Maximizing "Nerve Transmission" With T Inj

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Very often, the strength gains from weights is offset by the accompanying hypertrophy (specifically sarcoplasmic hypertrophy), which impedes acceleration & speed.

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there was a thread in CF forum with that subject. From what i gathered and from my limited experience, with proper lifting body type tends to hover around what seen in probably all sub 10 sprinters with the expetion of carl lewis but then again he was prety tall. Which is quite some mass but not obsenly so. Whether there is some other body type i do not know, but that one seems to work.

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I just wanted you to be more clear.

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you got me there, i cant:P

feynman was once quoted to say "if you cant simplify something to freshman level that means you dont completely understand it".

that, or it doesnt get any simpler. Time (and lots of reading) will tell

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How much force is transmitted through the achilles tendon and knees for instance during tempo running?

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perhaps way to much...i mean, doing lots and lots of tempos with no other variations could posibly lead to injury? I havnt worked with that high a level of an athlete, but at my level of physical ability (rather poor actually) alot of impact tempos kill my legs/shins/etc. Perhaps that could go for a higher level athlete. Then again you have mechanics to consider. Tempos emulate, but are not sprinting, a rather blunt assesment would be that doing too many tempos could make their mechanics more permenant, thus you give some variety with other drills, excercises etc. Too much of a good thing...

again, i cant confirm or deny that, just some thoughts

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Why not do enough speed work until you hit those 20 points, if that's what you're trying to achieve instead of doing bench press for example, which is a lot less likely to help you run fast?

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perhaps its not even possible. I mean, doing a 10m sprint is much more taxing than doing some heavy benches. Good thing with weights is that submaximal efforts transfer. Personaly, i can up to a point tell the state of my CNS ability.

when i do sprint, say at 200m per session i just loose form. My legs hit the ground harder, i start to lean on my back etc...Doing a few more sprints would do nothing.

now there are two options there, lift or go home. If i lift, i can probably suck out some 90+ reps at cleans, squats and benches. Do you see where im getting at? I still had potential, just not for actuall sprints. By the by this is not an excample, this is what actually happens im guessing trigy at least knows what i mean.

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to work on different parts of your race. Incidently, for several months in the lead up to the Sydney 2000 Olympics, Christos Tzekos apparently had Kenderis do 3 x 200m at maximum speed in the morning, then the same in the afternoon 5 days a week for 2 weeks, followed by a 5 week unload. No weights were done by Kenderis at all during the year long lead up to the Games.
This information was posted by a prominent Greek sprint coach on a few discussion forums several years ago.

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im from greece, and ive seen kenteris and thanou train a couple of times, though not as back as 2000, i have a trouble believing what you said about those 200m, though kenteris did 400m sprints at the time? I dont remember. Thanou does train with a way i find peculiar, she has incredible regenerative capabilities, cause she has speed /lifts/tempo/plyos/speed/lifts/rest.

Quite possibly not year round though. Do you have any references for that tzekos thing?

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You haven't read about what HSI do have you?

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very few things, do you have any references?

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Unlike Charlie Francis' athletes, weights are done before speed work, rather than after it

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as far as i know, during GPP early SPP they utilize what you say as light work outs in the morning they have some carb load type of meal with insulin and then do speed work in the evening. Though IIRC they do up to 3 seesions per day...But the again that does not mean that they do maximal lifts and then do speed work. I hardly thing coach smith would do something like that:P

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Of course, but some of what you wrote above suggested that there is only one way.

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if that where true lewis wouldnt be sub 9.9...

there could be only one phenotype though

BUT, some things are kind of standard, you cant force your CNS to recover that much faster, you cant do sprint after max lifts etc...

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Yes, I have, however, I don't completely agree with this 'Charliesque' (Francis) statement.

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i used to not agree either. Knowledge is good and all, but as sun tzu said "no plan has withstand confrontation with the enemy". And as far as my experience go thats true. Physiology and all those studies are excelent. I love them, read em all the time, but there are so many variables at play that ONE conclution from ONE source simply canot be in 100% corespondance with the actuall world. Its a guidance, and a valuable one at that, but as you say you have trained for speed, does everyhting that SOULD work actually does in they way its meant?

edit:

i forgot to adress some issues

1)regarding simply lowering the volume of speed work during tapering. Well you DO that, for an elite athlete the taper could be as much as 10-15 days for a novice much less, but you would do sprints (short ones) up to 5-6 days in. After that it isnt worth the risk.

2)regarding power. You obviously CAN increase power with weights.

power = dF/dt you either decrease the dt or increase the force. Weights work the left most of the f-t curve so...Up to a point obviously after which significant hypertrophy and injury risk come to play

"in other words, whats the point in not just doing 100m sprints every week? Why need speed work/SE/Max str etc? Just do the most sprort specific of them all..."

(??????"hitmeback" your kiddin right? please read CF's philosphy on his "short -long program")

I didn't write that paragraph. If you look above, you will see that epote wrote it. Not that he agreed with it...

to work on different parts of your race. Incidently, for several months in the lead up to the Sydney 2000 Olympics, Christos Tzekos apparently had Kenderis do 3 x 200m at maximum speed in the morning, then the same in the afternoon 5 days a week for 2 weeks, followed by a 5 week unload. No weights were done by Kenderis at all during the year long lead up to the Games.
This information was posted by a prominent Greek sprint coach on a few discussion forums several years ago

(in a small community like greece i doubt that coach is gonna give all his secrets out, its called spewing misinformation to keep the competition at bay) did christos post it or a prominernt sprint coach? NO WAY DID HE DO 3X200M, 2X A DAY FOR 5 DAYS FOR 2 WEEKS! (can you say repetitive overuse injuries!) running thois turns is the hardest on sprinters.

