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Asafa Powell, Lolo Jones in the Olympics’ Best Of Us Challenge

  The International Olympic Committee (IOC) just launched The Best of Us Challenge, a global competition in which ordinary individuals compete against their peers and Olympic athletes such as Asafa Powell, Lolo Jones, pole vaulters Steve Hooker & Yelena Isinbyeva and multi-eventer Carolina Kluft.  Yes, it even includes Michael Phelps!
It’s all for a good cause […]

Asafa Powell and Carmelita Jeter - Peak Training Age

Can you imagine having a 17 year old male sprinter on your team who runs 11.45 for 100 meters, then the following year as a Junior he runs 10.50.  10.30 is the IAAF “A” standard so you dare to write him off as “Nah, he’ll never be a world class sprinter” kind of attitude.  Would […]

Tyson Gay 100 meter 9.69 Video in Shanghai China

And you are telling me this guy is injured and needs surgery at the end of the season…
This 9.69 100 meter race smells a lot like the Tim Montgomery world record with the exact +2.0 tailwind.
But his reaction time was a normal 0.178 seconds.
He betters his 9.71 PB from Berlin and beats Asafa Powell in […]

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 […]

Rieti Italy Revisited

Complete meet information for the IAAF Grand Prix meet in Rieti, Italy can be found here.
Asafa Powell set the 100m WR of 9.74 on September 9, 2007 in Rieti, Italy.  Videos of that meet shows a very sparse crown in the hills of Italy.  Remember, Asafa ran 9.77 three times.
The WR lasted “only” 265 days […]

Usain Bolt 4×100m Relay Anchor Leg at Zurich Video

Imagine if someone said to the Jamaican 4×100m Team:
“You can’t win, all you have is Usain Bolt”.
Afterwards, in victory of course, Jamaica would reply:
“All you need is Usain Bolt”.
In Zurich, 45 minutes after his 9.81 100 meter victory, we finally get a chance to see Bolt run the Anchor.
Bolt gets the final baton pass with […]

Usain Bolt 9.81 100m Zurich Video

Usain Bolt 9.81 Weltklasse Zurich Video

How fast will Usain Bolt run?

How tired is this human after his 19.19 200m World Record? His “weak” 4×100m relay leg showed he was human after all!

Will he just go for the win against fellow countryman Asafa Powell?

UPDATE: Check back on this site in a few hours for the […]

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 […]

Berlin 2009 World Championships - 100 meters Videos (QF)

When you have the top sprinters in the world jogging a sub-10 second or 10 flat 100 meters, you know these guys have something in reserve will produce something special in the Semis and Finals.
I thought Asafa Powell executed his race the best as he ran his own race in Lane 1, and relaxed at […]

Usain Bolt, Tyson Gay and the Fastest 10 meter Split Recorded

Usain Bolt is the clear favourite to win the World Championships in Berlin.
But lost in the controversy of who ran the fastest split ever recorded was Tyson Gay’s 2008 Olympic Trials 9.68 performance.  Mind you, it was under a +4.1 m/s tailwind advantage.
A 9.68 (+4.1) 100 meters translates to a 9.85 adjusted by Jonas Mureika […]

Rome Golden Gala – Behind the Scenes

Here are some of the behind the scenes look at the 2009 Rome IAAF Golden Gala Meet
Men’s 400 meters
When you have 6 guys at 300 meters with 100 to go, anything goes.  The one who wants it the most usually wins.  Or the athlete that is better prepared.  Without the top 2 names in 400 […]

Rome Golden Gala 2009 – Overall Thoughts

I am currently in Rome so when the 2009 IAAF Golden League meet passed though town, I just had to go.
I won’t get into the results yet, as they are on the official web site, but I wanted to share some of my overall thoughts of the meet.
The Olympic Stadium was home of the 1960 […]

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 […]

Remember Asafa Powell’s First of Three 9.77?

Usain Bolt’s 9.77 in Ostrava (+2.1 wind) today reminded me of Asafa Powell’s 9.77. Actually, he ran it THREE times.

So last Sunday marks the 4th anniversary of the first of three 9.77 performances set by Asafa Powell.
This picture was originally published by USA today on June 15, 2005.

Click here for the […]

Rest and Taper After a Maximal Performance – Thoughts on Tyson Gay

We all know to rest and taper BEFORE the big meet.  That is just common sense.  For a good review, check out Derek’s 10 Day taper DVD.
Here are two of many guidelines I like to use for my sprinters:

10 day taper AFTER a major Personal Best or World Record.
5-7 100 meter races before […]

Weight Ratios for Power Clean, Bench Press & Squats

What are the recommended weight ratios for power clean, bench press and squats in terms of your bodyweight?  You can see my old weight training program, a discussion on how to determine 1 rep max (1 RM) and another sample weight training program from another coach.
I try not to get hung up on numbers in […]

Asafa Powell’s 2009 Reebok Grand Prix Video

At the 2008 Reebook Grand Prix, Usain Bolt set the world record in the 100 meters in 9.72 seconds in less than ideal conditions.

And it wasn’t in Europe. It was set at Icahn Stadium, the state-of-the-art facility on New York’s Randall’s Island.

This year, we have Asafa Powell running in this same meet.

There will be […]

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 […]

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 […]

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 […]

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