Los perfiles de la trayectoria industrial

Main points:

All top sprinters are extremely strong.

Cool downs are important, walk a lap like the horses. I liked that reaction time drill with the key. “Drop a key at sprinters shoulder while sprinter is in normal start position. Key should be dropped toward the hand which would come out first from the blocks.” At the end, this turned into the precursor to the Greek sprint training thread.

Ato Boldon Hght 5/9 Wght 180pnd

300m pr 31.7 (fastest of any hsi member) 400m pr 48.54 (highschool)

Ato's favorite book...

1. Speed Trap

Ato on Recovery...

1. Massage 2. Whirlpool

3. Ice bath (persistant muscle soreness) 4. 250 grams of protein

5. Creatine...get off... get on (to receice extra burst at beggining of training cycle ... or meet...) Ato on proper warmup...

A. Short Warmup

1. 8x70m strds instead of jogging 2. Stretching (PNF 5-15 seconds)

3. 3xdrill (30m) A-skip, B-skip,High-Knees 4. 2x70m spkes

B. Long Warmup

1. 8x100m strds instead of jogging 2. Stretching (PNF 5-15 seconds)

3. 3xdrill (30m) A-skip, b-skip,High-knees 4. 2x70m spk

Ato on proper cooldown...

1. walk 1 lap

(John Smith says to take a hint from the horses) Ato on Sprint traing...

1. Blocks conducted on tues + thurs 2. Rest day wed

3. Only warmup is done on recovery days 4. Plyos done once per week

5. Improving acceleration....30m sprints

6. Improving Reaction time....

(A John Drummond/John Smith favorite) Key Drill....

Drop a key at sprinters shoulder while sprinter is in normal start position, Key should be droped toward the hand which would come out first from the blocks.

7. Fastest time for 100m in practice for any hsi member....9.8 hand time 8. Improving speed endurance...train w/ 300m

9. On starting....head down..knees high ...full extension

10. Practice is open to the public 11. Practice schedule 5 days per week occassionally sat.

Ato on weight training...

Coached by Art Venegas

considered top authority in the world

Areas of focus...Hips,Back,Shoulders,Quads Some of exercises performed

1. Full-squats....all the way down to my heels explode at the bottom of the lift

Max...did not say (had workout using 345) 2. Flat Bench Press...Max 300pnds 3. Incline

4. Power Cleans 5. Deadlifts 6. Push Press 7. Front Squats 8. Dumbell

9. Narrow grip snatches

10. specific traing for triceps and abs

(I believe not all these lifts were performed everyday) Trains different body part per day!!!

Rest day Wed.

Only uses knee wraps occasionally usually when above 80-85% of max Same thing for using weight-belt for flat bench press

Ato on What makes a great sprinter....

1. Genetics 2. Desire

3. Pain Tolerance

Not sure if the above workouts are accurate... but it looks as though Ato is rather unimpressive in the weight room. Which is surprising since this Venegas fellow (never heard of him) works with a lot of throwers. But my experience with throws coaches in the weightroom is that the sometimes lifting is overemphasized - from a sprinting perspective - and takes on a life of it's own. But Ato isn't lifting heavy anyways. Maybe he's spreading himself too thin over many different lifts. And using knee wraps for anything over 80-85% - when he's only squatting in the 350-400 range!!!???

Come on.

Other point - Ato seems to have many of the fastest times in practice. Maybe he's killing himself in practice and not saving anything for the competitions. Just the same as when he kills himself in the heats of major events, then falters in the final.

I liked the bit about the horses...

When Ato's web site first came out, his 300m workouts (in his diary) were 3 sets of 3 x 100m with 45 sec recovery between reps, full recovery (8 min) between sets.

It would if he's getting injured in practice. These can be subtle, hidden problems that he takes into competition. Another issue may be that he runs better alone (in practice) but tightens up in close races.

During the World Championships, Michael Johnson was doing some commentary work for the BBC in the UK, and he described Ato as being weak.

Also, he felt that Ato should leave HSI, as he was not the top dog, not even at training, he will be getting beat by Mo, most of the time, and that cannot be could for anyone's confidence.

That's a good reason to do sprint & speed endurance work individually (one after another) and not together on the track. Besides, the coach only has one set of eyes!

