(Video) The best way to design workouts?
Is this a good workout for your sprinters?
==> 8 x 200m
Here’s a hint:
‘Yes’ and ‘No’ are both wrong answers.
How can that be?
We know that fixing the fatal flaw in running mechanics is critically important to you and your sprinters. But poorly constructed workouts erase all the hard work put in by you and your sprinters.
Watch this video to see how changing your approach to workout planning will immediately lead to better results:
When you order Complete Speed Training 2: How to Build Champion Sprinters by midnight tonight, Wednesday May 26, you’ll get access to my exclusive, members only Coaching Group.
If you’re the kind of coach who understands that you can never know enough about making your athletes faster and you want to get more detailed and specific information and help, you’ll want a spot in The Group.
If you procrastinate and wait, you won’t get in. The information I create and the topics we cover will only be available to members of The Group.
I won’t release it later and I have no plans to open up any more seats. (If you already ordered, don’t worry, you’re already in and I’ll be sending you more information once the launch ends)
Remember, you can get all 11 DVDs and the 60 page manual for an extremely low price if you order Complete Speed Training 2 between now and 11:59pm Eastern on Friday May 28.
If you use the information I cover in CST2, I know your sprinters will get faster like I know the sun will come up tomorrow.
I invite you to take a leap of faith like so many others have. I know I can’t force you to believe me, but those who have consistently get great results.
To your success,
Latif Thomas
Complete Speed Training Volume 2: How to Build Champion Sprinters
May 26th, 2010 at 12:44 pm
Latif, sounds great I can’t order though until 1 June.
May 26th, 2010 at 1:12 pm
Great video Latif. Excellent explanation on how people can have their results by design and not by coincidence.
I did send you an email about the program for the sprinters.
I am about to start training a whole hockey team (20-25 kids)in the weight room but i have trained soccer kids. I know the fundamentals are the same and those 2 sports share similar moves.
U have a program that will help the hockey high school kids improve their game by working out off the ice?
Hristo
May 26th, 2010 at 2:45 pm
Latif,
Thank you for laying out the need to have a bigger plan for the season and year. I have also focused on the individual workout rather than the training cycle and the needs of the athletes in each phase. We are trying to find the $ to purchase your whole program. We owe it to our athletes to get a better handle on this.
Thank you,
Bob Desiderato, Apollo-Ridge High School
May 26th, 2010 at 3:14 pm
Latif… great information.
What would you recommed for myself. Im recovering from acl surgury (partial tear/ cadever replacement) and I am cleared to start training again. Im almost at 3 months. However my coach has my rejoining my fellow members of the track team. I have not trained since my surgury and find many of the workouts overwhelming and I know my knee is not ready for the intensity. I have worked aeorbic base beginning at post op 1month on my bike. what workouts could I use to improve my lactic tolerance and maybe begin some aneobic base. Ive been lifting now for a month… 2-3 times a week with moderate weight. I thinking of beginning a version of gvt training designed my chris poliquin to regain some lost muscle mass in my lower extremities.
What are your thoughts.
Cory
May 26th, 2010 at 3:15 pm
No and yes
May 26th, 2010 at 4:10 pm
my friend and I have being following the speed training information you sent me,which we find very useful and interesting, but our big problem however is that we cant see the video, it keeps stoping after each second. we were wondering if you could send us a video by mail, we are ready to pay the of posting. Below is our mailing adress.
TO LAMIN TUCKER
NEW SOUTH WALES
2204 SYDNEY
AUSTRALIA
Thanks and much appriciations for sharing your wonderful knowledge with us.
Regards
Lamin and Hawa
May 26th, 2010 at 4:15 pm
You talk about 70% and 80% efforts. How do you determine what 70% is? For example, I have a guy who runs 52.0 in the 400. How do I determine a 70% effort for 200’s in a work-out?
May 26th, 2010 at 6:22 pm
(I’ll get to some of the other posts later)
2. Hristo – What you need is the original Complete Speed Training: http://www.completespeedtraining.com
5. Charles Shaw – Come on Charles. You’ve got to do better than ‘No and yes’.
7. Brian – I base times off their personal best at that particular distance. So repeat 200s would be based off the % of that athlete’s best 200, not their best 400. I see no value in running a 200 at 70% of 400 pace.
How to figure it out: multiply the athlete’s best time at that distance x 100 and divide by intensity. so if you were trying to get 70% of 52.0 it would be 5200/70 = 74.3
May 26th, 2010 at 10:29 pm
Latif thanks for the suggestion, I did take a look at it. In that product do you have programs from stabilization, all the way to power for athletes?
