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MODULE 11 – PROGRAMMING
CONCEPTS FOR THE SHORT
SPRINTS
My Account > ALTIS Track & Field Education Series: Coaching the Short Sprints > Module 11 – Programming … COMPLETE

· · ·

This module will explore:

-General programming considerations

-Global and specific physiological considerations for programming

-Rationale for programming elements

-Example schemes

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· · ·

PROGRAMMING 101
The following module will focus on the exploration of global concepts which influence programming
success in the short sprints. We will also share some specific examples of programs we ALTIS staff
have used – both past and present – with success. However, the aim is not just to provide a cut and
paste model, rather, to inform coaches of the underpinning considerations which should be
referenced and understood when developing programs and constructs for short sprinters.

The exemplar programs contained within were devised for specific athletes and tailored for their
needs. You will note we often program in ranges – this allows flexibility on the day of the session
according to the outputs we see on track. However, when considering appropriate volumes, densities
and activities for the athletes in your care, ensure an appropriate needs analysis has been performed
which recognizes the skillsets and developmental status of the particular athletes you are
programming for.

(Note: For Coaches looking for deep study on global Motor Skill Learning, Programming, Methodology
& Periodization concepts, we would recommend you consider the Foundation Course which covers
these topics in a level of detail and discussion beyond the scope of this course).

Any program should be constructed with the needs of the athlete in mind.

· · ·

METHODOLOGY & PERIODIZATION: A PRIMER

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It is important to understand that the term ‘Methodology’ simply refers to the study of methods, and is
not the same as ‘Periodization‘: Although the two terms are often used synonymously in coaching
jargon, they explain two fundamentally different things:

Periodization refers to specific divisions of training within the year, and how these
divisions are organized to elicit peak performance at a known point in time.

Methodology is the means by which a coach creates their program and how loads are
applied. It is a field of study which explores key methodological principles which coaches
use to make planning and coaching decisions, namely:

• Adaptation
• Loading
• Accommodation
• Specificity
• Intensification
• Variation
• Individualization

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Any time spent researching successful programs around the globe will reveal subtle differences in
philosophies and methodologies.

SOUND METHODOLOGIES AND EFFECTIVE COACHING

So what does effective methodology look like in the sprints? While there are many nuanced shades of
different methodologies used by coaches to achieve desired outcomes, the coaches with the most
effective methodologies can be easily identified – for their work shares particular commonalities:

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Consistency

Their methods produce consistent results and are not based on ‘one off wonder’ performances with
one athlete, one time only.

Assimilation

They assimilate all elements of training, and these elements enhance and augment one another. This
means the program as a whole is greater than the sum of its parts, and all relevant biomotor abilities
for a sport are developed in a congruent way: One ability or class of exercise is not developed to the
detriment of another. Programs with skewed approaches to one particular biomotor quality or
exercise classification are not the norm these days.

Health

They consistently produce healthy athletes. Good programs take this point into consideration with
every decision made. There is no point in working an athlete so hard, or intensely, they cannot even
make the start line as they are injured! It is better to be one mile under than one inch over when it
comes to athlete preparedness.

Simplicity

Their methods and outcomes can be explained – great coaches can explain the headlines of their
system simply but comprehensively. If a methodology is so complex it can’t be explained, it is likely
exactly that – too complex. The best methodologies are based around simple, fundamental concepts
which we know to be true. Necessary complexity or detail is then built outwards from this stable,
unchanging core. Interestingly, Gall’s Law explains that all complex systems that work evolve from
simpler systems which functioned with success. So if you want to build a complex system that
works, build a simpler system first, and then adapt it over time as your understanding of methodology
evolves.

Repeatability

What they do is repeatable: While elements of programs will need to change to account for athlete
development, a program with a sound methodological foundation will produce consistent results over

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time, with different populations. Even a blind squirrel can find an acorn once in a while, but a coach
with a sound methodology does not rely on luck, or chance! They produce results by the systematic
and artful application of a planned method, by design.

Long-term development

Their methods enhance the development of athletes, and produce coachable athletes. Athletes who
have been taught their craft, and also understand how to listen and communicate are a step ahead of
those with tapped out biomotor abilities surfing on the edge of injury. This point is particularly
important for development level coaches, who will most likely be handing athletes over to other
coaches during the course of that athlete’s career. By refraining from applying overly specialized
training methods and abilities – such as maximal strength – too early on in an athlete’s career,
individuals are more likely to be assured progression as the years pass; rather than maxing out on
specialized abilities in their late teens and stagnating through adulthood.

Programs with skewed approaches to one particular biomotor quality or exercise classification are not the
norm these days.

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MODERN VERSUS TRADITIONAL METHODOLOGIES

Traditional and modern methodologies have notable differences. Past (pre-1960’s) methods focused
upon high intensity training in parallel with low intensity recovery workloads. This “polarized”
methodology was the norm for all athletic training, including sprint and endurance work.

Beginning in the late 1950’s, sport science then began to drive contemporary methodology toward the
mid-spectrum of intensity, where biological markers could be easily measured and quantified. This
drove contemporary methodology for three decades. A key influencer driving this methodology was
this ability to measure and test biological markers (such as lactate – an energy system marker).
Because energy system markers were the easiest things to measure, training approaches became
biased to energy system development methods during this time.

Measuring improvements in the nervous system’s operations was, in contrast, much harder – so little
attention was paid to this method of training by coaches during this time. In this sense, scientific
practice dictated training methodology; mid-intensity methods using 70-90% intensities, with short
recoveries became the norm during this time, as these heavy workloads drove biological markers, and
therefore enhanced the ease of the collection of objective data.

By the late 1980’s and early 90’s however, top coaches began to seek higher intensity training
methods, and realized this was not possible without a reduction in (or even removal of) mid-intensity
workloads. This shift in practice started to allow for higher intensification levels within training
programs.

Now, today’s modern successful training systems have come full circle, and again are polarized in
nature: The bulk of intensive work lies at the upper end of the intensity spectrum i.e., above 90%. At
the same time however, these systems also recognize the need for optimal levels of general
workloads. This represents the balance all coaches must find in their programming.

FURTHER CLARIFICATION ON THIS SHIFT IN THE USE OF

WORKLOADS

Middle intensity workloads are not bad or wrong, but they can’t exist in conjunction with high
intensity workloads. Doing so results in negative impact on high intensity work when mid and high

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intensity loads are used in combination. These two workloads therefore need to be periodized so they
don’t affect one another: Better results are achieved by separation of middle and high intensity
workloads.

Charlie Francis was one of the first in the resurgence of the polarization of intensity idea. He
understood middle intensity work was not compatible with high intensity work. Bondarchuk’s
methods are the same; he is very careful about the use of high intensity loads in the weight room, and
ensures they don’t interfere with Specific Developmental Exercises, and Competitive Exercises which
are focused on high intensity work. Interestingly, the Kenyans use similar methods – employing the
use of two speeds (or intensities) – either very slow or very fast. There is very little middle intensity
work in their systems. Three different sport cultures coming to same conclusions regarding intensity
serves to highlight this shift in methodology.

The graphic below outlines weekly running totals per decade in terms of endurance, versus speed-
endurance, versus speed work. It paints an interesting picture of the trends we have outlined in terms
of the shift in preparation methods over time, and the change in methodology in terms of intensity
polarization.

Weekly running totals per decade (expressed in 100% of maximum volume) for yearly top 10 ranked 100m
male sprinters (based on training samples, spring pre-competition period). Credits: PJ Vazel.

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PROGRAMMING CONCEPTS FOR SPRINTERS

Any time spent researching successful sprint programs around the globe will reveal subtle
differences in philosophies and methodologies. So, as discussed there is no one ‘holy grail’ in terms of
methodology (although the more successful methods obviously share commonalities). Visiting
coaches attending programs such as the ACP at ALTIS for example, may expect to see the exact same
methods used between each of our coaching staff to produce the outcomes they recognize. Instead,
visitors soon realize that each coach has individual instructional nuances and pedagogical methods,
which they implement to achieve the desired result.

