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Thread: Coach Ange's blog

  1. #71
    Administrator Angela Coon's Avatar
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    Re: Coach Ange's blog

    There is a minimum and maximum amount to "get" each time you perform block starts. And if we are looking to conserve or prioritize our energies ( we are always looking to do this if and when we create and follow a methodical training plan) we need to know that there is only so much to gain in one session from block work. Doing 4 x as many blocks does not mean you get 4 x the gain.

  2. #72
    Administrator Angela Coon's Avatar
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    Re: Coach Ange's blog

    The General Preparation Phase video talks about the role medicine ball throws and hills and start drills play in developing the angles are you referring to. I know many believe or feel drills are silly but drills are meant to replicate and break down motions that will be put together ( hopefully) automatically when we are given the chance to practice speed work.

  3. #73
    Administrator Angela Coon's Avatar
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    Re: Coach Ange's blog

    Quote Originally Posted by Oldbloke View Post
    Angie,

    How would you model the intensity of a block start compared to an individual fast sprint, perhaps 95%, over say 40m. I aim for something like 200m of hi intensity work based around say 5x40m.

    If executing block position starts I aim for say 3x20 from blocks + 2x40 from standing. In other words block + 20m equals 40m from standing. I like 20m because it is long enough to model the full block position start+much of the acceleration phase.

    The other thing i sometimes do is what i call push offs from block position. This is a lower intensity start + about 8 strides all in relaxed mode. Purely to model body angles.

    Does this make sense ?

    I think we need to treat the block work separate and different from speed work. It's one of the most intense exercises of the speed and sprinting learning curve without any doubt. Few are able to maximally benefit from the start without a masterful training program to build the needed strength and power which only gets developed by the most elite sprinters over a long career. In other words you have to try and take what you can get out of each area of a given repetition or distance and try not to over indulge any one training variable. Do you for example work on reaction times? Everyone can work on this aspect of the start and the physical cost no where nears that of getting into the blocks and performing a start.

    My view of doing the this equals that is reasonable but I don't think it's applicable for what you are trying to achieve.

    Keep the blocks work isolated and treat it accordingly. Try 3 block starts over 10m with more than a 1min rest and take your time and before you move to speed work take 3 or more minutes depending on how good those starts were and then you will be fresh to move ahead and perform the next part of your session.

    We know how intense block work is. For that reason I would not do the starts out of the blocks over 20m as you run the risk of turning your session or part of it into medium work. Or progress your block starts. First one is a start from the blocks. If it's good then repeat it or perhaps move to 10 meters. Maybe you do another over 10 meters but maybe it's good enough for that day and time to do speed. Try to resist going over and over and over the start as I see so many people do and then you get tired or frustrated and or pissed off and how do you think that is going to turn out?

    I understand the part where you want to model the full block position and acceleration phase but we will not always get all things ( we want and need) from each exercise. Part of the value of drills is rote work for muscular development as well as neurological development.

    All work, all the time needs to be performed relaxed. I know everyone knows this but we need to remind everyone and practice this all the time. The habits off the track will dictate relaxation as well preparation of the training plan, choice of coaching etc.

    Performing a low intensity start? If and when it's done well it's not going to be low intensity. Even when all you are doing is pushing off the blocks over a few meters, it's still work of the highest intensity.

    I believe one key issue for many reading the forums and watching the videos is they have not "felt" what it's like to perform certain basic sprinting tasks with the tools or circumstances which are ideal.

    There are many smart people on this forum and have been over the years but sometimes you have to be able to do something a certain way in order to understand. Sport minded people can be very thoughtful and extremely intelligent and methodical but it's useful to have some experience around the best as the nuance of performing speed work isn't taught or practiced much.

    Tim and Marion were just off the chart talented and it was interesting how many things they still did a certain way and ultimately were so fast and so beyond everyone else, they could get away with it.

    Ben never questioned his ability to do more work and when it felt it was enough he stopped.
    Last edited by Angela Coon; 2 Weeks Ago at 05:03 PM.

