critical analysis of sebastien coe's training methods
DESCRIPTION
Analysis of Sebastien Coe's training methods.TRANSCRIPT
![Page 1: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/1.jpg)
A Critical Analysis of Seb Coe’s Training Methods
STMO5 – Chris Hattersley
![Page 2: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/2.jpg)
Overview
• Background info
• Analysis of sport
• Analysis of his training
• Comparison to other programmes
• Strengths, weaknesses and areas for improvement
• Conclusions
![Page 3: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/3.jpg)
Why Seb Coe?
• Dominated middle distance running in 1970’s-1980’s.
• 2 Olympic gold medals in 1500m, 2 silvers in 800m.
• 12 World records
• 800m WR stood for 15 years.
• Extremely detailed, published
training information.
![Page 4: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/4.jpg)
Coach Peter Coe –
• Hallamshire harriers…..
• “Long slow distance running creates long slow runners.”
• Methodical approach developed through background in engineering.
![Page 5: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/5.jpg)
Support Staff
• Sought out the expertise of physiologists who went on to have exceptional careers in sports science.
• Provided physiological support.
• Kept them informed of any developments within sports science.
Professor Clyde Williams – Founder of BASES.
Professor David E Martin – Advisor to USA track and field.
![Page 6: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/6.jpg)
Analysis of Sport
• Main Events = 800m & 1500m
• “Endurance based athletes that possess good speed” (Coe, 1996)
![Page 7: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/7.jpg)
Overview of physiological attributes
800m Reference 1500m Reference
World Record
1:40.91 (50.5 sec/lap)
3:26.00 (51.5 sec/lap)
VO2 Max 72.4(6.1) Ingham et al (2008) 73.3 (4.5) Ingham et al (2008)
VO2 Max Speed (km/h)
20.8 (1.4) Ingham et al (2008) 21.2 (1.2) Ingham et al (2008)
LT Speed (km/h)
16.6 (0.8) Ingham et al (2008) 16.6 (1.4) Ingham et al (2008)
Body Mass (kg)
62.7 (5) Kinfu (2011) 62.4 (3.2) Kinfu (2011)
Body Fat (%)
9.2 (1.3) Kinfu (2011) 9.6 (3.2) Kinfu (2011)
![Page 8: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/8.jpg)
Energy System Contribution
800m
1500m
Reference Aerobic contribution
Anaerobic contribution
Duffield, Dawson & Goodman (2005a)
60% 40%
Spencer and Gastin (2001)
66% 34%
Craig and Morgan (1998)
73% 27%
Weyand et al. (1993)
71% 29%
Reference Aerobic contribution
Anaerobic contribution
Spencer & Gastin (2001)
84% 16%
Hill (1999) 80% 20%
Duffield, Dawson & Goodman (2005b)
77% 23%
• Most varied aerobic / anaerobic profiles over any running distance (Brandon, 1995)
![Page 9: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/9.jpg)
Correlates to performance
• 400m time (r=0.74), it indicates optimal muscle fibre composition & neuromuscular characteristics. (Sleivert & Reid, 1996)
• VO2 max (r=0.70) (Ingham et al, 2008)
• LT speed (r=0.63) (Anderson, 2013)
![Page 10: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/10.jpg)
So…. • The larger the VO2 max (& vVO2 max) the smaller the
anaerobic contribution at any given pace.
• As both races are ran at a speed above VO2 max velocity, a large anaerobic capacity is also required.
• Must also be quick over 400m and able to maintain it (Anderson, 2013).
![Page 11: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/11.jpg)
Middle Distance Periodisation
• Linear model normally used. (Daniels, 2013 ; Palmer & Reid, 2009; Bangsbo & Larsen, 2001)
• Aerobic – aerobic intervals – anaerobic intervals – speed.