This nuanced use of variation in personal methodologies is possible through having first attained a
deep understanding of technical necessities, biomotor requisites, and a clear vision of the desired
outcome. However, crucially, they also share some key commonalities.

It is our experience, that very broadly speaking, leading groups utilize density patterns ranging as
follows:

• Acceleration sessions: 1-3 times weekly

• Speed sessions 1-2 times weekly
• Speed endurance / Special endurance sessions 1-2 times weekly.

As with most menu items, time of year, purpose of session, methodology nuances, athlete health,
environmental factors, stimulation-adaptation readiness, and KPI rankings and hierarchy – to
mention a few of the key determinants – all are in play for determination of said density patterns
within the micro, meso, and macro-cycle.

Before moving onto discussions as to the nuances of the ALTIS methodology, we will first outline
some of these critical factors.

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Any time spent researching successful programs around the globe will reveal subtle differences in
philosophies and methodologies.

PROGRAMMING: MOTOR LEARNING & BIOLOGICAL

ADAPTATION FACTORS
As in motor learning tenets, biological factors need at least four stages of evolution during the
training process over time:

When we introduce a new menu item, concept, exercise, change in pace or effort, or manipulation of
rest intervals, etc., we have applied a novel stimulus to the organism. In time and perhaps through
repeated application, the athlete will – in response – show signs of adaptation to this novel stimulus
input, and resultant system adjustments to said input. However, true adaptation will only be evident

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once a complex layered performance shows itself to be stabilized: meaning a large reduction in
variance evident during the acquisition period. This is signified by repeatability over time.

From that stop in the spectrum of readiness we can then test further by placing the athlete in a
variety of environments whether they be psychological, weather, peer influenced, competition
progressions, fatigue state, etc. Too many coaches rush through this process, then wonder why
desired technical or biological changes fail to manifest themselves under the pressure and increased
demands of competitive performance.

PRACTICAL IMPLICATIONS FOR PROGRESSION OF SPEED

TRAINING
So where should Coaches start? First, it is key to develop fundamental speed before specialized speed
(specialized speed refers to speed specific to your given event). Fundamental speed qualities include
the development of:

Acceleration

Maximal speed

To break it down further; when working with children and youths, sprint training should begin with a
large emphasis on acceleration work, which progresses toward a gradual increase in maximal speed
development – peaking in the early to mid 20s.

Acceleration and speed training in youth athletes should be performed using multiform activities and
games, not just linear sprinting. This is important as it reduces the likelihood of forming poor
movement and rhythm stereotypes, which would cause inhibitions in the long term development of
sprint abilities. Athletes who are exposed to wide ranges of speed movements when young develop
better motor speed adaptability further down the road.

It is also imperative early in an athlete’s development to forge a multilateral and broad base of
movement. Remember – for teenagers, the development of speed will naturally improve with age to a
certain extent. That is unless individuals are subjected to polarized extremes in endurance or
strength training – which can interfere with the development of speed qualities.

Too much of the same thing – such as repetitive drills following the same pattern – are also to be
avoided during peak height velocity growth phases; athletes instead need to be able to adapt
movement expression to a variety of activities and game scenarios. Developing speed in games also
crucially promotes the development of optical and acoustic reaction ability. This aids in the

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enhancement of steering, acceleration, and deceleration abilities.

Speed endurance qualities can safely be introduced in the late teens. However, you’ll need to be
patient with this – as these volumes will peak in the mid to late 20s if developed correctly. In fact,
acceleration and speed volumes usually decline first as an athlete approaches their late 20s, because
these inputs are very taxing on the nervous and muscular system. Similarly, at a later age, it would be
a mistake to focus on high volumes on these exercises as their foundational development has already
been in place. We are looking instead to maintain these qualities, and, crucially – avoid injuries.

It is key to develop fundamental speed before specialized speed.

GLOBAL PHYSIOLOGICAL CONSIDERATIONS IMPACTING

PROGRAMMING
The following list of biological factors/systems must be respected when designing programs for
sprint events. Whether it be training programs, competitive programs, return to play programs or
seasonal recovery programming, these systems must be accounted for, or at least monitored and
analyzed to some degree. Everything we write on the training menu has resultant reactions on each
and every one of these features. Any small change in load, intensity, density, work to rest ratios, or
novelty can have serious knock on effects in many of the realms listed below. We also feel that it is
extremely important to review, reacquaint, and ponder this subsection when dealing with injury/
illness, or return to play programming.

ENZYMATIC ACTIVITY – MITOCHONDRIAL FACTORS

Mitochondria are the power source of our cells. Their task is to convert nutrients we consume into
energy, by manufacturing adenosine triphosphate (ATP) – a coenzyme that is used by our cells for a

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range of functions from breathing to exercising. When you increase the size and number of your
mitochondria, the mitochondria can more efficiently convert energy into ATP, meaning more energy is
available to working muscles. In other words, a greater mitochondrial density will allow you to train
or compete faster and longer. Through unique forms of sprint interval training these factors improve
and expand.

PROTEIN FUNCTIONS AND COMMUNICATIONS

The collection of proteins within a cell determines its health and function. Proteins are responsible
for nearly every task of cellular life, including cell shape and inner organization, product
manufacture, waste cleanup, and routine maintenance. Proteins also receive signals from outside the
cell and mobilize intracellular responses.

Not surprisingly, protein functions are as diverse as protein structures. For example, structural
proteins maintain cell shape, akin to a skeleton, and they compose structural elements in connective
tissues like cartilage and bone. Enzymes are another type of protein, and these molecules catalyze the
biochemical reactions that occur in cells. Other proteins work as monitors, changing their shape and
activity in response to metabolic signals or messages from outside the cell. Cells also secrete various
proteins that become part of the extracellular matrix or are involved in intercellular communication.

Proteins have diverse functions in the human body.

SYSTEMS OF INTEREST TO SPEED DRIVEN ATHLETES

NEUROTRANSMITTERS

A neurotransmitter is defined as a chemical messenger that carries, boosts, and balances signals

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between neurons or nerve cells, and other cells in the body. These chemical messengers can affect a
wide variety of both physical and psychological functions including heart rate, sleep, appetite, mood,
and fear. Dopamine (DA), noradrenaline (NE), and serotonin (5-HT) are the three major
neurotransmitters that are known to be modulated by exercise.

As explained by Sleiman et al. (2016): “A major contributor to the processes of learning and memory
formation involves brain derived neurotrophic factor (BDNF) signaling pathways. It has been known
for over two decades that physical activity or neuronal activity markedly enhances BDNF gene
expression in the brain … and that this increase in BDNF protein leads to activation of signaling
pathways that result in exercise-dependent enhanced learning and memory formation.”

FASCIAL CHAINS AND THEIR COMMUNICATION NETWORKS

A complementary view on movement communication is emerging from modern discoveries in cell

biology and biophysics. Previous reports have described a non-neural whole-body communication
system that reaches into every part of the body (Oschman, 1993, 2000, 2003). Termed the living matrix,
this system consists anatomically of the collagen-rich extracellular connective tissues (fascia,
tendons, ligaments, cartilage, bone, etc.,) as well as the cytoskeletal matrices within cells and the
chromatin network within nuclei. Taken together, the components of this ‘system of systems’ make
up the bulk of the human body and give it form, shape, and texture at all levels of scale. It is extremely
hydroscopic in form and function. Pienta and Coffey (1991) have done extensive research on this
which summarizes evidence for the vibratory nature of the living matrix and how this is involved in
movement dynamics.

Neurotransmitters are chemical messengers that carry, boost, and balance signals between neurons, or
nerve cells, and other cells in the body.

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IMMUNE / ENDOCRINE RELATIONSHIPS (THE AXIS)

In our opinion confusion and ignorance in this area of biomedical research and application is still
producing huge gaps in knowledge and understanding, inferior treatment paradigms, and massive
frustration among patients/clients world wide. This exists not only in the sporting side of things but
also in the applied medical community.