While those athletes perform at a decent level, they are not using the weight room correctly and most of them are not even lifting. That said I need to treat them as beginners in the weight room even though they are fairly decent on the hockey arena. Do I make sense?
So my question is….
1.Does that program focus on beginning to intermediate to advance weight room training?
2. Does the program tell me how to handle 15-25 kids at the time in the weight room?
If so, I want that product.
please advice
Hristo
May 27th, 2010 at 2:43 am
Great seed for thought it makes you break your taining into easy to understand steps.Keep up the great work will be purchasing CST2.
Thanks Andrew
May 27th, 2010 at 5:49 am
Latif,
I found your video presentation very interesting – and of course you are right in your premis that you have to understand what energy systems a workout will be tapping and what outcome you are going to get from a session before inserting a session into a programme. 8×200m is a very interesting one for me. It was a key measurement session for me during the winter. I took 3 minutes recovery once we were really into the winter programme. I also know that the other main British squads at that time ran this session (so we could ask each other \”how are your 8×200m going?\”). The athletes we are talking about here ranged from 44.3 to 45.5 over the 400m. I definately was not a speed based athlete with a 200m pb of 21 seconds flat – but I could endure! I knew I was on plan when I could rep the 8×200m in 23.5. Given that my 200m potential at that time of the season was probably around 21.5; and given that the weather in Scotland was never any better than pretty cold, I reckon that I was runing these around 90%+. In essence we would look at repeating the session every 3 or 4 weeks and seeing how much we had improved. These times were pretty universal around the three 400m squads in the UK yet some could run the 200m as fast as 20.3. My point would be that it is definately horses for courses because even though all of us ran to exhaustion in the session the percentage of flat out varied fairly significantly in running similar times.
Enjoying the videos.
BW
May 27th, 2010 at 9:49 am
Hi Latif,
I wanted to ask you if you utilize pool workouts at all, especially for injured athletes and if so what type of workouts or energy system is best to tap into during that time?
May 27th, 2010 at 11:25 am
Latif,
Have you done any work with pole vaulters to improve controlable runway speed? Would appreciate any thoughts you have on improving running speed while carrying a pole.
May 27th, 2010 at 12:44 pm
4. AthleteCory – This winter I had a girl who was coming back from a torn ACL/MCL the previous May. Of course, she was 6 months post-op, not 3. This girl is a 400 type, but she could not handle the volume of work or the mechanical breakdown that comes with submaximal work. She literally didn’t get through the first day of practice. So I dropped her down to my ’short sprints’ group where everything is mostly ’speed day, low volume tempo or GS circuit, speed day, tempo or GS circuit…’
While this wasn’t her ideal workout group, she never missed a practice, qualified for the state meet at 300m, etc. My point is that I would advise short acceleration work (0-20m) only for speed work. For aerobic work – GS circuits or tempo runs no longer than 100m. We used to have her go 50m, decelerate, go 50m again (@ ~70%). She was cleared for everything in the weight room and had been working with a personal trainer who taught her impeccable lifting form so I didn’t have to worry about that. If you want to improve lactic tolerance, I would keep to the same workout parameters I describe above, just shorten the rest. I don’t think you can go wrong with a Charles (I assume you meant Charles) Poliquin program if you don’t have access to a quality trainer.
LT
May 27th, 2010 at 1:01 pm
6. Lamin and Hawa – Unfortunately I can’t honor your request simply because it would open up a flood of similar requests that I simply don’t the time or resources to address. If you’re having a problem watching the videos, it could be due to your internet speed. Start the video, pause it, and wait a few minutes while the video loads. That often solves peoples’ problems. I also recommend you update your Flash player.
9. Hristo – CST is not ‘program’ based in that I don’t lay out a series of programs simply because I’d have to charge 10x more because of the value of program design. I do agree, completely, with your opinion and approach to introducing the weight room.
1. Nope. It just focuses on teaching the fundamentals of strength training – how to teach, cue and correct core exercises, as well as basics of prescribing volume and intensity, sets and rep schemes.
2. No. CST2 covers that. My quick recommendation is to either split the groups so they’re doing different lifts or split the lifts so half is doing upper body and half are doing lower body.