  4. #74
    Administrator Angela Coon's Avatar
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    Re: Coach Ange's blog

    No matter what level you are at, don't under estimate the value of less is often more and few want to hear about rest and regeneration play a pivotal role, it's necessary to point out you need to make sure you've got the right amount of stimulus in the right areas to regenerate from. If you are not getting the work done on the track all the regeneration in the world won't give you speed. There is no free ride when it comes to the mastery of speed training.

  5. #75
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    Re: Coach Ange's blog

    How about a blog on ADG of Canada.

    Switched up Coaches a few times and ultimately ended up winning a Gold in the 2020 (2021) OLY Games in the 200 Meters along with 2 more Medals. He's at 6 now correct? Virtually everyone one here said it was a bad move. He did have success the year before his hamstring pull the week of the WCs that one year, yes, but the man showed great patience and resilience, mental toughness(?), etc What a story!

    Sydney M. set 2 WRs and cleaned up her technique big time in less than one year.

    We already kinda knew the JAM sprint team would return do to...well, it's a "fair game" pretty much.

  6. #76
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    Re: Coach Ange's blog

    Those Italians looked really relaxed in the Relay. Very well done. It seems that they have hit those speeds before in training.

  7. #77
    Administrator Angela Coon's Avatar
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    Re: Coach Ange's blog

    Balance, What is ADG of Canada? LOL

  8. #78
    Administrator Angela Coon's Avatar
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    Re: Coach Ange's blog

    I think Mr. De Grasse has done a good job with his life on and off the track. It was a slippery slope for him for a bit and he managed to turn it around.

    Don't forget he has had the benefit of those before him showing him the way and advising him and in the end he has been wise, careful and allowed himself to grow as person and athlete. He's incredibly talented and he's grateful and it appears as though he understands that surrounding oneself with the right people is an essential aspect of long term development and sustainability. People and athletes need time to succeed and fail over time and they need mentorship from those before them to help them make the ride a bit smoother.

    Don't fix what is not broken. Wise words.

    As I comment on Brett or Oldbloke it's easy for my comments to appear as right or wrong. I have opinions based on my spot and vision and it might fit for someone and might not.

    I remember being in a foreign country with Charlie and commenting to him regarding the coaching he was advised to "help" with.

    I said to him...

    "Where do you start? ....They are doing so many things wrong and what about this and what about that and why didn't you comment on this or that? "
    You can't overwhelm coaches or athletes or people when and if you are looking to coach or train them. You need to prioritize what matters most and gradually address what you are able given what time you have.

    De Grasse had tremendous leadership from Tony and Colene early on but ultimately he had to find his way and thankfully he has and good for him.
    Last edited by Angela Coon; 2 Days Ago at 12:55 PM.

  9. #79
    Administrator Angela Coon's Avatar
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    Re: Coach Ange's blog

    Andre got a chance to fail, succeed and fail again and he took full advantage of this process.

    I have been and am a good coach as I had initial success young in many sports but failed miserably and then got to try again. The end results don't matter as much. Well, we all know they do but there will only be ONE Olympic Champion. But I have seen and met and watched the Olympic champions. And when we wish to be something and wish or want to emulate he or she, let us not forget what we can't see. So why not enjoy the process and enjoy the lessons or LEARN to take the lessons and turn them into what you need and want.

    A main driver of those who fail is to understand or win somehow someplace else or differently. Or you accept failure and potentially you are bitter.

    I am potentially giving advice but I don't see it like that. I am giving information based on me and what I have seen and learned and experienced. I promote people to read and experience the information themselves and get out there and fail and learn but don't bullshit yourself.

    De Grasse has empathy, humility and heart that shines through outside of the big WIN. He appears to grasp family, longevity and the largest picture of all which is where does he invision himself 5, 10, 15 years and 25 years down the road.

    This information is only as good as one is prepared to face their own game in their own lane and their own race. By the end I was my worst enemy for a variety of reasons. Most of them are MY reasons. Most people get in their own way and need to blame someone.

    Crazy is doing the exact same thing over and over again and hoping, wishing and expecting something to change. ( I think Einstein said this...)

  10. #80
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    Re: Coach Ange's blog

    ADG is playing Chess at a high level. Many are not.
    Great posts.

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