The most characteristic stress response seen in athletes is the release of the adrenocorticotropic
hormone (ACTH) and corticoids (cortisol in humans) into the blood stream as a result of activation of
the hypothalamic-pituitary-adrenal (HPA) axis. In addition to the HPA axis, acute stress also activates
the sympathetic division of the nervous system as part of the fight/flight reaction, or emergency
response. As a result, noradrenaline is released from peripheral sympathetic nerve fibers in different
tissues, and adrenaline (also some noradrenaline), from the adrenal medulla into the blood stream.
This complex orchestration is obviously induced by various training efforts and competition
stressors.

It is generally accepted that the hormones produced by our adrenal glands, particularly the stress
hormone cortisol, play an important role in regulating our immune system.

If our cortisol levels go too low or too high, this can lead to regular infections, chronic inflammation,
autoimmune diseases or allergies. Longitudinal cortisol mapping with multiple saliva inputs daily are
becoming more common in elite sport monitoring systems world wide. We firmly believe that
maintaining a balanced level of cortisol is an important part of staying healthy as an athlete, or coach.

Many athletes and coaches control for acute training stress and training loads in a sound fashion.
Many also do a fine job of modulating competitions and competition related stressors. What is often
missed however is low grade but chronic stress loads and reactions. These may be sport related but
are often lifestyle driven factors like sleep hygiene, diet issues, life management factors, coping
strategies, mental resilience abilities, and motivational drivers – to name a few.

In the following section we will look at some of the major KPI factors in this biomedical puzzle and
perhaps stimulate some thought on how our practices as coaches affect these conspirators to
wellness.

· · ·

KPI FACTORS IN THE BIOMEDICAL PUZZLE

HYPOTHALMUS – CONTROLLER OF MANY BODY FUNCTIONS
One of the major functions of the hypothalamus is to maintain homeostasis.

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The hypothalamus responds to a variety of signals from the internal and external environment
including body temperature, hunger, satiation post mealtime, blood pressure, and levels of hormones
in the circulation. It is also heavily influenced by circadian rhythm factors – thus its power in the jet
lag puzzle. This gland also responds to stress and controls our daily bodily rhythms such as the night-
time secretion of melatonin from the pineal gland, changes in cortisol (the stress hormone), and
changes in body temperature over a 24-hour period. The hypothalamus collects and combines this
information and puts changes in place to correct any imbalances. Some warning signs we monitor for
this organ include:

– Unusually high or low blood pressure

– Body temperature fluctuations
– Unexplained weight gain or loss
– Changes in appetite
– Insomnia
– Chronic dehydration
– Frequent urination

THALAMUS – SENSORY CONTROL CENTER

The thalamus can be thought of as a “relay station,” receiving signals from the brain’s outer regions
(cerebral cortex), interpreting them, then sending them to other areas of the brain to complete their
job. Sleep disorders and neuropathic pain are leading results from poorly functioning thalamus
glands.

THYMUS – IMMUNE RESPONSE CENTER

A common issue that derails a lot of seasons and performances is that of global type infective illness.
It may be a simple respiratory bout or a drastic gastro-intestinal attack. Infectious diseases can be
caused by:

• Bacteria: These one-cell organisms are responsible for illnesses such as strep throat, urinary
tract infections and tuberculosis.
• Viruses: Even smaller than bacteria, viruses cause a multitude of diseases — ranging from the
common cold to AIDS. Other common insults are supplied by Fungi and Parasites.

The thymus is a target of research on immune issues because of its important and complex functions
in the immune system. It processes a broad category of immunologically active white blood cells,
called T-cells or T-lymphocytes because they pass through the thymus and are modified there before
coming to maturity. Thereafter many populations of T cells serve in a complex array of roles – killing
invaders, enhancing some immune functions while suppressing others, and helping antibody-
producing cells recognize antibody targets. The thymus also makes at least four different hormones.
Chronic stress over time can severely negatively influence this system and its function.

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A common issue that derails a lot of seasons and performances is that of global type infective illness.

ADRENALS AND ADRENAL FATIGUE

Adrenalin is a common term used by athletes and coaches, usually to describe an arousal influencer
in performance. While true to some level of activity, these glands are very complex and serve many
critical body functions. Adrenal Fatigue is a debatable term that draws much interest in sport
research circles at the moment. The original term is more accurately discussed as HPA Axis
Dysregulation or HPA_D. There is some solid epidemiological evidence that long standing or extreme
dysregulation over time can induce severe thyroid disorders and or reactions.

The adrenal glands are located just above the kidney and they are intricately linked to the HPA axis of
previous discussion points. The glands themselves have three layers of structure with the cortex and
medulla being the major players in sport physiological concerns.

The cortex is more concerned about regulating different levels of compounds in our bodies and
keeping our bodies functioning efficiently, whereas the medulla is all about managing our response to
stress.

The medulla secretes three different catecholamines, including epinephrine (adrenaline),

norepinephrine, and dopamine. Also known as neurotransmitters, these stress hormones generate the
primitive stress response that helps to keep us alive in moments of trauma or danger. Chronic,
unregulated stress over time can severely disrupt the balance of these catecholamines, and may
result in panic, anxiety, or depressive disorders.

When you consider the types of compounds and the complexity of interactions exhibited by the
adrenal glands, one can truly appreciate the monitoring and awareness of this system needed when

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designing programs and competition schedules. Over training and over reaching factors have a
pronounced effect on this glandular system, and the knock on effect is endless in many directions.
Ditto the influence of low grade chronic life stress.

THYROID – REGULATOR OF METABOLISM

The thyroid’s job is to make thyroid hormones, which are secreted into the blood and then carried to
every tissue in the body. Thyroid hormone helps the body use energy, stay warm, and keeps muscles
and other organs working as they should. The function of the thyroid gland is regulated by a feedback
mechanism involving the brain. When thyroid hormone levels are low, the hypothalamus in the brain
produces a hormone known as thyrotropin releasing hormone (TRH) that causes the pituitary gland
(located at the base of the brain) to release thyroid stimulating hormone (TSH). TSH stimulates the
thyroid gland to release more T4.

Since the thyroid gland is controlled by the pituitary gland and hypothalamus, disorders of these
tissues can also affect thyroid function, and cause a myriad of thyroid problems.

Recent revelations in doping media circles report that certain high-profile athletes have been taking
and perhaps abusing thyroid medication. This has made many experts question whether athletes
might truly suffer from thyroid problems, and if so, the associated performance impact. Many sport
endocrinologists use symptoms such as fatigue, lack of thermal regulation, musculoskeletal
disruption, constipation and possible weight gain in conjunction to be red flag factors, prompting
systematic complex thyroid panel use over a longitudinal period of time. However, misdiagnosis of
thyroid issues is very common in general medical practices. We suggest strongly that athletes seek
expert advise from sport endocrinologists who are versed in these matters. It is also critical that one
monitors various panels over a period of time, as one-off labs seldom reveal complex disorders. We
are seeing very increased numbers in power/speed female athletes over the past 10 seasons so it is a
major medical KPI for us each season.

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Recent revelations in doping media circles report that certain high-profile athletes have been taking and
perhaps abusing thyroid medication.

PITUITARY GLAND – THE MASTER GLAND (HORMONE

CONTROL)
The pituitary gland is often called the master gland because it controls several other hormone glands
in our body, including the thyroid and adrenals, ovaries, and testicles. Exercise has profound effects
on the function of a number of glands, which have corresponding impact on a number of systems
through the release of specific hormones.

The first gland to exhibit a response to exercise is the pituitary gland. This structure produces and
secretes a number of different hormones for different purposes, of which the human growth hormone
(HGH) is the most important. Exercise will trigger the generation and release of human growth
hormone by the pituitary gland to stimulate the body to increase its production of bone, muscle, or
connective tissue cells.

We are currently following a series of researchers looking into the relationship of training loads and
corresponding clinical reductions in growth hormone release, combined with subsequent deficiencies
in the stress hormone ACTH which is also produced by the pituitary gland.

