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Tom Tellez’ 5 Phases of the 100m Sprint

I mentioned the previous USATF SuperClinic in the article on Dwayne Miller, LaShawn Merrit’s coach.
Among the wealth of information provided at this clinic was a lecture and handout from Tom Tellez. 
Tom Tellez requires no introduction… you can read the article Sprinting: A Biomechanical Approach Part 1 (Part 2 is here) for a detailed look […]

How NOT to do Sled Training

In the YouTube video below, we have Veronica Campbell-Brown training with Tyson Gay.  Two world class athletes.  Fast forward to the 1:20 mark and you will see VCB doing a variety of 4 drills with a sled or harness.
First, who am I to argue if these drills and exercise are crap, considering the success of […]

Massage, Recovery, and Massage Sticks

If you can’t afford a daily massage, then I recommend at least a weekly massage as a bare minimum.  A good therapist will cost anywhere above $70 USD per hour.  I find 1 hour insufficient for the lower body, so my sessions are usually 75 or 90 minutes long.
$70 bucks may be pretty steep for […]

400 Meter Training Tips from Bill Bowerman

Bill Bowerman is more famous for co-founding NIKE and coaching long distance runners, but he did coach sprinters and field events.  I covered Harry Jerome and Otis Davis in previous articles.
From his book Bill Bowerman’s High-Performance Training for Track and Field (Third Edition) he compares the training patterns of Stan Wright, Jim Bush, and John […]

60m to 100m Conversion Tables - USELESS!

When Dwain Chambers won the Indoor Euro Championships 60 meters in 6.42 seconds (March 2009), he predicted that time extrapolated to a 9.70. 
I felt based on previous world records, a conversion of 1.53 or 1.54 would give Dwain approximately 9.82 - 9.89 seconds for a 100 meters.  (He ran a 10.00 season best in […]

Other than Bolt, Are We Really Getting Faster?

Ever since Jim Hines ran the first electronic (FAT) sub 10 second 100 meters in 1968, 1983 was the start of the sub 10 explosion (POP QUIZ – who was the lone sub-10 performance in 1977 ?) 
10 seconds for the 100 meters is the holy grail of sprints, just like the 4 minute mile.  4 […]

Dwayne Miller - Coach of LaShawn Merritt

From the mailbag:
Jimson,
You’ve covered a lot of great 400m coaches on your website like Clyde Hart, Bud Winter and Stan Dowell. 
How about LaShawn Merritt’s coach?  What kind of training philosophy does he have?  Long to Short or Short to Long?

First of all, Dwayne Miller is LaShawn Merritt’s coach.
LaShawn’s last 4 years have been impressive […]

Arm Action in Sprinting

Did anyone notice the arm action in Usain Bolt’s 200m on the straightaway?  And how it slightly differed compared to the last 40 meters of his 100 meters?
This brings up the topic of arm action in sprinting.
Famous Canadian Track Coach Geoff Gowan would say, “You run with your arms on your legs”.
To study arm mechanics […]

Proposal to the IAAF - Scheduling the 100 200 400 for Usain Bolt

If Usain Bolt runs the 400 meters in 2010 or 2011 as promised, and sets the WR in the process, he might consider running the 100, 200, 400 and 4×100m relay all in the same Olympics to achieve his 4 Gold medal dream.  He will achieve iconic status if he accomplishes this incredible feat.
To beat […]

400 meters - The Numbers Game

Ever notice airline magazines and USA Today have those short articles with interesting stats and numbers?
I thought to give it a try with the 400 meters. 
Here goes…
The 400 meters
5800 – Number of subscribers to SpeedEndurance.com
3635 – Age of the current world record (in days)
2010 -  ? Year of the first sub 43 by Usain […]

49er Josh Morgan’s Track Workouts for Football

There are a lot of coaching experts out there who deal with sports specify.
And they all charge big bucks.
I simply look at any given sport and break it down to the fundamentals of training principles and sports physiology.
For example, I’d rather focus on the short speed of a Soccer player than to advise a 10km […]

Usain Bolt 200 meter splits, Speed Reserve and Speed Endurance

19.19. Sounds like a year from the WWI history books.
What is the take home message, when you compare this with his 19.30 from Beijing 2008?
(1) The faster your 100m time (speed), the faster your 200m can potentially be, with a faster opening 100m (speed reserve) taking the curve in consideration.
(2) Everyone slows down the […]

Usain Bolt 19.19 200m World Record Video

Usain Bolt 19.19 200m World Record Video

How fast will Usain Bolt run?

Will he go for the World Record, like he did in Beijing 2008?

Or, will he just go for the win, and the World Record will be bonus?

The only sprinters who will push him (at least while on the curve) are Americans Shawn Crawford and […]

Usain Bolt 9.58 Berlin World Championships Video

Usain Bolt Berlin World Championships Video

How fast will Usain Bolt run?

That seems to be the question these days, barring unfortunate weather conditions.

His 10.03 jogging the last 60 meters in the Quarter-Finals made me believe he is ready for another world record.

He appeared to relax (while the rest of the field were straining) after 60 meters […]

The Art & Science of Coaching with Usain Bolt and Glen Mills

IMD presents: The Art & Science of Coaching with Usain Bolt and Glen Mills

Here is an amazing 1 hour video from IMD. IMD is a Leading Global Business School based in Lausanne, Switzerland.

If you have an hour to spare, grab a drink and something to eat, and watch these videos.

Part 1 is here from […]

40 Yard Dash Times for Usain Bolt and Ben Johnson

Football season is around the corner, so it’s time for yet another 40 yard dash post.
You just can’t get away from the 40 yard dash "trash talk" when coaches and athletes float inaccurate numbers from a 40 yard dash time.
The 40 yard dash was an arbitrary number, just like the 72 ounce steak "eat […]

400 meter Sprinting vs. 100 meter Freestyle Swim

I am currently in Rome where the 2009 FINA World Championships are held.  There’s quite a buzz in the city with the electric atmosphere of a Championship meet.
Plus, it’s over 35C or over 90F during the day with humidity.  And those temperatures are in the shade!
Between 1968 and 2004, only 7 men have run under […]

Move over Matt Bogdanowicz, here comes Alicia Weber!

When Speedendurance covered Matt Bogdanowicz’s World Record attempts, a lot of you were wondering who set the equivalent WR for a women?
As you know, my good friend Matt is also a sub-Masters middle distance runner who set WR for 1 minute pull-ups (46), 1 hour pull-ups (522), 30 minute pull-ups (433 set in 2006) but […]

Rome Golden Gala - 100 meter Videos Heats and Finals

I purposely sat around the 30 meter mark to get a better view of the 100 meter starts.  I knew I could get the official video footage later with a view from the finish line.  It was also closer to the Women’s Pole Vault and Men’s Javelin. 
Getting a different vantage point is an interesting […]

Why Sprinters should NOT do Double-Leg Squats

There’s an alarming trend of Coaches who do not like the conventional double leg squats with the bar behind your head.
But for those who like to do the double-legged squats, it is recommended to do “front squats” with the bar on your front shoulders and collar bone, because if you fail at a given weight, […]

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