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Thread: Modifying KK's program for 100m

  1. #21
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    Re: Modifying KK's program for 100m

    Quote Originally Posted by lkh View Post
    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.
    Yes, I feel your explanation is correct.

  2. #22
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    Re: Modifying KK's program for 100m

    ESTI, can you clarify- a previous conversation we had indicated that you may have used a sled day in the initial GPP period which would be true accel / power work, something the original KitKat version does not touch upon until transition. I'm not sure if it was this particular instance or not?

    I can say that using the traditional KitKat model I saw 30m acceleration times for my guy go from:

    3.70 (end of GPP)
    3.65 (end of transition / race block)
    3.58 (10 day taper after transition for major competition)
    3.50 (competition phase after)

    Acceleration definitely develops over time, but if using the traditional KitKat GPP the biggest improvement shows nearing the end of transition and into the competition phase it seems.

    I saw the same pattern with myself but of course at a much lower level. (Add about half a second!)
    Last edited by T-Slow; 09-19-2012 at 10:17 PM.

  3. #23
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    Re: Modifying KK's program for 100m

    Not ESTI but KK's GPP has

    Wk 4 (Repeats for Wk5):
    1. 300+60,50,40,30; 200+60,50,40,30; 150+60,50,40,30 (30sec rest between long rep and first short rep)
    2. Field Circuit (about 6mins) + NO WEIGHTS
    3. Rest (or 1hrs Gymnastics)
    4. 300+150, 150+150, 100+80, 80+60, 60+60 (all 30sec b/reps; full rec between sets) + Weights.
    5. Jog 15-20min
    6. 3-6 (2x60m Skip, 2x80m Sprint Buildups, 2x80m Sled Pull or Equivalent Light Resistance)
    7. Rest

  4. #24
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    Re: Modifying KK's program for 100m

    John,

    You are correct. Let me clarify- what I remember ESTI saying was that he did a sled day one day every week during one of his modified KK GPP blocks, so not just the two workouts that would normally appear during weeks 4 and 5 of the traditional 6 week GPP.

  5. #25

    Re: Modifying KK's program for 100m

    lkh, that's different, I guess. As long as you are prepared for what's to come, anything can happen. Perhaps I was a bit strict in my mind, but working from both ends -if that's what you are implying- can surely work! Thanks for clarification!
    "We are what we repeatedly do. Excellence then, is not an act, but a habit" Aristotle

  6. #26
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    Re: Modifying KK's program for 100m

    IMHO gofast's model is worth raising in the context of this discussion. Obviously he is referring to 400m but the principals could be adapted to suit 100m.


    I have the weights on day 1 and day 4 (the short speed/max vel days) to hit CNS all at one time. I have found that it doesn't interfere with the SE work the next day. If I felt it did with a particular athlete then I would add it to the SE day instead but I find most athletes struggle to lift very well after hard SE sessions.

    The day 2 SE is what I term special endurance II (300-600m) whereas the day 5 session is special endurance I (150-300m) to hit overdistance as well as under distance (which I know KK goes by).

    My approach is really built around short to long to develop accel/max velocity and long to short to develop speed endurance/lactate capacity...all ideas tried by many before me I am sure.

    The big thing I have found, and a good masters project (not done by me) supported this well, is to focus on developing the max vel, that's where I think there are big gains can be made for many athletes in the 400m. Improve their max vel so essentially they can run at high velocities in the first 200m without using up too much energy. Then when the race starts at the water-jump they can kick hard and be charging home.

  7. #27
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    Re: Modifying KK's program for 100m

    Quote Originally Posted by T-Slow View Post
    ESTI, can you clarify- a previous conversation we had indicated that you may have used a sled day in the initial GPP period which would be true accel / power work, something the original KitKat version does not touch upon until transition. I'm not sure if it was this particular instance or not?
    T-Slow, Yes I forgot I did that!

    I'll dig up the sheets with exact specifics. Until then, I'll leave a teaser:

    Monday: accel/Max V (sleds, 30s, and EFE, FEF)

    Wednesday: split runs and 6x200 (alternated each week; 6x200 one week, split runs the next)

    Fri: Split runs

    Split runs is general for runs designated with a "+", usually the shorter back up reps.

  8. #28

    Re: Modifying KK's program for 100m

    Just for clarification, a split run could for example look like the following?

    Run 300m, walk 30 seconds run 60m rest 5 minutes?

  9. #29

    Re: Modifying KK's program for 100m

    excuse my ignorance but what is EFE and FEF?
    Thanks

  10. #30

    Re: Modifying KK's program for 100m

    TrevorS, EFE stands for easy-fast-easy and the reverse for FEF.

    John, that's what I meant regarding working from both ends. The latter point on developing maximum speed as much as possible is also true and especially for women. As Charlie says in his book "The key to the longer sprints (200-400 m) is the speed reserve, especially in races such as the women's 400 m. There are few women, who are good in the 400 m at the world level and not also good in the 100-m sprint." In gofast's model though -which I am sure has been quite successful- attention should be paid on the 4-day weeks' schedule (e.g., working on a 2+1-week plan). Perhaps he could comment on that and how it may fluctuate per phase.
    "We are what we repeatedly do. Excellence then, is not an act, but a habit" Aristotle

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