Growth hormone deficiency is medically described as a disorder involving the pituitary gland that
can produce a number of physical symptoms such as loss of strength, stamina and muscle mass, and
psychological symptoms such as poor memory, social withdrawal, and depression. Abnormally low
growth hormone levels in adults may diminish quality of life and can be disabling.

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The significant exercise-induced differences in ACTH and testosterone responses at the end of
competition phase panels by three researchers we network with have shown measurable and defined
issues in athlete wellness. In particular, the suppressed exercise-induced cortisol responses – with
continuous decrease showed at the end of competition phase – have indicated a significant reduction
in the reserves of adaptation and revealed concomitant hormonal dysfunction.

WASTE PRODUCTS AND CATABOLIC REACTIONS

The human metabolic cycle has two different components: anabolism, the building up component;
and catabolism, which means breaking down. Much research and monitoring have gone into the
world of anabolic science in human physiology. There is much less when it comes to catabolic
factors, processes, and resultant disorders in wellness and sport training.

Our metabolic cycle is uniquely balanced, and if our body is in optimum health with intake of energy
equally distributed, our adult weight usually remains steady and muscle mass is maintained.
Training, travel and competition stressors however, can easily disrupt this equilibrium.

With excessive food intake, sedentary lifestyle, severe stress, chronic illness, etc., the metabolic cycle
can be thrown off balance and a catabolic state can result. Also, as we get older, the metabolic cycle
bias starts to shift slightly towards catabolism as we lose about 14 percent of our muscle mass for
every decade in our adult life; so this is a larger factor as athletes age in the sport.

Excessive or prolonged catabolism without adequate compensating anabolism, however, has many
negative consequences. Muscle tissue along with essential fat deposits throughout the body can
become depleted or insufficient for training loads. Without sufficient anabolic replenishment, the
process of growing and repairing tissue cannot take place fast enough. This is true not only for
muscle tissue but in other connective/collagen structures. When this occurs, the body enters a net
negative energy state. The key clinical signs used in many sports medicine centers of catabolic state
is gradual weight loss with reduction of muscle mass and subcutaneous fat. Overall weight may not
be substantially reduced in early stages so body composition measures are imperative at the elite
level. Chronic fatigue factors are often associated, as less energy means a reduction in vitality.

If not reversed in timely fashion, chronic catabolism results. This is called the catabolic state. The
metabolic cycle can be firmly entrenched in favor of catabolism, meaning the body is in a state of low
energy. Fatigue, exercise intolerance, and inability to handle stress are typical symptoms.

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Exercise has profound effects on the function of a number of glands and neurotransmitters.

· · ·

STRUCTURES INVOLVED WITH MOVEMENT

CONTROL
A common paradigm in coach and medical education circles is to shift complex, fluid, operational
systems into reductionist equations and or isolatory management schemes. An emphasis on one
component or a linear series of components however, can easily distort movement capabilities and
negatively effect movement expression over time. We see for example the idea of “strength” serving as
a get out of jail card for free being used often in rehabilitation discussions, and often as a cure all in
sprint coaching problem solving. Below are some of the major components and contributors to
movement expression:

ELASTIC STRUCTURES
Elastic energy is the potential mechanical energy stored in the configuration of a material or physical
system as work is performed to distort its volume or shape. Elastic energy occurs when objects are
compressed and stretched, or generally deformed in any manner. In sprint events the energy supplied
by these distortions within collagen type structures is of interest to many researchers and
practitioners. In certain body types, it may be the most prevalent modulator of movement expression.
Poor mechanics, subpar lifestyle factors, improper programming, and reductionist sports medicine
solutions often cause unique injury and insult factors within these various elastic systems.

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TENDONS
One of the most often injured elastic structures for athletes involve the tendon complex. Two major
classifications of injury prevail here.

Tendonitis is an accurate diagnosis for an acute injury when the tendon is overloaded, causing pain
and swelling from micro-tears in the injured tissue.

On the other hand, tendonosis occurs from failed healing or repetitive trauma to a tendon. This
chronic microtrauma leads to loss of collagen continuity, which means the fibers are no longer
aligned and fail to link together, resulting in loss of strength and further injury when used. Note that
in many cases, inflammation is not generally present with tendonosis. Rehabilitation research is
rampant on this topic with key concerns being type of tendon, location of tendon injury, i.e. enthesis
areas and methodologies to aid return to play. In our opinion the major barrier on return to perform
metrics within this structural area is the failure to address causality and myopic medical solutions.

LIGAMENTS
Ligaments, another key elastic component, are defined in most anatomy texts as ‘fibrous bands of
dense connective tissue that attach bones to each other.’ Ligaments are composed primarily of
collagen bundles in parallel, with a mixture of elastic fibers and fine collagen fibers interwoven.

Dutch osteopath and anatomist Jaap van der Wal has published several research papers that look at
the body from an architectural perspective rather than the typical anatomical dissection perspective.
He describes ligaments, based on his observations during careful dissections, as being ‘continuous
with the fascial sleeve in which muscles run’; therefore, they are considered to run in series with
muscle tissue, and not as parallel – but separate, entities. Ligaments appear to provide support to the
joint structure throughout the joint’s range of motion.

As our research and understanding of the structure and function of ligaments broadens to include
this architectural viewpoint of the transmission of forces across joints, we as coaches must still be
cautious with stretching forces within and about these structures. Negative rotational forces have
huge impact on ligamentous wellness. Ligamentous tissue has a different ratio of collagen to elastic
fibers than does tendinous tissue. Ligaments provide the majority of resistance to movement at the
end range of a joint – and if they are repeatedly overstretched, they lose their ability to return to their
normal length and to stabilize the joint. This creates joint laxity and sets the stage for joint injury.
Research on return to play after insult to this structure is varied and has many polemic camps.
Surgeries, grafts, injection therapies, types of resistance training post insult and progressions of loads
are all being hotly debated at this time in sporting circles. One area of interest for our team is the
power of joint positions or dynamics and those effects on ligamentous health.

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FASCIA
The study of fascia and its role in human movement is a relatively young science limited by
technology progress and the difficulty of in vivo studies. Polemics abound on this topic but in our
opinion, it is a major frontier of understanding human dynamic movements and expressions. Failure
to address the role and function of this system is a major stumbling block to athlete wellness, and the
failure to account for its contributions may be why so many muscle oriented strategies for athlete
development and/or post injury recovery fail.

BURSAE
Bursae are small fluid-filled sacs or sac-like cavities situated in places or in tissues where undue
friction would otherwise occur. Bursae have as a primary function to facilitate the gliding of muscles
or tendons over bony or ligamentous surfaces. They are numerous and are found throughout the
body. The most important for many speed athletes are located at the shoulder, elbow, knee, and hip.
Inflammation of a bursa is known as bursitis.

Chronic or long standing bursitis can derail or end careers. Standard medical care includes oral anti-
inflammatory agents, injection therapies, and specialized strength training routines. In our
experience, these have minimal results primarily due to the fact that they are not exploring why
undue forces are resulting in this area of conflict. Architectural positions and function must be
analyzed to find sources of inputs into the abnormal friction occurring at said site.

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Movement expression is complex.

MUSCLE SYSTEMS
Probably the most researched and experimented with system in speed programming centers around
what we term “muscle systems”.

Investigators in the fields of sports medicine and human performance have seemingly agreed to
adopt a specific functional term for the ability to perform high velocity, “explosive” force-generating
movements, and limit the term “power” to its correct usage as defined by Newtonian mechanics.

Muscular force output measurements at fast contractile velocities simply represent high-speed
strength capabilities, while force outputs measured at lower velocities represent slower-speed
strength. At various stages of movement expressions both have critical inputs. There has also been a
huge emphasis on fiber types and training influences upon those classifications. Slow Twitch (IA) and
Fast Twitch (IIA / IIB) studies abound and have influenced programming and research for decades. As
with most topics in this sub-section we feel that a myopic emphasis on these factors can lead to
confusion and inferior results. Movement expression dynamics and cognitive perceptive influencers
are critical factors in muscle dynamical systems. Trying to build movement literacy and context,
cognitive chunking files, and transference systems are major research topics that we are exploring
with our network partners, and influence current programming practices in the main. We do know
for sure that strength/force production abilities often pale when tempered for movement expression
metrics. One must remain vigilant not only on the amount of force produced, but at what angles it is
expressed, the time duration of expression, the accuracy of expression, and resultant health indices

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from said expressions.

