What Can We take From the Success of Jamaican Sprinters

Lets look at some primary training concepts from the training philosophy of Stephen Francis. These are general in nature but powerful and relatively simple.

1. The 30 meter sprint is inclusive throughout the entire training year.

2. The objective is to train hard 4 days a week. The belief is that if you work hard on successive days and target different energy systems on those days, adequate recovery is possible.

3. The typical week includes 15 training sessions that are strategically planned.

4. Similar to deloading concepts applied to a lifting schedule, the approach is to go hard for 3 weeks and light for the fourth.

5. The general preparation period is a 4 month duration.

6. Hill sprints are a crucial aspect of the program. Both short and long. The hills are included 2 days a week and the lifting program is a 4 day scheme.

7. Heavy sled work is important to acceleration training. Asafa Powell ran a 3.45 20 meter sprint with a 50lb sled. 50 lbs is typical for a male athlete. We see more coaches going to heavier sled work for shorter distances. Somewhat old news for me.

8. There is an avoidance of frequent 60 meter training because of susceptible muscle pulls at that distance.

9. Sand training is few and far between because of stress on the quads. The  focus, of course, is posterior chain.

10. On one day a week a 45 degree hill that levels off is used. The distance is 150 meters. Repeats with a five minute walk back.

11. The 300 meter distance is a major favorite with the record being 32.8 on grass.

12. Tempo work is performed at 80,90 and 100 meters.