Jamaican Sprinters: 20' runs & 15 wo/wk most of year?

COuld be perfectly legit but my "do not click on that" alarm went off. Sorry.

There is exactly one factor responsible for Jamaican sprinting success and that is genetics. Anyone who chalks it up to Stephen Francis and Glenn Mills is an over the top moron.

Be very careful if you want to try this...

There is a lot of good information there that most sprinters and sprint coaches already know and it is mostly accurate, but Jimson Lee didn't write any of it.

The section on MVP training actually came from coaching notes given by Steve Francis (no relation to Charlie BTW) in Australia in early 2011 and posted on charliefrancis.com by Kitkat1 (the same guy with the very well respected 400m training plan). Jimson Lee got it from there.

The MVP plan (modified) is the basis of how I train for sprints, with one important thing to understand if you want to try this. They have something like 8X300 @85% speed followed THE VERY NEXT day by heavy sled pulls or steep hills (10X40m). I tried this and strained my hamstring almost immediately. I don't believe you can go from 300 at 85% to heavy sleds without a rest day UNLESS YOU ARE TAKING STEROIDS. If you try doing this clean, you will be sorry.

While I can't do that, I can do this on back-back days:

Day 1: 4X4X60, 4.5 min rest (a Ben Johnson workout per Charlie Francis)

Day 2: 3X5X150 track diagonals rest 1-2 min/10 min

This is a program for world class sprinters likely on PEDs. Keep that in mind. You can't do one of their weeks clean without modification any more than you could do one of Ben Johnson's weeks clean.

Captain idgaf wrote:

There is exactly one factor responsible for Jamaican sprinting success and that is genetics. Anyone who chalks it up to Stephen Francis and Glenn Mills is an over the top moron.

What is unique about Jamaican's genetics?

I've actually done that training Coach D, and didn't get hurt although it was early season. A big difference though is I have a lot of training, and I'm only running 21 high for 200m and 47 for 400m.

A few weeks a year I do something like that:

Mon:(200m warmup in 28) 6x300m avg 39, last one in 36, 3 min rest

Tues: 6x2x50m hills (roughly 50m) with 10 pound weight vest on first rep, without on second x 6.

Wed: 15 min jog + plyo drills + weight session

Thurs: Off or active rest (sometimes Wed and Thurs switched)

Fri: 10x150m tempo (17-18 second)

Sat: 10 min jog + plyo drills + weight session

Sun: Off/stretching or active rest

200/400m types and some 400/800 types have much more versatility than pure 100m sprinters. The volume thing will fatigue the faster sprinters much more than those with a bigger base like pure 400m or the faster 400/800 types.

OMG world class runners train hard? I thought Jamaican sprinters were just lazy talented pot smokers who were noticed while playing cricket.

Jimson Lee: "On the running side, he might do a 12 min run on Monday morning and Standing Long Jump or Vertical Jump in the afternoon. Another test is a 1000m time trial one day (yes, even for sprinters!)"

I'd be interested to know Bolt's 1k time... And love to see him run continuously for 12 minutes.