PROPRIOCEPTORS
The purpose of proprioceptors is primarily to give detailed and continuous information about the
position of the limbs and other body parts in space.

Low-threshold mechanoreceptors, including muscle spindles, Golgi Tendon Organs, and joint
receptors provide this kind of sensory information, which is essential to the accurate performance of
complex movements. Of special interest to our programming and research is how these mechanisms
fatigue, and how that fatigue affects function and performance. We also have interest to see about the
trainability of these mechanoreceptor systems.

Four sub-modalities of ‘‘muscle sense’’ have been described by current researchers to include:

(1) posture

(2) passive movement

(3) active movement

(4) resistance to movement.

The latest publications by top researchers do not state whether muscle receptors, joint receptors, the
central nervous system, or other components are mainly responsible for a decrease in proprioceptive
sense, so firm positions on these topics are not currently supported. Tied directly into this topic is that
of cognitive fatigue and its role in proprioception efficiencies. Another major concern with studies
and research in this realm is how these organelles and systems work and coordinate with one
another during injury and return to play periods. Topics such as compensation patterns, cognitive
bias, guarding issues, etc., are of real concern, and impact results far more than the literature suggests
based on our data collections. Much of the evidence in numerous studies found in the literature
suggests that the relationship between acute physical activity and cognitive performance has an
inverted U shape.

MUSCLE SPINDLE
The muscle spindle plays an important role in motor control. It helps to maintain a constant muscle
length. It is a source of muscle tone as it provides a resistance to stretch and is involved in the stretch
reflex. The stretch reflex allows for protection from painful or damaging stimuli. The static
component of the spindles is involved in maintaining upright posture.

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GOLGI TENDON ORGANS

Golgi Tendon Organs (GTOs) are receptors that are activated by stretch or active contraction of a
muscle and that transmit information about muscle tension. GTOs can be stimulated by either stretch
or contraction of the muscle and are highly force/velocity dependent in tasks and timing. The use of
plyometric exercises center upon these reactions.

PACINIAN CORPUSCLES
Pacinian corpuscles are pressure receptors. They are extremely sensitive to vibration. We are in
conference with researchers looking at surface differences and how these resultant vibrations from
the surface effects neuro-feedback processes. These organelles can be further classified into small
and large. In joints, small pacinian corpuscles lie in mechanically strained areas, such as between the
synovial and fibrous layers near the insertion of the capsule. Research has shown that joint and joint
capsule injuries have noticeable down-regulation of function.

RUFFINI CORPUSCLES
Early researchers hypothesize that Ruffini corpuscles are believed to be important in the constant
monitoring of static joint position, as well as changes in amplitude and velocity of joint rotations.

Ruffini receptor endings are described as ‘slowly adapting mechanoreceptors’ because they continue
their discharge in response to a continuous stimulus. These receptors have a low activation threshold
and are active during both static and dynamic joint conditions. Consequently, Ruffini endings may
signal static joint position, intra-articular pressure, and amplitude and velocity of joint rotations.

NOCICEPTORS (PAIN)
Nociceptors are peripheral receptors that signal pain, and are are thought to transmit information
regarding real or impending tissue damage from external sources. Evidence is also accumulating
that, in addition to sensing changes in the interface between self and the outside environment, many
nociceptive fibers signal variations in acidity, temperature, carbon dioxide, and the metabolic state of
the internal environment from a predetermined set point.

How these organelles react to training stimuli, injury insults and psychological stressors are current
topics of high interest in our center and its research network.

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The purpose of proprioceptors is primarily to give detailed and continuous information about the position
of the limbs and other body parts in space.

CENTRAL NERVOUS SYSTEM (CNS)

The central nervous system consists of the brain and spinal cord. It is referred to as ‘central’ because
it combines information from the entire body and coordinates activity across the whole organism.
Exercise challenges the cardiovascular, pulmonary, and musculoskeletal systems and can have
profound metabolic effects on all systems depending on task specifics. In contrast to our extensive
knowledge about the peripheral adaptations to exercise, information about the specific effects of
exercise on the central nervous system (CNS) is relatively limited.

Some of the bigger areas of research utilizing the above described methodologies include:

• Central Fatigue
• Peripheral Fatigue Influences on Central Fatigue
• Mood State
• Cognitive Fatigue and States
• Over-training Effects
• Over-reaching Effects
• Monitoring Methodologies
• Effects of Training on Key Neurochemical Processes

Unfortunately many sprint systems are still fundamentally based and designed on energy system

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paradigms and dynamics. Ergonomic analysis of tasks and global biochemical reactions should
spurn us to understand this system to a greater degree than is exhibited by current practice and coach
educational courses.

When it comes to the puzzle of movement expression, there are numerous debates as to the extent of
the automatic (unconscious) and interpreted (conscious) response of the CNS as it affects sports
performance. Some actions are largely automatic, such as the stretch/reflex involved in the leg
muscles when jumping. However, others appear to be more specifically interpreted by the brain, such
as the fatigue signals received at the end of a session.

One area of keen interest for us is the role and function of organelles found in the myelinic sheath of
nerves. These structures are termed ‘oligodendrocytes’ and their major function is the formation of
myelin. Myelin acts as an insulator of axonal segments and is a prerequisite for the high velocity of
nerve conduction, of up to 200 m/second. If we do not utilize classification systems for analyzing
these effects then in our experience, work prescriptions will be severely biased in several negative
directions simultaneously.

PERIPHERAL NERVOUS SYSTEM

The peripheral nervous system is made up of the somatic and the autonomic nervous sub-systems.

• The somatic nervous system (SNS) is responsible for conscious perception and voluntary motor
responses.
• The autonomic nervous system (ANS) is responsible for involuntary control of the body, usually
for the sake of homeostasis (regulation of the internal environment).

The ANS is further divided into:

The Sympathetic nervous system – which prepares the body to react to stresses such as
threat or injury. In general it causes muscles to contract and heart rate to increase.

The Parasympathetic nervous system – which is the part of the autonomic nervous system
that controls functions of the body at rest. It helps maintain homeostasis in the body. It
causes muscles to relax and heart rate to decrease. Obviously training and competitions
along with general life stressors causes the SNS to predominate during said activities. The
athlete’s ability to switch off in turn highly influences the body’s ability to spend time in a
parasympathetic state.

There is a current trend in sport research driven by technology used for athlete monitoring to improve
parasympathetic states and recovery.

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While there are many ways to strengthen the PNS response and relax the mind and body, it is
important to identify which one(s) will benefit an athlete the most. The use of various technologies
and biochemical monitoring methodologies will aid in future discoveries in this realm.

Some of the major interventions being researched currently include:

– Deep breathing techniques

– Being in nature
– Playing, especially with children or animals
– Yoga, tai chi, and chi kung
– Types of massage
– Hydrotherapies
– Sauna

The use of saunas is just one method used by athletes to aid in recovery.

· · ·

EFFECT OF MECHANICS ON BIOLOGICAL

SYSTEMS – GLOBAL CONCEPTS
A fundamental principle of the ALTIS system is the pursuit of excellence when it comes to the
biomechanical model not only in sprinting, but with all menu items entertained in the training

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process. We have found through data collection and trend analysis that with improved mechanical
expressions, greater biological efficiencies will result – as will the wellness index on many metrics.

One of the major inhibitors in sprinting is injury to an architectural structure whether it be a joint, soft
tissue complex, bone or combination of structures. Violation of KPI mechanical positions and
pathways produces undue shear strain and damaging rotations into the system. These insults start as
minor, localized issues but through time often manifest into complex, multi-factorial injury puzzles –
so preventive actions are well rewarded in our experience.