(Anderson, 2013; Fallowfield & Wilkinson, 1999)
Sunderland (2005)
![Page 12: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/12.jpg)
Yearly Training Load Distribution
Coe (1998); Coe (1996); Coe & Martin (1992); Coe & Coe (1985)
0
1
2
3
4
5
6
7
0
10
20
30
40
50
60
70
80
Month 1 Month 2 Month 3 Month 4 Month 5 Month 6 Month 7 Month 8 Month 9 Month 10 Month 11 Month 12
Tota
l no
. Se
ssio
ns
Mile
s p
er
we
ek
Yearly Training Load Distribution
Total Miles
Aerobic Conditioning
Tempo Runs
Aerobic Capacity
Anaerobic Capacity
Average weekly mileage: 47.5
![Page 13: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/13.jpg)
Session Content
• 4 x 4 min @ 5000m pace
• 8 x 800m @ 3000m pace
• 16 x 200m @ 1500m pace
• 6 x 400m @ 800m pace
• 4 x 200m 4 x 100m @ 400m pace
• VO2 Max
• High speed aerobic intervals
• Anaerobic / aerobic glycolysis
• ATP / PC System (Anderson, 2013) Coe (1996)
Five pace system;
![Page 14: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/14.jpg)
Comparison to other training programmes
![Page 15: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/15.jpg)
Steve Ovett
0
1
2
3
4
5
6
7
8
9
0
20
40
60
80
100
120
140
Month 1Month 2Month 3Month 4Month 5Month 6Month 7Month 8Month 9 Month10
Month11
Month12
Total Miles
Aerobic Conditioning
Tempo Runs
Aerobic Capacity
Anaerobic Capacity
Average weekly mileage: 75 (Patterson, 1999; Wilson 1988)
![Page 16: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/16.jpg)
Steve Cram
0
1
2
3
4
5
6
7
8
0
10
20
30
40
50
60
70
80
90
Month 1 Month 2 Month 3 Month 4 Month 5 Month 6 Month 7 Month 8 Month 9 Month10
Month11
Month12
Total Miles
Aerobic Conditioning
Tempo Runs
Aerobic Capacity
Anaerobic Capacity
Average weekly mileage: 62.5
• 5 months training 70-80 miles, 4 LT sessions a week. 4 weeks at altitude. Speed, taper.
(Poole, 1995)
![Page 17: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/17.jpg)
Strength Training
Coe (1992)
![Page 18: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/18.jpg)
Strength Training • Saw the value of strength training from a corrective
exercise perspective but….
• Strength training talks about developing MU synchronisation, but does it with exercises / loadings used? I.e. lots of circuit based stuff used
• Anything that could be classed as power work included in a circuit
• Progressed difficulty with volume instead of intensity
![Page 19: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/19.jpg)
Strength Programme
Exercise Reps Sets
Press ups 10 3
Squat thrusts 10 3
Sit ups 10 3
BB step ups 10 3
Burpees 10 3
Chin Ups 10 3
Back extensions 10 3
Exercise Reps Sets
Barbell curls 2,6,10 3,4,6
Bench press 2,5,8 4,4,4
BB half squats 2,4,6 6,6,6
BO Row 2,3,5 4,5,6
DB Pullovers 2,5,8 3,3,2
BO Row 2,4,6 4,5,6
BB Lunges 2,4,6 3,6,6
Day 1 – Circuit Session Day 2 – Strength Session
Easy, Medium, Hard
Coe (1996) p.29.
![Page 20: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/20.jpg)
Modern Day Approach
• High force / high velocity strength training should be utilised.
• Loads at 80-100%1RM low reps (Sunderland, 2005).
• Specific focus, e.g. max strength, strength-speed. (Daniels, 2013)
![Page 21: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/21.jpg)
Plyometrics • Need to maintain a high power output during
800m and later stages of 1500m to obtain speed of ~8m/s. (Coe, 1996)
• Saunders et al (2006) 70 foot contacts fast SSC 2 x week.
• Improve running economy, better elastic energy
utilisation, neuromuscular control, faster ground contacts (Turner, Owings & Schwane, 2003).
![Page 22: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/22.jpg)
Strengths
• 5 pace system, hitting all components.
• Periodisation of the year, keeping the training load as small as possible to get the job done.
![Page 23: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/23.jpg)
Weaknesses
• Strength programme, circuits.
• Plyometric programme.
![Page 24: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/24.jpg)
Opportunities
• Only used altitude training when he was past his best.
• Improved cardiovascular efficiency through increased EPO, 2,3 BPG which collectively improve oxygen extraction.