LT
May 27th, 2010 at 1:07 pm
11. Brian – Great post! In college my coach called that workout The Straight 8. Now I didn’t have your speed, I was a 21low, 47mid guy, but that workout told you a lot about your conditioning. And it wasn’t very fun, especially when running in a group of highly competitive guys who are just as fast as you are!
12. Chenel – Absolutely. Well, if the kid has a membership to the YMCA or somewhere with a pool. Otherwise I do bike/elliptical work. But if I had access to a pool, I’d be bringing groups to the pool as recovery work or to get them off their feet (and, of course, as rehab) especially once we got to the middle of the season and their legs and minds needed the rest.
You can do aerobic work in the pool and lactic work. I generally go lower intensity in the pool. You can’t really substitute pool work for speed, speed endurance or special endurance work.
May 27th, 2010 at 1:10 pm
13. Harry – I have not as we do not have pole vault in our league. But I would say that, beyond standard running mechanics, improved core strength and shoulder stability would aid in running with the pole. I would especially focus on stabilization work like planks, ab45s and roll outs.
May 27th, 2010 at 4:22 pm
Latif I thank you and really appreciate your feedback. You can tell that I am interested in what you have here, I just want to make the best decision.
I see that CST2 is 177 and CST is 197.
Are these programs specifically for sprinters? Or they apply just as well for hockey, football, soccer, etc?
So as I mentioned earlier I will be taking over a high school hockey team from about 15-25 kids in the weight room. and have them do some exercises/drills to improve speed and efficiency but mostly will be in the weight room.
Which program do you think would be more appropriate for that?
I know we briefly touched upon it but I wanted to be really sure I understand your guidance.
Thank you for the enlightenment again and I am looking forward to your help with helping my athletes
Hristo
May 28th, 2010 at 12:19 am
Thanks for all of your expert advice Latif. My son tore his left quadriceps muscle and it is obviously painful to run. He is getting better (he has been to the doctor and is slowing working his way back), but I was wondering if you had any feedback on what he should be doing to strengthen the muscle while it mends. Would a stationary bike help? Thanks!
May 28th, 2010 at 1:45 pm
18. Hristo – I would still say that CST1 is the better choice for your needs.
19. Joe – I don’t feel comfortable giving that type of advice without a better understanding of his injury and limitations.
June 1st, 2010 at 3:08 pm
Hi Latif, is this video still available to review? I was away for a few days and when I tried to click on the link to watch the video, nothing happened. Just received CST2 today. Can’t wait to look at it.
June 7th, 2010 at 8:17 am
Hi I have really bought into your program form just watching the clips i get in my email. so I ordered the speed training 2 dvds alast week and I also ordered the ebook that I was told would be here in 24 to 48 hr and I have yet to have it emailed. why is that
June 7th, 2010 at 1:07 pm
Roger – The video works fine for me, so it should be OK. Try updating your Flash settings.
Coach Johnson – Orders generally *ship* within 1-2 *business* days. Your order was placed 6/4 and would ship, at the latest, Monday 6/7 and should arrive within a week of shipping. Also, there is no ebook with CST2. I think you are referencing CPD, which is digital. If you have not received your login instructions by the time you read this, let me know.
LT
June 7th, 2010 at 8:43 pm
Right on Latif!
Each day ’stuff’ happens and that too influences the days training. Will be looking into your products more now.
July 5th, 2010 at 9:33 am
Once again an excellent reminder to all coaches no matter what amount of experience thank you
July 5th, 2010 at 9:34 am
excellent and informative and a refresher course thank you
October 2nd, 2010 at 8:45 pm
hello mr thomas, i am from venezuela and i have a baseball academy, our mission is to develop better baseball players for MLB organizations, we get the kids ready for the scouts to take them to usa, on of the things the scouts look for in a position player is speed(does not includ pitchers), they make them run the 60 yards dash and the time has to be less than 7sec, i have a 16 years old kid with very good skill to baseball but he needs to improve his speed(7,12 sec) i think he could run 6,9/6,8, can it be possible?. what do you recomend me to do. thanks for all the videos that you show on your web, thay er very helpfull to me. watting to hear soon from you. jose montilla.