Another offshoot for the promotion of correct mechanics can be found in how mechanics can effect
the use of biochemical substrates. Large increases in research funding have centered in an area
referred to as ‘mechanobiology’.

The thrust of biomechanics and mechanobiology research combines basic principles of

mechanical engineering with molecular biology. From predicting real-time tissue stress and strain
in the brain to modeling the tension in the cell membrane during division, biomechanics can be used
to predict non-linear, hyperelastic deformations that occur in cells, tissues, and organs during
development, disease, and regeneration.

Knowing these concepts, timelines and progressions can have profound effects on programming and
athlete wellness. To further elaborate; biomechanics is most often combined with high-resolution
imaging modalities to quantify a functional change in a biological entity. Mechanobiology, on the
other hand, primarily examines the molecular changes that occur in cells due to internal or
external mechanical stimuli.

The interaction and relative contribution of the three energy systems during incremental exercise and
periods of maximal exhaustive exercise have revealed that the energy systems respond differently in
relation to the high, often sustained, and usually diverse energy demands placed on them during daily
sporting activities. The ability for the body to replenish, restore, and reorganize these systems along
with other biochemical factors is commonly referred to as ‘resynthesis time’. These periods are not
always linear and clearly defined. They are highly dependent on a variety of variables and do not
follow common man-made time containers or boundaries. Unawareness of these factors can severely
handicap development and athlete wellness.

Systemic system shift is also a topic of concern in elite sport due to the increase incidences of bone
stress or bone stress fractures.

It is well known that bone repair processes are affected by various local and systemic biochemical
factors including hormones, vitamins, growth factors, or enzymes. The rapid progress in skeletal
cellular and molecular biology led to the identification of various crucial regulators of bone
metabolism able to enhance and accelerate bone formation. Improper training or rehabilitation
schemes can drastically effect these processes, and without careful monitoring of key biochemical

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markers, most return to play programs are at best a guess.

With elite sprinters in particular, changes in loading should be considered carefully.

· · ·

OVERARCHING PROGRAMMING PRINCIPLES

FOR THE SHORT SPRINTS
So where should a coach start when beginning to construct their training schemes? As a first point of
call, consideration as to the construction of the annual plan should be given. The annual plan is a
document we use as a reference tool to construct training, and represents your ideas on how to
develop a certain athlete in their chosen event.

The most important consideration for the annual plan is to understand that it is only a reference
document, not a rigid manifesto that must be adhered to at all costs.

The annual planning stage is where you add detail to your plan: All progressions, forms of loading,
elements of training, timelines, and abilities will be represented here. Do not be afraid to be rich in
detail at this stage, but you must also understand that you need to be flexible in the implementation of
such details when it comes to real-life delivery: So while your plan may well not be what you end up
doing, developing a clear idea of where you want to be is a really important. You have to know the
rules before you can break them, so developing an annual plan for the first time can be likened to

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teaching you the rules of the game. As you get more experienced the need to go into this level of detail
will lessen.

What the plan will look like is dependent on the stage of maturity of the athlete, and the training
history of the athlete. In general, we believe that mechanical efficiency should drive progressions,
loads and density patterns in programming. We use the first few cycles to prepare athletes to do more
specific work in terms of speed development, special speed endurance, alactic power/capacity, and
anaerobic glycolytic factors.

This could be written, or using Excel, Word, and the like; whatever you feel comfortable with.

A blank example annual plan can be found here.

A NOTE ON COMPLEXITY
The annual plan itself can be as general or complex as you want it to be; the more general your plan
is, the more flexibility you will need to allow in terms of the week to week implementation of loads.
The more complex it is in terms of detailed loading schemes, the more sophisticated, refined, and
individual your planning will be. Obviously the greater the number of different groups of athletes you
are planning for, the more time consuming this can be.

When starting, just be realistic and pragmatic in what you expect to accomplish and achieve.

The most effective plans have enough detail to precisely describe the type of training that will occur
in any given microcycle. However, they are implemented with the requisite and appropriate flexibility
needed to accommodate an individual athlete’s response to training – and the shifts in delivery that
will need to occur as a result.

It is important to understand that the complexity present in an annual plan is predominantly there for
two main reasons:

• To manage the various loading parameters and timing factors in implementing a high
performance plan. For contemporary year-round high load programs, this is essential.
• To help you with your development as a coach; the very process of organizing and constructing
a detailed annual plan will force you to consider the relationships that various forms of training
have with one another. It cannot be overstated how important this is. You will find that once
you begin to assign loads for various abilities or forms of training, you will be forced to consider
the effect those loads will have on other areas of the plan, in particular those within
corresponding cycles.

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Example Annual Plan, written by Coach Pfaff for an elite sprinter – 2010.

· · ·

Also understand the importance of tailoring your program to your practical situation/considerations.
It is pointless coming up with a best laid plan if you can’t execute it in real life. You can’t script weight
training 4 times a week, if you only have access to a gym 2-3 times (just as an example). Practical
considerations should be one of the overriding factors (access to facilities, equipment, work demands
of coaches and athletes etc.)

ALTIS: MESOCYCLE STRUCTURE

Below, we will discuss our mesocycle hypothesis as it fits within the annual plan.

The design used as our exemplar is a general format used for all short sprint disciplines. It has been
implemented with high school, university and elite athletes for over 40 plus years of coaching. For
athletes less advanced in age or experience, simplifying some of the menu items and consideration as
to what qualities take priority should be given.

MONDAY

• Specific Warm up / Prehab routines

• Acceleration Development

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• 10-40m x 9-18 runs (blocked format)

• Power Development

• Multiple Jumps
• Multiple Throws

• Weight training
• Cool Down

• Bike
• Jog – Skip (vibration and lactate)

• Therapy

TUESDAY

• Specific warm up / prehab routines

• Technical Runs

• (From Motor synchronization bleed runs / Grass building runs / Varied speed runs)

• Elastic Endurance Block

• General Strength Routines
• Medicine Ball Routines
• Hurdle Mobility Series (note HR Duration)
• Weight training

• Prehab
• Rehab
• Joint specific work
• Anatomy trains development

• Cool down
• Physiotherapy

WEDNESDAY

• Specific warm up / prehab routines

• Special Speed Endurance / Alactic Schemes

• Up-backs (50m – 100m) or 50-80m runs @ 80, 90, 90% +

• Power Development – endurance loads

• Weight training
• Cool Down – extended
• Physiotherapy

• Extended

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• Baths
• Diet – supplement changes

THURSDAY

• Mirrors Tuesday
• Reduction in volume and density
• Increased rest, pace and volitional factors
• Prolonged therapy session

FRIDAY

• Mirrors Monday (Ladder Format)

• Reduction in volume
• Increased rest variables
• Simplified weight room schemes

SATURDAY

• Specific Warm up / Prehab routines

• Speed Endurance

• Volume and intensity dictated by time of year, environmental and health factors

• General strength
• Hurdle mobility
• Vibrational cool downs
• Extended Physiotherapy
• Prolonged and Complex Baths

SUNDAY

• Active Rest

· · ·

AN EXPLANATION OF A SPECIFIC EXAMPLE TRAINING CYCLE

BASED ON THE ABOVE FORMAT. THE CYCLE DISCUSSED CAN ALSO
BE VIEWED HERE

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WHAT IS THE CORRELATION BETWEEN MAXIMAL STRENGTH

AND SPRINTING?

Answer: There is no ‘golden number’ – as it depends on the level of the athlete.

In elite sport, the relationship between the results in competition and the results in the various
strength expressions is higher in women than in men. It is interesting to note that statistically, elite
female track sprinters display less maximum strength (in static tests) than men with identical PBs in
the competitive event, even when strength is normalized to body mass. However, these women have a
better start-strength than men, i.e. are able to display a higher strength in a very short time. Elite
women also have higher explosive strength than male counterparts.

