Charlie Francis Workout - Sample Training Microcycle

>> June 16, 2011

Charlie Francis was a sprint specialist and widely regarded as one of the greatest track and field coaches of all-time. Charlie was best known as the coach of renowned 1980's Canadian sports stars such as Ben Johnson, Desai William, Tony Sharpe, Mark McKoy, and Angella Issajenko. He had been coaching Ben Johnson for 12 years.

The key of a good training program is "effectiveness" and it must be tailored to the athletes' specific needs. Modification is crucial to suit to the needs and to be also implemented within a systematic training plan. This is because different people respond differently and you (coach) must consider this if you want your athletes to break personal records.

Charlie recommended a weekly training (microcycle) plan that consists of three speed work sessions (including the acceleration and blocks), three weights sessions, and one special endurance session. This is however not meant to be duplicated blindly or done all year round.

Here is a sample training microcycle for the well-conditioned sprinters that may be done immediately prior to competition period (winter).

MONDAY:
2 x 50 meters strides
2-4 x 30 meters relaxed start (no blocks)
4-8 x 60 meters fast runs from blocks
Full rest between reps.
Jumping exercises and bounding for strength, and weights.

TUESDAY: Tempo work
1st set 100 + 100 + 100 (meters)
2nd set 100 + 200 + 100 + 100 (meters)
3rd set 100 + 100 + 200 + 200 (meters)
4th set 100 + 200 + 100 + 100 (meters)
5th set 100 + 100 + 100 (meters)
* relaxed runs
(+ = walk 50 meters, walk 100 meters between sets)

WEDNESDAY
2 x 50 meters strides
2-4 relaxed starts
2-4 x 30 meters fast starts
Special endurance runs 2 to 3 reps over 200m.
Weights

THURSDAY
Repeat Tuesday OR
8 x 200 meters relaxed
* Use this as a recovery day - very easy

FRIDAY
2 x 50 meters strides
2-4 relaxed starts
6-8 x 30 meters fast starts
2 x 60 meters from blocks (high speed)
2sets x 2reps x 60 meters (not all out - smooth)
Rest Interval- walk equal distance between each repetition
Weights.

Cancel the Friday's workout if competing on Saturday. Thursday's training remains the same.


Source: Training for Speed by Charlie Francis
Recommended reading: Speed Trap by Charlie Francis

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800m 2:02.23 Manal Bahraoui BRN, Duffel
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100mh 13.08 Wu Shuijiao CHN, Shanghai
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HJ 1.91 Nadzehda Dusanova UZB, Tashkent
PV 4.60 Li Ling CHN, London
LJ 6.64A Xu Xiaoling CHN, Guiyang
TJ 14.25 Olga Rypakova KAZ, Paris
SP 20.38A Gong Lijiao CHN, Guiyang
DT 67.03 Chen Yang CHN, Osterode
HT 75.02 Luo Na CHN, Halle
JT 67.69 Lu Huihui CHN, Halle
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