Which brings up a good question: How did the Ben's other teammates (i.e. Desai, etc) handle training with Ben?

I witnessed Mo, Ato and Maybank run the curve (100m) in 9.85 - 9.84 - 9.85 HT respectively.

John Smith shouted the times.

Why should he leave John, just because Mo beats him (but not always)? Clearly the program is good, both overall and for Ato in particular. Ato has to find the means to maximise his training within an effective training regime. The first place to start is to review training results. For example, how often does Mo lead the practice sessions as opposed to Ato? If Ato is leading a larger percentage of the time, perhaps he is too interested in building his confidence by winning in practice rather than listening to his body. Mo is more likely to feel free to kick back if he needs to, as he is already supremely confident. Ato must do the same, listening to his body first. When the body is ready, the mind will follow.

I also think Ato has a tendency to over qualify in early rounds of big meets. I noticed that John tried to address this by having a contest to see who could get away with the SLOWEST first round!

Hey dmhansen, unimpressive huh. What do you squat big boy. Try and hit a 9.8 fat and well see if you have the right to down Ato. And by the way was it not true Donovan Bailey could only bench 218 3/4 pounds. The name of the game is speed not squatting 1000 pounds. If you want that go to drsquats website ok buddy.

Re Ato's weights. I don't think Derrick meant to be disrespectful, I think he meant these weights should be pretty easy for him (and I'm sure they are). The 9.8 is indicative of what he can likely lift, rather than the other way around. BTW Venagas is well known in Calif. as a strength coach.

As I said in an earlier post, our goals were 1X BW for power cleans, 1.5X bench, and 2X squat (thigh parallel, or "half squat"... assuming a full squat is defined as your ass touching your heels) It wasn't uncommon for guys by the end of 2nd year College to achieve the squat part... they had mostly trouble reaching the cleans (because of technique?), and some bench.

I weighed 80kg back then (176lbs) and reached the squat goal first, which was 160 kg (without straps) or roughly 352lbs.. (we had 20kg plates back in Canada)

So perhaps our goals with "ratios" need some fine tuning... nobody else on this forum posted their numbers. Maybe they are secret? Come on guys!

Mr. Lane, if you do plan on being the next great sprint coach, you would know - given your vast education in the area of training athletes - that many female sprinters can achieve the squat the Ato is doing (according to your post of his workouts). It is obvious that you are a big fan of Ato's.

However, nowhere did I say that Ato was unimpressive on the track. But given that he has run under 9.9, I would expect that his squatting would be well above what you posted. Perhaps he is not attempting heavy lifts (as cited by Charlie) but repping the 350 lb range with ease. Having not been present at their weight workouts, I couldn't say.

If you have had the pleasure of witnessing Ato's weight workouts, please enlighten us, rather than getting into a pissing contest.

But if you plan on posting more athletes' workouts, prepare to have people comment on it - and not go "ooooh, aaaaahhhhhh, what a great workout plan."

Anytime you are in Vancouver, I'd love to do a squatting workout with you. I have at least 1000lbs worth of weights in my basement, and a heavy duty squat cage. I could even invite some of my female athletes to squat with us, to boost your confidence.

To timothy lane

I really believe that it is NOT true that Donovan Bailey only benched 218 lbs.

I think that the person who wrote that misunderstood Donovan with Oba who is way smaller and who, by the way, told me his best BP is 235lbs.

Donovan doesn't look too big, but believe me he is not small.

Mr. lane,

any sprinter who does weights 2X per week (after a track workout) for 48 weeks, year after year, will easily achieve 2X their body weight. If they don't, then they secretly missed the weight workouts!

The cleans were hit and miss, as some preferred hanging cleans and other power cleans off the floor. We had one guy who loved the snatch (no pun intended) but I think he just loved to show off and slam the weights onto the platform. So I guess it was just a matter of education.

re: Donovan’s size

I've noticed Donovan doesn't look that big either, and was rather surprised when I went to his website bio and discovered he's 90kg! Granted he's 6' tall, but still, 90kgs is pretty heavy. in my world at least

I wonder who was the biggest/heaviest sprinter?

My vote goes to John Regis (and his traps!)

Donovan was definitely heavier than he looked. He usually raced between 190 and 198lbs, but was up around 205 at times in the pre season. I think he said his heaviest racing weight was 198 at the 150m race against MJ at the SkyDome in Toronto Canada. He also had a very dense feel about his muscles, slapping him on the back was like hitting an oak tree.

