1 of 25

“Involving Speed and Power Training in Middle Distance Programs”

Moise Joseph

Hampton University

2 of 25

Background

Miler, 2-miler, Cross Country
In college: 800m main event, secondary 1500m, few 4x400m
Spent 10 years coaching 100h/110h hurdles, LJ, HJ, TJ at High School level
Just Completed my 3rd year at Hampton University, Middle-Middle/Distance Coach
Coaching style is different

3 of 25

Coaches in the room

400m/800m
800m/1500m
3k, 5k, 10k, Marathon

4 of 25

What is a Middle-Distance Event/Athlete?

Requires a mixture of both endurance and speed

Topic of Debate:

How much Endurance vs Speed

This changes monthly, weekly, daily or even sessions

5 of 25

Now what?

Aerobically: We’ve raised the ceiling!
Now its time to raise the floor!
Speed is the way!

6 of 25

Why?

Why should we do speed training?
Why spend training on power?

Topic of Debate:

-My 26sec and 29sec question?

-Can an 800m runner only

aerobically sustain 26sec or 29sec

pace for for two laps?

7 of 25

Speed / Power

Food for thought: There are 7 trillion nerves in the body. Training the Central Nervous System is the goal of speed and power.

8 of 25

Sprint with Intent!

To run fast, you must train fast!
Efforts: 90-100%
Fast Strides after a run isn’t speed training

Topic of Debate: Drop one mileage day and make it a Sprint and Power day only. No aerobic training done, unless it I it is 3k athlete and higher

9 of 25

Example of a Speed and Power day at Hampton University�

2x3x20m, 2x3x30m @90-100% effort, volume 300m (the sweet spot)

800m/1500m

6-8x 90m-100m @90-95%
3min b/w reps, 5-6mins b/w set

3k – 10k

10 of 25

…Continued Example of a Speed and Power day at Hampton University

3-6x differet Med ball toss, 3-6x reps
Plyometric Jumps and Weightroom
Keep to theme Sprint and Power and keep it simple
However, before we start speed and power training, the set up and preparation is key!

11 of 25

Viewpoints of what Speed and Power looks like?

Many viewpoint:

2x3x20m, 2x3x30m @90-100% effort

My viewpoint:

Mobility, Mechanics/Technique, Strength and Conditioning,

Force application (Force-Velocity Curve)

12 of 25

Mobility

Big Range of Motion: Drills, Dynamic Flexibility (hip circles), hurdle mobility

Goal/Why:

Improve oscillation of the pelvis and hips
Promote soothing of Golgi tendon organ- organ where muscle of tendon joins. Less restriction in this area allows smoother, big range of motion/flexibility

13 of 25

Mechanics / Technique

Foot Contact: Slightly in front /Underneath Center Of Mass

Pushing forward when foot contacts the ground

Foot gait analysis (pronate, overpronate, supinate)

Ankle, knee, hip / hip knee ankle (Posture)

Examples: Fall and Sprint, 3-point, 4-point, and 2-point stance. Using hips, teaches how to efficiently use hips while sprinting

14 of 25

15 of 25

Plyometric Training

Progress low intensity to high intensity jumps

Ankle hops, to hurdle hops/box jumps, drops (different height),

Skip for height, Skip for distance

Depth Jumps: rarely do

Goal: Increase Velocity (frequency), teach Amortization, Improve

Stretch Shortening Cycle

Mechanics is important: land flat footed, push off flat footed

16 of 25

Speed

Stride Length * Stride frequency (rate)

Length: How efficient is length (Pendulum Swing/ Hamstring /Quad ratio 2:1), how backside :
Frequency (rate): How fast (ground contact) athlete pushes off the ground
Ques you’ll hear Sprint Coaches say, “Hip, hip, hip”

17 of 25

Force

Newton 2^nd law, F=M*A
Force Velocity Curve: Optimal Speed and power
Timing and applying the right amount of speed and power when the foot contacts the ground
At takeoff: One of many goals of a high jumper is to optimize the right amount of speed/power upon ground contact, creating a hip displacement at the ankle, knee, hips and promote a vertical liftoff effect.

18 of 25

Force (Example)

Walking up stairs

Firing Order/ Sequences

Are they using ankle?

Are they using knee?

Are they using hips?

Are they tapping or stomping each staircase?

The hip, knee, ankle / ankle, knee, hip are all used with each step

19 of 25

Strength and Conditioning (focus areas): ��

Common Imbalances:

Strengthen the ankle, knee valgus, hips

Increase force: Absolute strength, Back and front squats…

Glutes: 3 areas

Calves, Achilles tendon, shins, Magnes (Ab/Ad)

Posterior and Anterior chain (Anterior pelvic tilt)

Posture Imbalances Upper body. Bench vs Dumbbells (Bilateral vs Unilateral)

Rate of force development: Olympic lifts should be done all year long, 2-3 per week

20 of 25

Assessment: Mobility, �Strength & Conditioning

Jan. 22nd

July 7th

21 of 25

22 of 25

Sprint, Don’t Worry, Be Happy! Injuries?

2x3x20m, 2x3x30m @90-100% effort, volume 300m
5-8x 90m-100m

Sprint sessions in Sept/Oct (10m-40m, hills) should differ in April/May (50m-150m)

23 of 25

THINGS TO THINK ABOUT

Stay in the range of a certain time goals in the 10m-60m

Principle of Specificity

Key factors: Big range of motion exercises (deep Squats), Olympic Lifts (power cleans done all year), Unilateral lift over Bilateral (upper)

Weight Room

Aerobic: 3 -6 months increase blood volume, improve heart stroke, capillaries etc.… After about 30 days without endurance training, you’ll begin to decline significantly.

Long time to gain, long time to lose it.

Speed and Power: 3-5 sessions speed and power adaption begins/ 3-5 days without it, sharpness begins dissipates.

Short time to gain, short time to lose.

Principal of Reversibility

24 of 25

ATHLETES AT HAMPTON UNIVERSITY

	Time reduction	^1stFocus Area	2^nd Focus Area	3^rd Focus Area
MOZIE	2:20 to 2:05 (Sr. HS / Jr. College)	Mobility (Anterior Pelvic tilt)	Weightroom (Athlete weights 108lb / Squat 4x295lb)	Endurance
BLACKMAN	1:50 to 1:46	Speed (48sec to 45sec 400m)	Force application	Endurance
DAVIS	1:54 to 1:47 (indoors)	Weightroom	Mobility (stride length)	Endurance

25 of 25

Thanks for coming…Questions?

Contact: Moise.Joseph@hamptonu.edu