The Art of Sprinting · The Art of Sprinting BRETT HAWKE –HEAD COACH AUBURN UNIVERSITY AUSTRALIAN...

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The Art of Sprinting BRETT HAWKE – HEAD COACH AUBURN UNIVERSITY AUSTRALIAN OLYMPIAN 2000 & 2004

Transcript of The Art of Sprinting · The Art of Sprinting BRETT HAWKE –HEAD COACH AUBURN UNIVERSITY AUSTRALIAN...

The Art of Sprinting

BRETT HAWKE – HEAD COACH AUBURN UNIVERSITY

AUSTRALIAN OLYMPIAN 2000 & 2004

Coaching Influences

Terry Buck

Brian Sutton

Gary Toner

David Marsh

Ian Pope

Stephan Widmar

Richard Quick

Sergio Lopez

Marcelo Chierighini – Worlds 2015

SAID Principle

Specific Adaptation to Imposed Demands

Athletes are trained to perform multiple, diverse and randomized physical challenges

Endurance

Strength

Power

Explosiveness

BeliefsHardwork - Smartwork

Work harder than the next guy just to be as good as the next guy

To be better than the next guy you have to kill

Manipulate volumes and intensities

Achieve desired gain

Physical and mental relief

Eat, sleep, work, recover, read, watch, believe

Show cause – Record progress to build confidence

Set them up for success

Risk/RewardIf you do what everybody else is doing you’ll get everybody else’s results

Take a chance to fail big or do something never seen before

World records – 20.9/46.9

Wait and see or aim for the moon

Base off experience, personal belief’s, others ideas, willingness to fail

Compliance bores me

Interaction of belief and action. Anything is possible if you believe it is

Richard Quick ultimate optimist and visionary. Move the line forward

Training Cycle4 week blocks - 16 weeks

optimal level of overload and an optimal time frame for this overload to occur

◦ 1st: Speed Endurance

◦ 2nd: Speed Strength

◦ 3rd: Speed Power

◦ 4th: Speed Explosiveness

Season Plan

Period 14 weeks

Period 24 weeks

Period 34 weeks

Period 44 weeks

Speed Endurance

5 x per week

Speed Strength

5 x per week

Speed Power

5 x per week

Speed Explosiveness

5 x per week

Volumes & Intensities

5,000-7,000

60-80%

Volumes & Intensities

4,000-6,000

70-85%

Volumes & Intensities

3,000-5,000

80-95%

Volumes & Intensities

2,000-4,000

90-100%

Desired GainEndurance

Desired GainStrength

Desired GainPower

Desired GainExplosiveness

16 week cycle

3 weeks Endurance – 5 workouts per week repeated over 3 weeks, all recorder

1 week adaptation – 5 new workouts w/very little speed

3 weeks Strength – 5 workouts per week repeated over 3 weeks, all recorded

1 week adaptation – 5 new workouts w/very little speed

3 weeks Power – 5 workouts per week repeated over 3 weeks, all recorded

1 week adaptation - 5 new workouts w/very little speed

4 weeks taper – New workout everyday 5 days per week, all recorded

Perfection – Eamon Sullivan

Speed developmentThe Base for Speed is Speed

Stroke length- establish earlier

Stroke Rate- establish later

Stroke efficiency

Consistency is key – without you have nothing

Power is essential - Racks, Chutes, Resistance Cords, Runners

Get off the blocks!

Speed developmentStressors

Body is not as capable of holding power and explosiveness early in preparation

Feel for the water is key with good technique because later the demands will require good length at a faster rate

Manipulate Specific Volumes and Intensities

Fred Bousquet European Semi-final 201021.3

Fred Bousquet European final – 21.6

Monday – Block 1

Monday:

3 Rounds: 200 choice – 100 kick – 200 IM drill

15 x 100 Free with paddles on 1:30

4 Rounds:

8 x 25 free 100 Pace on 30

100 kick fast on 1:30

75 fast free from Dive on 1:15

100 easy with paddles on 2 min

200 Cool down

Total: 5400

Tuesday - Block 1

Main: Kick set

200 Fast on 3 min

8 x 25 Fast 10m u/w on 40

50 swim Technique

150 Fast on 2:30

8 x 25 Fast 15m u/w on 40

100 swim technique

100 fast on 2 min

150 swim techinque

8 x 25 Fast 20m u/w on 40

50 Fast on 1:30

8 x 25 Fast 25m u/w on 40

200 swim technique

200 Fast!

Total: 5200

Wednesday – Block 1

Main set:

200 Descend 1-6 on 3 min

Drop 3 seconds per 200 Last one Max!

200 Drill

6 x 50 Descend 1-6 on 60 sec

Drop 1 second per 50 Last one Max!

200 Drill

6 x 50 All Fast on 60

Holding same as Number 6 on last round

200 Dill

Total: 5800

Thursday – Block 1

Main set:

48 x 50 on 1:30

4 Kick – 2 swim – 4 Kick – 4 swim – 4 kick – 6 swim –4 kick– 8 swim – 4 kick – 8 swim

Kick all fast

Swim hold 27-28

Total: 5200

Friday – Block 1

Main set:

15 x 100

5 on 1:30 Moderate

5 on 1:40 Strong

5 on 2 min Fast!

2 min extra rest

6 x 200

2 on 2:40 Moderate

2 on 3 min Strong

2 on 4 min Fast!

Total: 6100

WeekendSaturday – Active recovery

Ice bath – Massage - 20 min walk

Sunday – REST!

Questions?