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Resistance Running with Sleds and Isorobic Ropes

This is Part 3 of the series.
In Part 1 of overspeed training, I preferred to use slight downhill grades over a rope or pulley.  While it may increase frequency, or increase stride length, it comes at a cost:  increased ground contact time.
In Part 2 of uphill running benefits, the slight uphill grade keeps their technique […]

Peaking, Planning and Periodization

Timing is everything.
Can you really peak 2 or 3 times a year?
More recently, Jeremy Warnier’s 2004 season come to mind with his victories at the NCAA Championships, USATF Olympic Trials, and of course, the Olympic Games.  Each of these victories were personal bests, and he sure saved the best for last!
Did he really peak 3 […]

Treating Sore Muscles - Try Arnica or Traumeel

At every indoor meet, I still remember vividly the scent of Ben-Gay in the locker rooms.  Now combine that smell of muscle rub ointment, sweat and the musty locker room, and you can guarantee that rancid combination is a smell you’ll never forget.
Depending on your country, famous brands other than Ben-Gay (recently changed to […]

Why Do Jamaicans Run So Fast? The Movie

In all fairness, Spanish producer Fernando Garcia-Guereta starting filming the 61 minute documentary Why Do Jamaicans Run So Fast? prior to the Beijing 2008 Olympics.
The film is presented at this year’s American Black Film Festival June 24-27 in Miami Beach, Florida.  It is the only non-American film nominated, which says a lot.  The film also […]

Men’s Nike LunarGlide+ featuring the Dynamic Support System

Key Product Features

-The Nike LunarGlide+ is the first running shoe to deliver both top-tier cushioning and as-needed support with the new Dynamic Support system.

-The Dynamic Support system in the Nike LunarGlide+ mid-sole is comprised of a lightweight LunarLite foam core that sits within a firmer foam carriage. The LunarLite foam core is cut to fit […]

PODCAST - Vince Anderson - Technical Aspects of Sprinting and Technique

If you enjoyed Vince Anderson’s Sprint Acceleration and Maximum Velocity article, you are sure to enjoy this podcast.

Vince Anderson, the assistant coach at Texas A&M University, is a world class sprint, hurdle and relay coach. He has coached a number of athletes to NCAA and US national titles, including Leonard Scott, Jabari Greer, Justin Gatlin, […]

PODCAST - Jack Daniels - The Art and Science of Running

Daniels’ Running Formula

If you enjoyed the article on Jack Daniels - The Art and Science of Running Video, you are sure to enjoy this podcast.

With the closing of the The High Altitude Training Center in Flagstaff, I thought to give Jack Daniels some shameless promotion for his book and DVD, though I really don’t think […]

Analysis - Weight Training Program for Long Sprinters

Preamble: I posted my weight training routine from 1985-1992, followed by a lengthy discussion on how to calculate your 1 rep max (1RM) and weight percentages.

Here’s another weight training program for discussion.

This is a 15 - 30 week weight training program.

Each phase is 5 weeks long.

After 15 weeks, you adjust the weight after “determining” your […]

400 Meter Training Workouts - the 6×200 meters

I had a lot of email questions on the 400/800 Meter Training Workouts - The Beakdown, so I thought to add a few more of these workouts. (I wish readers would comment on the blog below the article so everyone can provide feedback)

The Clyde Hart 8×200 Workout

For men,

8 x 200m in 28 seconds.

as the […]

Sprint Speed Throughout the Training Year

This article is guest blogged by Jim Hiserman, author of the book Program Design Method for Sprints & Hurdle Training.

This is a 5 part series:

Part 1 - A Total Sprint-Training Program for Maximum Strength & Power, Core Strength, and Maximum Sprint Speed.
Part 2 - A Sprint & Hurdles Program Design Overview
Part 3 - Training for […]

Basic and Advanced Technical Models for Sprinting

This article is guest blogged by Jim Hiserman, author of the book Program Design Method for Sprints & Hurdle Training.

This is a 5 part series:

Part 1 - A Total Sprint-Training Program for Maximum Strength & Power, Core Strength, and Maximum Sprint Speed.
Part 2 - A Sprint & Hurdles Program Design Overview
Part 3 - Training for […]

Training for Development of Maximum Speed

This article is guest blogged by Jim Hiserman, author of the book Program Design Method for Sprints & Hurdle Training.

This is a 5 part series:

Part 1 - A Total Sprint-Training Program for Maximum Strength & Power, Core Strength, and Maximum Sprint Speed.
Part 2 - A Sprint & Hurdles Program Design Overview
Part 3 - Training for […]

Sprint & Hurdles Program Design Overview

This article is guest blogged by Jim Hiserman, author of the book Program Design Method for Sprints & Hurdle Training.

This is a 5 part series:

Part 1 - A Total Sprint-Training Program for Maximum Strength & Power, Core Strength, and Maximum Sprint Speed.
Part 2 - A Sprint & Hurdles Program Design Overview
Part 3 - Training for […]

A Total Sprint-Training Program for Maximum Strength, Power, Sprint Speed & Core Strength

This article is guest blogged by Jim Hiserman, author of the book Program Design Method for Sprints & Hurdle Training.

This is a 5 part series:

Part 1 - A Total Sprint-Training Program for Maximum Strength & Power, Core Strength, and Maximum Sprint Speed.
Part 2 - A Sprint & Hurdles Program Design Overview
Part 3 - Training for […]

Interval Circuit Training Examples and Routines

The limitation of the 400 meters is not lactic acid, or lactate for that matter. Rather, it’s acidosis, or the increase of positive H+ hydrogen items that limits the muscles.

How can you tolerate this? How can you build up a resistance to this, other than typical extensive tempo workouts or special endurance workouts?

Let’s […]

Maximum One Rep Max (1RM) and Weight Percentages

A reader asked me how did I calculate my weights from the past article Weight Training Routine from the Archives?

Basically, you need to know your Maximum One Rep Max (or “1RM” in short) and the approximate percentages at the lower weights.

Below are my guidelines on weight percentages that worked for me for my different lifts.

1RM […]

What Causes Shin Splints, How to Prevent them, and Treatment

What Causes Shin Splints, How to Prevent them, and Treatment

What are shin splints?

Shin Splints is more common in distant runners than sprinters, but I’ve seen long sprinters and 800 meter runners get shin splints from too much volume, especially “intensive tempo” interval training.

In short, it is caused by overuse and abuse.

The term “shin splints” refers […]

Book Review - Program Design Method for Sprints & Hurdle Training

A good training plan can’t guarantee you a world record, but I can tell you a bad training plan will prevent you from reaching a personal best.

The book Program Design Method for Sprints & Hurdle Training was written by former Sonoma State coach Jim Hiserman. Sadly, due to budget cuts, the school no longer […]

400/800 Meter Training Workouts - The Beakdown

Here is a classic workout from my archives under the guidance of long time McGill coach Dennis Barrett.

We called them “breakdowns” for obvious reasons: 600-500-400-300-200. Recovery is “walk what you run” to a maximum of 400m:

- 600, walk 400
- 500, walk 400
- 400, walk 400
- 300, walk 300
- 200, walk 200

This is a long […]

Jack Daniels - The Art and Science of Running Video

With the closing of the The High Altitude Training Center in Flagstaff, I thought to give Jack Daniels some shameless promotion for his book and DVD, though I really don’t think he needs it. This man dedicated his entire life to running, and his passion for the sport spills out in interviews and DVDs.

Daniels’ […]

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