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Pierrejean (IAAF.com regular) over Loren Seagrave en Andre Cason

Pierre-Jean -- 2004.04.14

Van de CF.com forum ...Seagrave didn't gave a sort of diary where each cession is noted, it was more successions of anecdotes in Cason's season, injuries, victories, and his role as a coach. Then, he explained in details his conception of sprint technique, then training for 400-400mH, and then nutrition. He gave some sprint training details, without saying if that was what Cason did exaclty in 93. Anyway:

Planification
- use mesocycle as most of body founctions work on the moon cycle (28 days = 4x7 days). Training load is increase during 3 weeks, and the 4th is lower.
- each cession starts with warm-up in order to wake-up biomechanical founctions whichw ill be used.
- jogging will be reduced to its minimum, replaced by "Jeane Fonda" exercises.
- many exercises used in order to prevent bore.


Weekly schedule
Monday - acceleration
Tuesday - general endurance
Wednesday - technique
Thursday - maximum speed
Friday - Force endurance mutlibonds
Saturday - general endurance
Sunday - rest


Weight training
- Weight training never more than 45min-1h as it hurts CNS. At the start of the season, weight training is placed after speed training.
- it's important to use loads than athletes can move quickly
- During specific period, they rarely do more than 5 reps by sets.
- During competition period, use quick squat and cleans.
- squat: neuro-muscular coordination is very low, so they do more specific squat, using quick down/up
- 1/4 squat: use 4 or 5 x body weight in order to stabilize articulations during sprinting at touch-down and during start.
- snatch: in order to increase work capacity, don't add weights, but bring closer your hands (this way, the distance of the load displacement is increase and power used is higher). - emphasis on back muscles and hip extensors.


Speed development
- 3x30m flying with or without weights
- 3x30m flying towing or sloping
- 3x60m without breathing


Acceleration development
- 3x 20m standing start with weight vest
- 3x30m standing start towing
- 3xrelay starts
- 10 press-ups + 100m + 20 sit ups






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