The training consequences of these two points are that strength training is the easiest way to make a
developing athlete improve in sprint events. However, strength improvements occur naturally in the
general population at a high rate up to their late teens to early 20s. Hence, from a long-term
development perspective it is wise to start strength training (maximum strength development) when
the rate of natural strength improvement begins to slow down and stagnate. Using this strategy offers
the opportunity to continue to improve the sprint performance through new training means, and beat
the natural stagnation of speed that occurs in late teens. That being said, strength training with light
loads can be introduced at an early age for the sake of learning the basics of technique and working
on the speed side of the velocity curve.

More than maximum strength, the ability to produce a high strength in a very short amount of time
(explosive strength) is of paramount importance in the structure of speed events. This is evident in
situations such as efficiency in starting-blocks, short contact times during maximum running
velocity in track sprint events, or the ability to produce very high pedal frequencies in cycling,
punches in boxing, etc. This ability depends on muscle fiber type, but also on maximum strength.

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More than maximum strength, the ability to produce a high strength in a very short amount of time
(explosive strength) is of paramount importance in the structure of speed events.

STRENGTH & POWER CONSIDERATIONS FOR DEVELOPING

ACCELERATION
For us, strength and power training are tied into the running formats and are adjuncts, and are not
necessarily drivers of programs. We are very basic with strength and power programming for
acceleration support. Our view is the weight room is an adjunct to sprinting unless there are huge
deficits at play. On a given day we do Olympic lift variation of some sort to build context of multiple
joint explosion, timing, catching and stabilization under loads. We value overall work out time
duration critically, so trend towards exercises that tick a lot of boxes rather than having an extensive
menu that takes hours to complete. Our total time in the weight room ranges from 45-90 minutes
most sessions. Our set and rep scheme on these ranges from 8-12 sets of 1-2 reps with adequate
neurological recovery. We then switch over to an upper body lift involving various types of pushes or
pulls, with a strength motif of 5-6 sets of 4-6 reps, where the emphasis is on building upper to lower
body balance in mass and power expression. We also find it a safer way to stress various hormonal
factors as compared to putting these sorts of stressors on the leg, back complex.

After the press/pull complex we then do 1-2 types of leg exercises. Our options include:

• Low box step ups

• High box step ups

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discussed in the previous video. The cycle can also be viewed here.

· · ·

ALTIS SPEED PROGRAMMING EXAMPLES – A COMPARISON OF

THE NUANCES BETWEEN COACH MCMILLAN & PFAFF’S SPRINT
PROGRAMS.

Written by Stuart McMillan

EXAMPLE 1 – COACH PFAFF’S PROGRAMS

From a global view, when considering a weekly scheme for speed development, the structure used for
sprinters by Coach Pfaff can be summarized as follows:

Example weekly set up – as used by Coach Pfaff.

In Coach Pfaff’s cycle, Monday is always acceleration development and maximal strength – it
doesn’t matter if it is week one, or week 30. The theme remains the same. The exercises remain
virtually the same, the intensity doesn’t change a ton, and nor does the volume. The density changes a
little from cycle to cycle – but on the whole, there is not a lot of variation throughout the macro. Of
course, the absolute intensity changes – as athletes become more efficient at the movements, or
accommodate to the loads – but there is very little manipulation of the input. In the past we used a 3:1
load:unload meso-structure. Eventually finding that was a little too much load before an unload, we
changed to a 2:1 – 2 weeks of loading, followed by a one week unload – where volume is reduced by
approximately 30% (essentially by deleting two of the training days), while intensity is maintained.

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EXAMPLE 2 – THE LAST CYCLE BEFORE THE ATHLETES START COMPETING IN

COACH PFAFF’S CYCLES MAY LOOK LIKE THIS:

A sprint cycle prior to the start of competition season – as used by Coach Pfaff.

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Coach Pfaff’s weights cycle as used in conjunction with the above sprints cycle.

COACH MCMILLAN’S SPEED PROGRAM

An example of Coach McMillan’s speed programming weekly set-up

My program differs from Dan’s program in that I find that that most elite athletes perform better the
day after doing something. In my experience, after a day off, most elite power-speed athletes take a
while to get going, and we end up wasting a significant portion of the session waiting for them to
come around. I have found that by putting a potentiation-preparation (P&P in my nomenclature) day
prior to our first main session of the week (Tuesday) improves the quality of all subsequent sessions.
What does not change however, is that there is very little manipulation from cycle to cycle through
the year. I write every single micro- in this way right through to the main competition season.

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THE MICRO DICTATES THE MESO

Using the 2:1 load-unload as a starting point – and being guided by Fitts & Posner, Wulf’s attentional
focus research, Schölhorn’s differential learning, and Bernstein’s views on motor learning and
dynamical systems – I structure each micro with a specific objective:

Week one is an introductory week – we use this week to introduce concepts (or more accurately – re-
introduce them, as they have most likely been part of previous cycles) – we spend a lot of time on
teaching, and ensuring quality of movement. The cognitive demand during this week is very high.
The load of the first week is approximately 75% (relative to week 2).

The objective of week two is to stabilize the elements introduced during week one: we teach a little
less – but increase the physical load by about 25% – so less cognitive demand, less cueing, but more
physical load.

Week three is our unload week (or what we call the realization micro). We do almost no teaching this
week – we step aside, and allow for individual expression of what each athlete has learned through
the previous two weeks. Load is significantly reduced – relative to week two – by 50%.

It is important to remember that the component parts of each day within the meso – remain the same
from week to week – only the volume, and the way in which we teach them, changes. It is this
consistency in stimuli that makes adaptation more predictable; the more consistent we are with it, the
more confident (and accurate) we are in predicting the outcome.

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McMillan – Meso organization.

COMPLEMENTARY TRAINING THEMES

This is an area where a lot of coaches seem to have difficulty – all coaches know the importance of a
good strength program to the success of an athlete – but surprisingly few know how to integrate it
into their program effectively. I try my best to match the type of strength ability with the type of
session we are doing on the track. What I mean by this is:

We have three primary weight sessions per week (discounting Monday – which is a highly
individually scripted potentiation day that may – or may not – include Olympic lifts or their
derivatives): Tuesday, Thursday, and Saturday.

On Tuesday, we work on acceleration development – so we pair this with Zone 3. Acceleration occurs
for approximately the first 3-6 seconds of a sprint, has longer ground contacts and is relatively more
dependent upon maximum strength qualities, so it only makes sense to pair this with Zone 3
exercises.

Thursdays are speed-oriented sessions, so it only makes sense that we pair the track session with
Zone 1 weight-room work (speed-strength – or dynamic effort in Zatsiorsky’s nomenclature).

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Saturdays are our big speed endurance days – so we pair it with Zone 2 (work capacity, or
hypertrophy – depending upon time of year, and individual objectives). We organize Zone 2 for the end
of the week, as the accumulated load over the previous 5 days does not negatively affect its
development.

Tuesdays and Thursdays could be switched around – but I find we get a little higher quality
acceleration work earlier in the week – and as I believe this to be the most important ability in
sprinting, I choose to place it on Tuesday.

Later on – we may move to 2 or 3 sessions per week, with more heterogeneous on-track sessions –
where we may work on more than one ability, or system, within a single session (an example might
be block starts followed by speed work, so therefore Zone 3 and Zone 1 work in the weight room). At
this time of the year, we can decide on whether or not to begin phasing out Zone 2 work (or at least
increasing the time between developing it – working towards a MED density), or maintaining work
on all abilities – by just increasing the density by only working each ability twice in each 3 week
block, instead of three times.

Further into the season, we may begin complexing various methods – combining Zone 3 and Zone 1
loading within a single complex set (for example, back squat complex with jump squat). We don’t do
complex training with everyone – only once we feel the athlete has reached a point of diminishing
returns on training each ability separately. This point of diminishing returns is also something we
need to understand when we decide when to cycle different loading zones in and out of the program.

COACH MCMILLAN / BEHM CYCLE EXAMPLES

Examples of how we put all elements of these programs together for short sprinters can be seen
below:

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An early season cycle example for short sprinters.

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A cycle 3 example for short sprinters – this is later in the preparation phase.