I would also agree about Regis, he seemed the heaviest world class sprinter that I've ever seen.

They list him in his bio at the UK athletics site as 98kg (215lbs). Linford Christie might have been close to Regis at times, but of course he is about 4 inches taller.

Don't forget Seun Ogunkoya, 5'11" at 91kgs.

Linford was incredible for such a tall man!

I read somewhere about Maurices Full Squats being done with a 5 seconds pause at the bottom before exploding up. I don't know if that makes a big difference because I have never tried.

As for Atos strength level as already been said - what are has maxes at.

Since were into the height/weight thing, how tall was Ben and how much did he weigh? (I've seen 5'11" @ 173lbs in speed trap, but Ben’s website says he's 5'9" @ 180lbs?)

Do have any of the stats on your other sprinters Charlie? (Mckoy, Desai, etc.)

Ben was 5ft 10 and 173 in Seoul. (We weighed him 4 days before the race). He sometime went up to 178 or so in mid season. That's why so many people were shocked to meet him in street clothes as he looked so big on the track. Desai was about the same. Mark was taller at just under 6ft and around 180 at his biggest. Mark was incredibly thin early in his career. At the

Commonwealth games in 1982, he won his first gold at 137lbs!

I think that it is much to individual to worry about making guidelines for weight training. I have never squatted 2xbw, but I pulled (dead lifted) 2.5xbw only a few months after I started lifting weights (3rd time I dead lifted). I power cleaned well more than by the first time I ever tried to use heavy weight (learned the form in 1 workout, then 1 light workout). I haven't benched 1.5xbw - my best yet was about 1.35xbw. Anyway, my long limbs seem to make me naturally good at o lifts and deads, but a poor squatter/bencher.

To clear my name now. Yes I do intend on being one of the top sprint coaches in the world. Given a high IQ excellent, a good comprehension of math and science. Naturally leadership skills and vast variety of other traits God has given me to reach this goal. You see its Gods will for my life.

Whatever God says goes. As to whether I thought you were being disrespectful. Certainly I did. In fact this information I have given you has come straight from Ato Boldons mouth. Unless he is lying that is. And in fact a 345 for squats trained ballistically. Sometimes up to 5 second pause leads me to believe that he could at least do 445 for full squat. I repeat at least 445 squat. My guess when he is peaked probably near 500.

What does Donavan squat again. Oh yeah he doesnt do squats. How about Tim Montgomery?

How bout Johann Jack from greater Boston track club. A 6.22 for 55meters and never done a squat in his life.

Basically thought the main point is people try and put infomation on here to help other coaches athletes or who ever is interested and I dont appreciate the sarcastic remarks. This is suppossed to be about learning from the greatest track coach ever to live and we are lucky that Charlie has

taken some time to help people like you and me. I dont hear charlie trashing peoples comments.

As for me I weigh 165.... I naturally...Incline press 320, bench close to 395 and full-squat nearly 500. I dont need any confidence from your women athletes cuz no women in the world could post such numbers. Try and find someone who does that naturally and has only do power lifting for 4 years of his life.

As for my starting strength NOT YOU or ANY of your athletes you have ever coached could keep up with me for 40 meters given I have out accelerated 3 people who are world ranked for 60 meters.

Have a nice day.

PS Lifting at home is for weenies.

Question re Ato

When did he do the long vs. short warm-ups?

Quote

NOT YOU or ANY of your athletes you have ever coached could keep up with me for 40 meters given I have out accelerated 3 people who are world ranked for 60 meters.

Mr. Lane,

I frequent the Boston area, and now I am curious who you are. With some speed endurance after 40 meters, what do you think you can run for 60m?

I am Tim lane. I ran for reading high school. Under Coach Hal Croft, which held the national highschool record for a consecutive win streak. Which include 30 years undefeated in the middlesex league. Which was at the time a record for any highschool sport.

With a good finish I would be running professionally.

I don't doubt that Mr. Lane has very good accel. & quickness, but I am curious what his best 40yd time (or 40m) and his best 55m/60m (if he ran indoors in HS) and 100m PB.

