First Post

Have created a blog to help with ideas and thoughts by putting them down in words.

Please enjoy and provide feedback.

Comments

Post a Comment

Popular posts from this blog

Coaching is a Science Experiment

Image
During the past two years, I have been experimenting with a few ideas, concepts, and thought patterns to assist the athletes and becoming a better coach. Some of them seem to work, whilst others haven't, and some I am unsure of. The three mains ideas, I been working on have been 1. In gym with undulating periodisation style, changing set and rep pattern every two weeks 2. Developing cues to assist athletes, one such is for throwers to think of their body and positioning as a corkscrew. 3. Adapting my philosophy as a sprints coach and introducing Mike Hurst Concurrent Program My thoughts on the success or otherwise on the above. Undulating Periodisation  Most of the squad, struggled with finding applicable weights suitable for the rep scheme in the first week. This meant they really only had fifty percent of a training block that product results. Towards the commencement of the early competition we moved this to three week blocks. It seemed to work, but unsure...
Read more

Understanding 100m Speed

Image
Understanding 100m Speed According to Kovacs (2005) the 100 metre can be broken up into the following model Figure 1 If you look at figure 1 above, maximum speed is reached between 40 and 70 metres.   In table 1, below, shows the respective 20m splits and reaction time of the medallists at the 2009 IAAF World Championships (IAAF: 2009).   The table indicates that all three of the medallists run their fastest 20 metre segments between 60 and 80 metres.   Further evidence of when the elite 100 metres sprinters reach and run there fastest splits is shown in table 2 (Lee 2008)             Usain Bolt Tyson Gay Asafa Powell RT 0.146 0.144 0.134 20 2.88 2.88 2.92 2.92 2.91 2.91 40 4.64 1.76 4.70 1.78 4.71 1.80 60 6.31 1.67 6.39 1.69 ...
Read more

Extensive Tempo Sessions

Image
What is Extensive Tempo Tempo are intervals to develop work capacity.  There are two types of tempo intervals Intensive -  These are used by 400-800 runners to adapt to the accumulation of lactic acid. Extensive Extensive tempo work, however, is performed strictly in the aerobic energy zone and promotes general fitness development and recovery via circulatory mechanisms.   As this is only about Extensive Tempo , Intensive tempo will not be discussed Extensive tempo runs are performed in-between high intensity training sessions on soft-surfaces (i.e. natural grass) in configurations and over distances that allow for easy implementation on a soccer or football field. For ease I tend to use Extensive Tempo with an intensity of 65-75%, Jim Hiserman breaks up Extensive Tempo as following Extensive Tempo ‘A’ (Aerobic Power) Rep Distance:    100-200m Intensity:            70-79% of 150m T...
Read more