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400 Meter Training: Blending Short-to-Long and Long-to-Short Methods – Part 2

May 17, 2010 By Jimson Lee 2 Comments

Share This article is guest blogged by Jim Hiserman, author of the books Program Design Method for Sprints & Hurdle Training and Strength and Power for Maximum Speed This is Part 2. For Part 1, click here: 400 Meter Training- Blending Short-to-Long and Long-to-Short Methods – Part I In working with some high school coaches [...]

Filed Under: 400 meters, Coaching, Track & Field Tagged With: 400 meters, Annual Plan, Central Nervous System, Extensive Tempo, Intensive Tempo, power speed, speed, speed endurance, Strength, Tempo

400 Meter Training: Blending Short-to-Long and Long-to-Short Methods – Part I

April 26, 2010 By Jimson Lee 6 Comments

Share This article is guest blogged by Jim Hiserman, author of the books Program Design Method for Sprints & Hurdle Training and Strength and Power for Maximum Speed Development of 400 meter sprinters is a complex task that requires a thorough understanding of Sprint Mechanics, Maximum Speed Development, Strength & Power Development/ Maintenance, development of [...]

Filed Under: 400 meters, Coaching, Featured Story, Track & Field, Training Tagged With: 400 meters, Annual Plan, Central Nervous System, Extensive Tempo, Intensive Tempo, power speed, speed, speed endurance, Strength, Tempo

The Attrition Rate of a 400 meter Sprinter

December 22, 2009 By Jimson Lee 1 Comment

Share From the mailbag: I ran 50+ in College and I just turned 40. I have not let myself go like most 40 year olds, and I’ve stayed fit from a variety of sports throughout the last 2 decades. What can I expect to run at M40 and M45? This article will discuss the attrition [...]

Filed Under: 400 meters, Coaching, Featured Story, Masters, Track & Field Tagged With: 400 meters, attrition, Masters, power speed, speed, speed endurance

Increase Vertical Jump with Plyometric Exercises

December 10, 2008 By Jimson Lee Leave a Comment

Share The vertical jump is one of many tests performed at the Football Combine. The following speed, power and explosive tests are as follows: 40 yard dash Vertical Jump Max 225 Bench Reps Standing Long Jump For Football quickness and agility, they may do the following: Pro-Agility Test (lateral agility or I-test) J or L [...]

Filed Under: 40 Yard Dash, Basketball, Coaching, Training Tagged With: 40 Yard Dash, Basketball, Fitness Testing, power speed, speed, top speed, Track & Field, Training

Reaction Time, Usain Bolt and the Pareto 80-20 Rule

November 30, 2008 By Jimson Lee 3 Comments

Share The 100 meters can be broken down into 3 parts: reaction time, acceleration to top speed, speed endurance, If you take Usain Bolt‘s 9.69 time from Beijing 2008 as a percentage of time, you get: Reaction time = 0.165 (1.7%), 0-60m without reaction time = 6.155 (63.5%), 60-100m including celebration = 3.37 (34.8%), The [...]