*** There was quite a bit of information about the training of Kenteris on the old Charlie Francis forum. The prominent sprint coach I refer to used to post there frequently. He was the other Greek coach implicated in the Balco scandal and actually coached Christos Tzekos (the coach of Kenteris), so he was certainly in a position to know. He was also the Greek national sprint coach for some time. From memory, his cycles were 3 x 200 with 1 hour rest between each for 5 days, followed by 2 days off, then 3 x 200m twice a day on Mon, Tues, Thurs and Fri. On Wed he trained once a day doing 3 x 200m. He would then take 5 days completely off and repeat the cycles. No weights or jumps were done at all. In his final cycle before the Olympics, he dropped down to 1 x 200m for 5 days, followed by 5 days of complete rest. Remember that he was taking a lot of sh*t to enable him to recover from such high intensity work.

"hitmeback" you say you have trained for speed, please post what a typical week would look like in a SPP phase

***Giving you a typical training week is difficult, since my training has always been very intuitive. I always went by feel.
My knowledge was gleaned from training methods used by many coaches including Charlie Francis, John Smith, Dan Pfaff and several local coaches as well as from personal trial and error. If weights were done, they would always be done after speed work, never before. I did a lot of plyos in my training, which have a high CNS demand. Volume was always low both on the track & in the gym to allow sufficient recovery. Volume of tempo work was never anymore than 1500m, speed work seldom more than 300m & speed end work seldom more than 500m.

Posted by: HitMeBack

"in other words, whats the point in not just doing 100m sprints every week? Why need speed work/SE/Max str etc? Just do the most sprort specific of them all..."

(??????"hitmeback" your kiddin right? please read CF's philosphy on his "short -long program")

I didn't write that paragraph. If you look above, you will see that epote wrote it. Not that he agreed with it...

to work on different parts of your race. Incidently, for several months in the lead up to the Sydney 2000 Olympics, Christos Tzekos apparently had Kenderis do 3 x 200m at maximum speed in the morning, then the same in the afternoon 5 days a week for 2 weeks, followed by a 5 week unload. No weights were done by Kenderis at all during the year long lead up to the Games.
This information was posted by a prominent Greek sprint coach on a few discussion forums several years ago

(in a small community like greece i doubt that coach is gonna give all his secrets out, its called spewing misinformation to keep the competition at bay) did christos post it or a prominernt sprint coach? NO WAY DID HE DO 3X200M, 2X A DAY FOR 5 DAYS FOR 2 WEEKS! (can you say repetitive overuse injuries!) running thois turns is the hardest on sprinters.

*** There was quite a bit of information about the training of Kenteris on the old Charlie Francis forum. The prominent sprint coach I refer to used to post there frequently. He was the other Greek coach implicated in the Balco scandal and actually coached Christos Tzekos (the coach of Kenteris), so he was certainly in a position to know. He was also the Greek national sprint coach for some time. From memory, his cycles were 3 x 200 with 1 hour rest between each for 5 days, followed by 2 days off, then 3 x 200m twice a day on Mon, Tues, Thurs and Fri. On Wed he trained once a day doing 3 x 200m. He would then take 5 days completely off and repeat the cycles. No weights or jumps were done at all. In his final cycle before the Olympics, he dropped down to 1 x 200m for 5 days, followed by 5 days of complete rest. Remember that he was taking a lot of sh*t to enable him to recover from such high intensity work.

"hitmeback" you say you have trained for speed, please post what a typical week would look like in a SPP phase

***Giving you a typical training week is difficult, since my training has always been very intuitive. I always went by feel.
My knowledge was gleaned from training methods used by many coaches including Charlie Francis, John Smith, Dan Pfaff and several local coaches as well as from personal trial and error. If weights were done, they would always be done after speed work, never before. I did a lot of plyos in my training, which have a high CNS demand. Volume was always low both on the track & in the gym to allow sufficient recovery. Volume of tempo work was never anymore than 1500m, speed work seldom more than 300m & speed end work seldom more than 500m.

The other greek coack in the balco case was not the former coach of Tzekos.Tzekos trained alone for the most part when he was an athlete.And neither was he ever the greek national coach.
So either you have things mixed up or it was a fictional character pretending to be one of those people.
A real business associate of Tzekos would never reveal his best athlete's programme.It probably was someone (probably an athlete) that was watching some training sessions because it looks to be close to reality.

I think gtrack is on to suttin, i think that "other" coach was some old eastern bloc coach in the balco area. anyone got a name?

Posted by: triguy

I think gtrack is on to suttin, i think that "other" coach was some old eastern bloc coach in the balco area. anyone got a name?

The "other" coach was Corchemny,coach of Kelly White.Tzekos supposed associate (i doubt it-he had nothing to give to Tzekos,on the contrary Tzekos was way ahead of him and the rest greek coaches) is Linardatos.
Neither was head coach of the greek team.

I was not referring to former Ukrainian coach Remy Korchemny (coach of Kelli White, Dwain Chambers, Christie Gaines et al).
The Greek coach I refer to is Alexandros Linardatos (sp?). He used to post on the CF forum under the name Linarski. In the old CF forum, he posted quite a bit of information about the training of Kenteris.
I may well be wrong about him being the National Greek coach, however, he was one of the more prominent Greek sprint coaches & certainly quite knowledgeable gathering by his posts.

Re HSI training, there was a lot of info about their training on the old CF forum. Unfortunately, when they moved to a new server a few years ago, all those excellent posts were lost.