![Page 25: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/25.jpg)
Conclusions
• Innovative programme at the time.
• Revolutionised middle distance training for following generations.
• Inspired further research into there methods.
![Page 26: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/26.jpg)
Any Questions?
![Page 27: Critical Analysis of Sebastien Coe's Training Methods](https://reader033.vdocument.in/reader033/viewer/2022052600/557dbe0ad8b42a8a4e8b4895/html5/thumbnails/27.jpg)
References
• Anderson, O. (2013). Running Science. Leeds: Human Kinetics. • Bangsbo, J., & Larsen, H. (2001). Running & Science: An interdisciplinary perspective. Copenhagen: University of copenhagen. • Brandon, J. (1995) Physiological Factors Associated with Middle Distance Running Performance. Sports Medicine, 18, 268-277. • Coe, P., & Martin, D. (1991). Better training for distance runners. Leeds: Human Kinetics. • Coe, P. (1998). Peter Coe Musings. The british milers club, 3, 5-35. • Coe, P. (1996). Winning Running: Succesful 800m & 1500m racing and training. Wiltshire: The Crowood Press. • Coe, P. (1992,). Ignore circuit and weight training at your peril. The british milers club, 2, 8-12. • Coe, P. Coe, S. (1985). Sebastien Coe - Born to run England • Craig, I & Morgan, S. (1998) Relationship between 800m running performance and accumulated oxygen deficit in middle-distance running. Medicine
and science in sports and exercise, 30, 1631-1636. • Daniels, J. (2013). Daniel's running formula. Leeds: Human Kinetics. • Duffield, R. Dawson, B. Goodman, C. (2005). Energy system contribution to 400 metre and 800 metre track running. Journal of sports sciences, 23,
299-307. • Fallowfield, J., & Wilkinson, D. (1999). Improving sports performance in middle and long distance running. Chichester: John Wiley & Sons. • Hanon, C., Leveque, J., Vivier, L., & Thomas, C. (2007) Oxygen uptake in the 1500 metres. New Studies in Athletics, 22, 15-22. • Hill, D. (1999) Energy system contributions in middle-distance running events. Journal of sports sciences, 17, 477-483. • Ingham, L. White, G. Pedlar, C. Bailey, D. & Dunman, M. (2008). Determinants of 800-m and 1500-m Running Performance Using Allometric Models. Physical fitness
and performance, 16, 345-350.
• Noakes, T. (2003). Lore of running. Leeds: Human Kinetics. • Palmer, G., & Reid, A. (2009). Elite Performance Running. London: A & C Black Publishers. • Patterson, M. (1999, January 1). Running with steve - a retrospective. The british milers club, 3, 30-31. • Poole, N. (1995). How steve cram trains. The british milers club, 2, 6-11. • Saunders, P., Telford, R., Pyne, D., Peltola, E., & Hawley, J. SHORT-TERM PLYOMETRIC TRAINING IMPROVES RUNNING ECONOMY IN HIGHLY TRAINED
MIDDLE AND LONG DISTANCE RUNNERS. Journal of strength and conditioning research, 20, 947-954. • Sleivert, G. G., & Reid, A. K. (1996). The Relationship of Aerobic and Anaerobic Indices to Middle Distance Running Performance 414. Medicine &
Science in Sports & Exercise, 28, 70. • Spencer, M., & Gastin, P. (2001a). Energy system contribution during 200-m to 1500-m running in highly trained athletes.. Medicine & science in
sports and exercise, 15, 157-162. • Spencer, M., & Gastin, P. (2001b).Energy system contribution to 1500-m and 3000-m track running. Journal of sports sciences, 23, 993-1002. • Sunderland, D. (2005). High Performance Middle Distance Running. Wiltshire: The Crowood Press. • Turner, A., Owings, M., & Schwane, J. (2003). Improvement in running economy after 6 weeks of plyometric training. Journal of Strength and Conditioning Research,
17(1), 60-67.
• Weynard, P. Cureton, K. Conley, D. & Sloniger, M. (1993). Percentage anaerobic energy utilized during track events. Medicine and science in sports and exercise, 25, 105-112.
• Wilson, H. (1988). Running my way. London: Sackville Books.