Perhaps CF and this forum can help him attain the proper speed endurance he needs (though I think he posted a hamstring problem on another forum)

If his 40yd was sizzling, has he considered a career in football?

I don't think the number of exercises is an issue although I do feel there is an unnecessary abundance of upper body work. I like that he does full squats and front squats, other coaches should take note of this.

I feel other exercises could be useful to increase specificity and offer alternatives to combat monotony and stagnation.

Examples

Hang snatch (above knee) Hang snatch (below knee) Snatch pull

Clean pull Power Jerk

Power jerk from behind neck Single leg hang snatch etc

HSI long warm ups/short warm ups. Long warm ups in GPP & SPP. Short warm ups in competition phases.

Short warm-ups are use in GPP too, when it's a day has some hard work scheduled.

Re:Ato on recovery

When would these be implemented in relation to training? Is there any difference between whirlpools and an ordinary spa bath or are they just diff. names same thing?

And does the 250g protein seem excessive to anybody else?

Quote

And does the 250g protein seem excessive to anybody else?

Not to me. That's approximately what I take in each day. Even when I was eating higher carb a while back, I took in more than that. Without protein powders. Meat, eggs, and dairy products (if your digestive system can handle them) should become your friends.

For the past couple of years I have eaten about 200-300g of protein per day and have found that it works pretty well for me (recovery, energy, etc).

A lot of aspiring body builders & wrestlers eat 1 gram of protein per lb. body weight (190-220)...

no side effects, no complaints. And that does NOT include the glutamine or BCAA supplements.

Wouldn't this amount clobber your kidneys and liver in the long term , a few health conscious bodybuilders I've met like to fast completely every 1 - 2 weeks for 24 hours to clear the system out .

Not that I hang out with bodybuilders

I always thought *at least* 1 gram per kg body weight, so a minimum of 85g for me.

I like to follow a 60-15-25 (C-P-F) diet, which puts me theoretically at 115g (460 KCAL) as a guideline.

Sometimes, life (or work, to be exact) gets in the way and you deviate from the above (i.e.

fastfood, takeout, travelling, etc)

Sorry to change direction but a few posts back Charlie asked when HSI stopped doing their long warm ups.

I only know that when Ato was posting his daily workout schedule on his site, his entry for December 15, 1999, said there were no more long warm ups from this date on.

I take my hat off to Ato for posting such detailed info at the time - very brave and generous of him.

As far as I know the Greek Kederis is doing a completely different training program than Ato and the rest of the sprinters. Twice a day 3x200m with 30min rest between. The first rep is at a 85%, the 2nd and the 3rd max. Every day except WED and SUN. NO WEIGHTS OR JUMPS AT ALL ! Charlie what is your comment on this type of training?

Have heard that Konstantinos Kederis and the Greek sprint squad follow a very unique training system. Would also be interested to read of any info. that forum members can provide.

From European Champs. this year:

(wind: -0.5 m/s)

1. Konstantinos Kederis Greece 19.85 CR =WL NR

Kederis stated after his win at the EC that his performance was due to 9hrs a day training, if he were to omit weights and plyo's then it leaves an awful lot of time with a question mark even if (as it is likely) exaggerating.

The KK camp seems to be quite secretive with both training and competition, so i think any accurate info will be hard to come by.

Based on the times it is highly unlikely that the kinds of examples suggested here are being followed. The only way to know is to watch- if they'll let you!

Apparently the Greek coach is a close friend of the Greek national weightlifting coach, A friend of mine who trained (With the lifters) in Greece said that the sprinters had adopted some of the same theories in regards to small/frequent sessions spaced throughout the day.

One look at his physique tells us that he does gym work.

There's quite a mystique around the Greek athletes. Apparently they are funded to the tune of

$1m each a year. But maybe I shouldn't believe that either. I do know they are wild over KK in Greece because one of my friends just returned from there.

Funny that the friend of a weightlifting coach wouldn't use weights! Be careful what you believe, though it is certainly possible to have 3 or more training sessions daily in a training camp setting, where travel and meal preparation are not factors.

What is your opinion on this format of training? I know several international level sprinters who have used this split session format when injured with quite good results. Any thoughts as to how this could be capitalized upon?

It is not a matter to believe or not if KK is doing weights. If someone is running mornings and

It is not a matter to believe or not if KK is doing weights. If someone is running mornings and

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