john smith

[buckeyefootball4]

The following clinic notes by John Smith, UCLA Sprint Coach, are a recommended program for sprinters:

Fall (September - January)

Monday:
3(3x60) + 2x200 meters

Tuesday:
10x100 meters; no time, with equal distance walk recovery.

Wednesday:
5(5x70); no time work on technique

Thursday:
same as Tuesday

Friday:
8x150; no time 60%

Saturday:
Power warm-up


Mondays workouts is done as follows:

3x60 meters fly with 3 minutes rest
6 minutes
3x60 meters fly with 90 seconds rest
6 minutes
3x60 meters fly with 3 minutes rest


Early Season (January - March)

Monday:
1. Warm up and Drills
2. 3 (3 x 60)
3. 300 / 200 or 2 x 250 or 3 x 200

Tuesday:
1. Warm up
2. Starts
3. Relays

Wednesday:
1. Warm up
2. 3 x 300 or 3 x 250 or 5 x 150 or 3 (3x80)

Thursday:
1. Warm up
2. Starts
3. Relays

Friday:
Rest if competing or
4 x 4 x 40 Meters W/ 90 second R/R (5 minutes between sets)


Mid to Late Season (April - May)

Monday:
1. Warm up
2. 80, 60 (5 minutes R/R) 80, 60 (5 minutes R/R) 80, 60

Tuesday:
Starts and Relays

Wednesday:
4 (4 x 100 meters) or 3 (3 x 60)

Thursday:
Starts and Relays

Friday:
Rest

Note: these workouts, which can be adjusted to fit the needs of the sprinter, make the necessry adjustments on the time, volume or intensity, either reduce, maintain or add.


it look like he does lots of tempo running in the fall..

[Cdub]

fall is the gpp phase. john smith trained with charlie francis for a while back in the 80's.
his stuff is very similar. you need to read the cf training system

[buckeyefootball4]

fall is the gpp phase. john smith trained with charlie francis for a while back in the 80's.
his stuff is very similar. you need to read the cf training system

i have all of charlies book, nothing special..

[TestTubeBaby]

Agreed..John Smith is the guy to go to if you wanna be the best you can over 100m (his speciality) but hell he's good at all sprints, being an ex 400m man himself.