stage it is a really difficult decision because you have offered up CST2 this week for a really good introductory price. I would love your honest advice, which program should i go for?
May 25th, 2010 at 6:51 am
Yes Jimson, you would say that, seeing that you are in for a hefty affiliate commission when CST2 is bought through your site. Full disclosure is honesty, anything less is obfuscation.
May 25th, 2010 at 9:03 am
24. Ahh Jimmy Jack Funk. There is a palpable irony in calling someone out for lack of full disclosure when you didn’t even use your real name.
May 25th, 2010 at 9:22 am
23. Steve – I did say that CST2 is far superior to CST1 – but more in comparison to how CST2 the track program compares to CST1 if you try to focus on the ‘track’ side of the spectrum. But this doesn’t make CST1 any less of a program. In my opinion, it’s still the best overall speed training program not called CST2.
All that said, I think CST1 is your best option because it is more specific to your needs. Any other questions, let me know.
LT
May 28th, 2010 at 2:34 pm
I have to youngster ages 7 and 9 who play sports year round, track being their favorite. Would either the CST1 and/or both benefit the boys since their bodies are still developing?
June 7th, 2010 at 11:40 am
My son is a junior in HS. Will your program be something he can do on his own or do I need to explain it all to him? Is the weight training gone over in detail? I am convinced he need more than his birdy arms to help power his legs; is this correct?
June 7th, 2010 at 1:27 pm
B White – I’d go with CST1 because it covers lateral speed and agility and, at that age, if they play multiple sports, it’s a better overall option. I see no reason to also get CST2.
Gerald feigin – He can do it on his own as many customers train themselves. Though he’s going to have to be a highly motivated kid to stick to it with no instruction. The weight training is gone over in detail. Yes, he’ll need more than birdy arms (lol) to generate the force required to maximize his ability. He absolutely must get in the weight room.
LT
December 23rd, 2010 at 11:03 pm
I am a sprinter trying to walk-on to my track fiedld tema at my college. I guess my question is which program you would suggest for a sprinter trying to train himself. I know CST2 has excercises and stuff but I have 6 year of track experience which have gotten me familar with most of everything. I was leaning toward CPD but I don’t know if it tells you about excercises and how much rest you should have between them. For example, does it talk about how many time to do plyometric a week and when to do stuff like that.
December 29th, 2010 at 10:48 am
Neal: I recommend CPD for you. It doesn’t tell you how to do the exercises, but instead it tells you what exercises to do, how many and how often based on your event and the time of year. So I’d say it’s exactly what you’re looking for:
http://www.completeprogramdesignforsprinters.com
May 26th, 2011 at 3:52 am
latif whats going down man just wanted top say thanks just purchased your cst2 program and wow lastr year used bud winters training manuel to get my kids going my 8th grader runs all 3 relays and i really needed a solid program to get him prepared for high school ur dvds are just what the dr ordered and wow its alot of info but well setup and easy to understand even for someone with no track experiance i had been using ur youtube videos for quite sometime so thanks for that to best investment ive made so far i rtrain them all year round his team broke 5 school records cant wait for high school well just wanted to say THANK YOU for such great info .DANNY
September 10th, 2011 at 5:05 am
Coach, I’m in a bad situation. I’m training by myself for the masters 400 and don’t have a coach. Any advice and which video series should I purchase?
September 10th, 2011 at 6:54 am
Rani
1. Complete Program Design for Sprinters: http://www.completeprogramdesignforsprinters.com
2. Complete Speed Training Vol. 2: http://www.completespeedtraining2.com