· · ·

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PROGRAMMING DURING COMPETITION TIME –

THE ALTIS ROLLOVER CYCLE
Written by Coach Pfaff

“The 3 day rollover cycle evolved from me having athletes all over the world with “irregular” travel,
meet schedules, weather and health. This was compounded by the fact we were in a Pre-era of email,
dropbox, texting, Skype and the IT paradigms. My wife and family were not happy with 3 am
emergency collect phone calls nor with my endless hours attempting contingency planning via fax or
expensive toll calls.

I spent hours designing elaborate plans that never worked or were not being used due to
circumstances. As a result, I did an extensive trend analysis for each of the events I was coaching and
noted that there were consistently 3 types of sessions that we did during the deep competitive season:

After a few years of frustrated planning that seemed to go out the window a week into everyone’s
travel I did a SWOT analysis of interrupters and found the following metric matrix:

• Environmental Factors
• Irregular Competition Calendar
• Weather
• Meet Promoters and Agents (a chess game)
• Facilities and Equipment
• Travel Issues
• Support Staff Issues
• Levels of Performance factoring in next meeting
• Health
• Length of Season
• Paying the Bills

After implementation, debriefs and data reviews the following factors were noted:

• It has allowed for consistent levels of high performance for up to 3 months

• One athlete due to circumstances used it for 10 months and excelled in multiple components
• It improves Coach sanity levels
• It simplifies feedback from athletes and performance service providers
• There is comfort in routines
• It forces both the athlete and coach to define KPIs and Metrics of Performance

With sprint types it was apparent that we did an acceleration type day, a speed day, and a speed

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endurance type session. So keeping in mind CNS/biochemical/technical mastery we experimented

with components, order of days, menu items, complementary indices, compatible indices and
performance demands. For example we have about 6 types of speed endurance activities when in
season so we played with how often we needed to hit each type of session to keep qualities at a high
norm. We kept strict records on injury and overuse problems. We T scored all comps over the season
and matched those with debrief notes.

Long story short, it took about 5 years to fine tune things. Life and injuries often throw us a curve ball
so it has been interesting to use these schemes with various sports during different times of the year.
We had one athlete do the 3 day cycle for almost 11 months due to irrational demands from his
federation. The guy was getting PR power marks, PR running results, and had some of the best comp
results of his career that season.

The decades of using this led us to have confidence in applying it with one of our athletes during the
2012 Olympic year in a unique context. This athlete was a very injured, fragile soul with huge power,
but a faulty body structure. He went on to win Gold training on this 3 day format the entire Olympic
year. Anecdotal evidence for the most part, but dozens of colleagues have reported major results using
this format the past 10 years. The 3 day cycle forces coaches to truly define KPI factors, embrace
essentialism, and dialogue deeply with athletes. It moves people to search for high transference and
multiple input scenarios. The flexibility of this format allows for rest days to be used judiciously, and
reduces athlete’s stress about hitting key sessions and/or numbers. It has shown time and time again
that doses, densities and the literature are not what they are cracked up to be.

Density patterns for this type of work involved options of (On:Off) 2:1:1, or 1:1. 3 days back to back is not
an option due to the sessional demands.”

Below, you will find an example of a sprints 3 day competition rollover cycle.

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3 Day Competition Rollover Cycle – as designed by Coach Pfaff.

· · ·

THE 3-DAY ROLL OVER CYCLE

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and tonus indices. You can also do Multiple Throws like Overhead Backwards, and Between
Legs Forwards in place of jumps if fighting joint injuries, or muscle soreness

• Early in the year, many will do an Olympic lift workout next. We have to continue to build
batteries and pathways early in the season so this is a prudent thing to do if experienced at it.
Most do a 8 x 1 or 6 x 2 routine with solid bar speed and moderate weight – no grinding on the
lift

• Cool down with jog/skip efforts or easy biking

• Cold tank or contrast baths. If muscle are sore or fatigued, a 10 minute cold tank at 50* F is a
great way to recover. If jet lagged or just feeling normal then a 15 minute bout with 1 minute
cold, 3 minute hot at 110*F for five trips is the way to go. If fascial tightness is the issue, a 10
minute soak in Epsom Salts does wonders

This is by no means the only way, but many use this as a map and develop schemes that fit their
travel needs, personal requirements, or injury situations. It is vital to experiment with each athlete to
find a working pre-meet routine. Experiment with rest vs. training, experiment with various training
themes, experiment with different volumes. Each person will react differently, so it is important to
establish a preferred routine for every individual.

Consistency in stimuli makes adaptation more predictable; the more consistent we are with it, the more
confident (and accurate) we are in predicting the outcome.

· · ·

PLAN B PROGRAMMING FOR SHORT

SPRINTERS

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As discussed in the injury module of this course, we strive to control and conquer training gaps that
are bound to occur in sprinting no matter how careful or focused the athlete and coach are with
programming and racing. We also often inherit athletes who have a long and checkered past with
injuries whether they be chronic or acute in nature. Many variables exist in sport and personal lives
that conspire to place an athlete at risk of injury no matter how many safeguards we build into the
system. With that in mind, then how do we keep skills, biology and mental qualities polished or sharp
during an adaptive period when injury and or illness make its way to the puzzle of programming?

Our philosophy in dealing with unplanned breaks in training is to create a plan that is as close to the
original plan, or Plan A as possible. We do not directly treat the athlete like they are injured in an
overarching sense. We do not revert to global exercise programs, non-specific fitness programs or PT
restrictive schemes. We get very creative in finding activities that are as close to the original menu
item listed as possible and back this with research, data collection and longitudinal studies to
support, tweak and refine said efforts. Many biological processes are involved with daily, weekly,
monthly and yearly training loads and designs. A sudden shift in one or several of these undulating
load parameters can radically disrupt various systems and in turn compromise other systems as a
result. Training is cumulative in many layers of biologics and a radical shift from normal inputs can
have a huge negative transformation of structures, biochemistry and above all, mental fitness. The
below lists examples of some of the schemes we may use in a ‘Plan B’ situation:

ACCELERATION DEVELOPMENT RUNS

Plan A: 3 x 5 x 30m Rollover Starts; R=2&3

Plan B: Same numbers but with Dribble adaptive gait over ankle and or knee, Concentric pattern
evolving into elliptical patterns

Plan C: Bike Workout A; 5 x 5 x 10 second blasts with high resistance and modified seat positions; R=2’
and 4’ with set R being a walk around

Plan D: Hand Crank Ergometer or Boxing Speed Bag, same as in Plan C

Please note that anterior chain opening exercises combined with spinal rotational exercises should be
completed between sets or at least at end of component session. The adaptive work may induce
restrictions in the anterior chain.

SPEED DEVELOPMENT RUNS

Very similar to the above listings except distances lengthen and times on apparatus increase to
mimic biological demands of a typical speed run, i.e. 5-7 seconds in duration.

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PLYOMETRICS
Our first call is to do single support work on the unaffected leg so that cross educational motor effects
occur. We may do double support work with adaptive task complexity. We also do mirror training
with single support efforts.

If limb disorder rules out any sort of jump training we then substitute various types of multiple throw
training components. Our research shows related coordinative and power retention and
improvements utilizing this option.

· · ·

• There are many examples of different programs that have produced great results in terms of
speed parameters

• Very broadly speaking, leading groups utilize acceleration type sessions at a density pattern
ranging from 1-3 times weekly, speed sessions 1-2 times weekly, and special endurance
sessions 1-2 times weekly

• As with most menu items, time of year, purpose of session, athlete health, environmental
factors, KPI rankings and hierarchy – to mention a few of the key determinants – all are in play
for determination of said density patterns within the micro, meso, and macro-cycle

• When considering appropriate volumes, densities and activities for the athletes in your care,
ensure an appropriate needs analysis has been performed which recognizes the skillsets and
developmental status of the athletes you are programming for

· · ·

• Microcycle
• Mesocycle
• Macrocycle
• Muscle Tone (tonus)

· · ·

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