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Thread: Modifying KK's program for 100m

  1. #11
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    Re: Modifying KK's program for 100m

    There is a 4 week transition after the initial six week GPP. I would strongly suggest buying the Lactate Threshold Ebook, as it is 1000% easier to read than the thread, and has been edited well. I bought the ebook and have read it over and over. It's a brilliant exchange between some great 400m minds (KitKat, Pierrejean, CF, etc).

    This year I switched from a Short to Long approach to two 6 week blocks of KitKat GPP, a 4 week transition, then blended into a Charlie Francis Short to Long based program. I took .50 off my indoor 200m time and was in great shape physically. If I can get my diet under control this year, it could go even better.

    Remember that CF Short to Long programs benefit those who already have a high training age and already possess supreme levels of fitness. For us mortals or masters guys, you will likely need more lactic type work than is present in a CF Short to Long program. I think a blend of the two works nicely but you MUST get to the true speed work if you are a 100m man!

    KitKat's program is very sound, and the loading schemes are less complex to follow. To be honest, myself and my athlete barely lifted at all this season and still progressed nicely.
    Last edited by T-Slow; 09-12-2012 at 09:52 PM.

  2. #12

    Re: Modifying KK's program for 100m

    is this book available in the CF shop?

    also, would this approach be more suited to taller athletes, with shorter guys doing better with S-L??

  3. #13
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    Re: Modifying KK's program for 100m

    It came out a couple of months ago, and is available here.

    I can only tell you what my experience was with the KitKat program as a tall, lean masters guy with a 25.67 indoor PB. I had trouble handling the work when I did short to long preparation in the past, and I'd find that I was chronically tight and sore in the calves and achilles, and would carry a bit of extra weight around my midsection that I couldn't seem to get rid of (see Kelly Baggett's "Skinny-Fat Ectomorph articles).

    I found the KitKat GPP mentally tougher than a Short to Long (especially on 5x200 days!) but I was able to handle it much better physically, which was very motivating. I also lost fat easily without much change in diet. ESTI has used number of variations of KitKat's GPP with excellent results, he is the one to ask really. Hopefully he will chime in soon.
    Last edited by T-Slow; 09-13-2012 at 09:09 AM.

  4. #14

    Re: Modifying KK's program for 100m

    Hey Guys

    I have been re-reading the Lactate Threshold Thread and found the transition block information. I was wondering if anyone had the thread that CF started titled High Intensity Training Volume that was referenced in the Lactate Threshold Thread. I searched but could not find it.

    Thanks

  5. #15
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    Re: Modifying KK's program for 100m

    Quote Originally Posted by T-Slow View Post
    ESTI has used number of variations of KitKat's GPP with excellent results, he is the one to ask really. Hopefully he will chime in soon.
    My experiences with the GPP is after completing 6 weeks, you are capable of handing an increased amount of training loads. I found with a 6 week gpp, 4 week transition worked great for 300 and 60m times for my high school kids (for them, the average speeds of 60 and 300m are similar, which is what I guess showed the improvements). I found 150 times were rather stagnant.

    I gave them a few weeks off (don't recall exactly how many), and then went to s-l gpp in fall followed by s-l spp in early winter. This was a huge success. The repeat 60s were very easy to handle and I saw steady improvements in 60s during training. I then thought it would be a good idea to go back to KK gPP which then turned into disaster.

    Using the GPP followed by a long to short for 100m should work nicely. I know there has been some question about L-S gpp, and although I have not seen Charlie's GPP for L-S, I think concepts can be adapted to fit the needs of 100m specialists.

  6. #16
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    Re: Modifying KK's program for 100m

    As T-Slow has mentioned, we used the GPP for 12 weeks, then transition followed by some progressions Charlie used for 400m Long to short. I felt it could be adapted rather smoothly and it did work out for T Slow last season. I know it seems like a a la carte program, but I feel there are general concepts that can be adapted depending on what preceeds it.

  7. #17
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    Re: Modifying KK's program for 100m

    Trying to understand - after the season you gave them a few weeks off follow by KK gpp follow by s-l gpp etc? How/why did things go bad the second time through?

    Quote Originally Posted by ESTI View Post
    My experiences with the GPP is after completing 6 weeks, you are capable of handing an increased amount of training loads. I found with a 6 week gpp, 4 week transition worked great for 300 and 60m times for my high school kids (for them, the average speeds of 60 and 300m are similar, which is what I guess showed the improvements). I found 150 times were rather stagnant.

    I gave them a few weeks off (don't recall exactly how many), and then went to s-l gpp in fall followed by s-l spp in early winter. This was a huge success. The repeat 60s were very easy to handle and I saw steady improvements in 60s during training. I then thought it would be a good idea to go back to KK gPP which then turned into disaster.

    Using the GPP followed by a long to short for 100m should work nicely. I know there has been some question about L-S gpp, and although I have not seen Charlie's GPP for L-S, I think concepts can be adapted to fit the needs of 100m specialists.

  8. #18
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    Re: Modifying KK's program for 100m

    Quote Originally Posted by RB34 View Post
    Trying to understand - after the season you gave them a few weeks off follow by KK gpp follow by s-l gpp etc? How/why did things go bad the second time through?
    Great question. I'm not 100% sure why, but I suspect it in this way:

    Going gpp--->s-L went from work capacity to increased velocity.

    Going s-l --> went from fast velocity to slower velocity which resulted in stagnant training and potential overtraining at one point with one athlete.

    The reason I felt the need to change was to use new speed from s-l with longer distances. This didn't work at all. I guess it's like a puzzle piece that doesn't fit, but belongs to the same puzzle.

  9. #19

    Re: Modifying KK's program for 100m

    As Charlie had posted me once, never jump from one to the other within a season.
    "We are what we repeatedly do. Excellence then, is not an act, but a habit" Aristotle

  10. #20

    Re: Modifying KK's program for 100m

    Quote Originally Posted by Nikoluski View Post
    As Charlie had posted me once, never jump from one to the other within a season.
    Well, if you think about it, going from L-S GPP to S-L later means;

    Long -> kind of short -> back to long again

    So what you might be losing is acceleration development. If so, your performance above 60 in the 80-150 range later might be off because MaxV is off, because you aren't doing enough accel development early to reach a high enough MaxV. The Jamaican programs are using plenty of work in the 300-450 range for GPP, but also plenty of power development in that same GPP using sleds and hills. If I was starting L and planning to go S-L later, I would be incorporating some S work in GPP in the 30-50m accel range.

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