The Art of Sprinting

BRETT HAWKE – HEAD COACH AUSTRALIAN OLYMPIAN 2000 & 2004 Coaching Influences

Terry Buck Brian Sutton Gary Toner David Marsh Ian Pope Stephan Widmar Sergio Lopez

Marcelo Chierighini – Worlds 2015 SAID Principle

Specific Adaptation to Imposed Demands Athletes are trained to perform multiple, diverse and randomized physical challenges Endurance Strength Power Explosiveness Beliefs Hardwork - Smartwork Work harder than the next guy just to be as good as the next guy To be better than the next guy you have to kill Manipulate volumes and intensities Achieve desired gain Physical and mental relief Eat, sleep, work, recover, read, watch, believe Show cause – Record progress to build confidence Set them up for success Risk/Reward If you do what everybody else is doing you’ll get everybody else’s results Take a chance to fail big or do something never seen before World records – 20.9/46.9 Wait and see or aim for the moon Base off experience, personal belief’s, others ideas, willingness to fail Compliance bores me Interaction of belief and action. Anything is possible if you believe it is Richard Quick ultimate optimist and visionary. Move the line forward Training Cycle 4 week blocks - 16 weeks optimal level of overload and an optimal time frame for this overload to occur

◦ 1st: Speed Endurance ◦ 2nd: Speed Strength ◦ 3rd: Speed Power ◦ 4th: Speed Explosiveness Season Plan

Period 1 Period 2 Period 3 Period 4 4 weeks 4 weeks 4 weeks 4 weeks

Speed Endurance Speed Strength Speed Power Speed Explosiveness     5 x per week 5 x per week 5 x per week 5 x per week

Volumes & Intensities Volumes & Intensities Volumes & Intensities Volumes & Intensities     5,000-7,000 4,000-6,000 3,000-5,000 2,000-4,000 60-80% 70-85% 80-95% 90-100%

Desired Gain Desired Gain Desired Gain Desired Gain Endurance Strength Power Explosiveness 16 week cycle

3 weeks Endurance – 5 workouts per week repeated over 3 weeks, all recorder 1 week adaptation – 5 new workouts w/very little speed 3 weeks Strength – 5 workouts per week repeated over 3 weeks, all recorded 1 week adaptation – 5 new workouts w/very little speed 3 weeks Power – 5 workouts per week repeated over 3 weeks, all recorded 1 week adaptation - 5 new workouts w/very little speed

4 weeks taper – New workout everyday 5 days per week, all recorded Perfection – Speed development The Base for Speed is Speed Stroke length- establish earlier Stroke Rate- establish later Stroke efficiency Consistency is key – without you have nothing Power is essential - Racks, Chutes, Resistance Cords, Runners Get off the blocks! Speed development Stressors Body is not as capable of holding power and explosiveness early in preparation Feel for the water is key with good technique because later the demands will require good length at a faster rate Manipulate Specific Volumes and Intensities

Fred Bousquet European Semi-final 2010 21.3 Fred Bousquet European final – 21.6 Monday – Block 1

Monday: 3 Rounds: 200 choice – 100 kick – 200 IM drill 15 x 100 Free with paddles on 1:30 4 Rounds: 8 x 25 free 100 Pace on 30 100 kick fast on 1:30 75 fast free from Dive on 1:15 100 easy with paddles on 2 min 200 Cool down Total: 5400 Tuesday - Block 1

Main: Kick set

200 Fast on 3 min 50 Fast on 1:30 8 x 25 Fast 10m u/w on 40 8 x 25 Fast 25m u/w on 40 50 swim Technique 150 Fast on 2:30 200 swim technique

8 x 25 Fast 15m u/w on 40 200 Fast! 100 swim technique Total: 5200 100 fast on 2 min 150 swim techinque 8 x 25 Fast 20m u/w on 40 Wednesday – Block 1

Main set: 6 x 50 All Fast on 60 200 Descend 1-6 on 3 min Drop 3 seconds per 200 Last one Holding same as Number 6 on Max! last round 200 Drill 6 x 50 Descend 1-6 on 60 sec 200 Dill Drop 1 second per 50 Last one Max! Total: 5800 200 Drill Thursday – Block 1

Main set: 48 x 50 on 1:30 4 Kick – 2 swim – 4 Kick – 4 swim – 4 kick – 6 swim – 4 kick– 8 swim – 4 kick – 8 swim Kick all fast Swim hold 27-28

Total: 5200 Friday – Block 1

Main set: 6 x 200 15 x 100 5 on 1:30 Moderate 2 on 2:40 Moderate 5 on 1:40 Strong 2 on 3 min Strong 5 on 2 min Fast! 2 min extra rest 2 on 4 min Fast!

Total: 6100 Weekend Saturday – Active recovery Ice bath – Massage - 20 min walk

Sunday – REST! Questions?