December 14th, 2010 at 9:08 am
Latif great info can you tell me about what affects lactic acid has and how to get rid of it ,,i do masters 200m i’m 59 275lbs run 30sec trying to get in 20’s used to play football and basketball at tenn st.took up running ,my kids run any and all info is greatly appreciated those back side mechanics was great step over drive down things i had no idea about am now incorporating into my workouts quick twitch all that thank you for your valuable info is it possible to get me info on progessive info for the body not to break down physiologically while training year round just started sprinting 2 yrs ago and want to get betteri know you are busy but if time permits please send me some info i’ll pay for it,,be blessed vinny mccoy and family
December 21st, 2010 at 5:03 am
vinny mccoy: Lactic acid, in short, shuts down the muscles making movement both painful and increasingly difficult. Get rid of it through structured recovery workouts, massage and other forms of manual therapy. If you’re looking for detailed info onproper training, I highly recommend:
http://www.completespeedtraining2.com
LT
January 14th, 2011 at 10:21 am
Latif,
Our high school track meets are on Thurdays. If I want to have quality speed work days, should the speed work occur on Monday followed by a lactic acid/aerobic day on Tuesday compared to the reverse?
Thanks,
Andre
January 14th, 2011 at 1:04 pm
Andre: Yes. You do not want to do lactic work the day before a speed day.
February 22nd, 2011 at 7:20 pm
Hey Coach Thomas,
I’m an sophomore in Mass and I’m coming off a rather disappointing winter season (our 4×2 was going for the school record that we got last year, and at states we got interfered with and ended up missing all states by one place). But now I have about 4 weeks in between seasons, and I know that my coaches don’t really put a lot of thought into the workouts. Over the winter I was PRing almost every meet and got down to mid 37s in the 300, and I did a lot of hill work trying to get down to low 37s or high 36s by the league meet…I ran 38.3….I saw the advertisement on athletic.net for the 96 minute “how to train champion sprinters” video and I watched the whole thing and realized how little I knew about training. I’m planning on running the 400 in the spring, as I ran it the last meet last year and realized I had wasted my whole season on the 200…As I mentioned before my coaches don’t seem like they put any thought into their workouts at all (over winter break they were almost the exact same thing for 3 days straight). And (this is really embarrassing) but I don’t really know the difference between aerobic, anaerobic, lactic acid workouts and when to do them and all that, so I was wondering if you could kind of give me some guidelines for what I should be doing over the next few weeks before I have to deal with my coaches(hopefully the snow will melt off the track…). I really want to be successful in the spring individually, so maybe I can have a chance at competing for a medal at D3 states this year instead of having to try and make all states on the 4×4, and I would really appreciate any help. P.S sorry if this is really long…
Thanks,
Billy
March 6th, 2011 at 2:07 pm
Billy: Terrible situation man. I feel your pain. I looked you up so I know where you’re from. Funny because you guys generally have some good sprinters, I never would have guessed. But I don’t want to blow up your spot. You’re only a sophomore so don’t start getting too stressed out. I didn’t even start running track until spring of my sophomore year and I ended up with a scholarship to UConn. And I did not have great coaching: never did a speed workout or a dynamic warmup, never lifted or did a plyo, never had a race plan. It’s hard to tell you what to do over the next few weeks because you probably can’t see your track either. I’ll send you an email, but if I don’t in the next few days, post again here to remind me.
March 8th, 2011 at 1:38 pm
Latif,
I have been trying to train my daughter to be a better sprinter. This is her Junior year and her coach does not have a plan. She makes them do mile warmups and trial times. I guess that is running the full race. I have seen your video’s and now I am wanting to be her trainer. I have the time and she has the willingness. I guess, I sort of have the same question as Billy; what is the difference in the energy trainings. I have read enough to know that you do not do the lactic acid training the day before the race. We are in Texas meet have begun. She needs some coaching because her coach thinks it is all done by screaming at the athletes. My daughter also disqualified her team on how she received the baton and now her coach will not even include her in the relays and she is the fastest so far. That does not say a lot. She is just at 13.22 PR and she knows that she can be faster and I want to help her get there. What are your suggestions for me as a parent?
March 9th, 2011 at 11:20 pm
Hey i just saw your reply now while going through my nightly procedure of looking random things up on my phone instead of going to sleep…anyway, yeah my coaches arent TOO bad it’s just that they give us a workout but they don’t specify what percent (and if they do they never actually explained that it should be precise, i just thought it was how you felt was about 80% or whatever) or exactly how long to rest in between. I havnt had the chance to run too much lately but i found the pre season 400m training program and i tried to do week 10 or something and when i got to the 3×10x100 i was on the ground ready to die after the first set…the snow has finally melted off the track now though and i have another week and a half before the spring season starts im hoping to get a hard week in next week before the first week of practice, because it’s always the toughest