Thought this was a really good article, except for his points about elite sprinters. Even the weight lifting numbers were quite a bit elevated relevant to what most of them are capable of/can do. They are mostly more in the mid 400’s squat (a few 500+ exceptions, more often decathletes - i.e. Bryan Clay), and even the strongest guy (Harry Aikines-Aryeety) is still only upper 300’s clean and bench.
More importantly, the point about intervals. Yes, they do a lot in the low distance, 100% effort, 100% recovery. But throughout the year, on a weekly basis, they almost all do “intervals” - typically 1 session weekly of:
- Extensive Tempo - slower running, working on mechanics, and a low CNS intensive means of building volume. This was actually a staple of Charlie Francis template, as well as Clyde Hart - 2 of the best sprint coaches of all time. Anywhere from 2000-4000m of volume at the 50-60% effort range.
- Intensive temp - quicker - more in the 80-90% effort - with long (but not complete) recovery.
The speed work (stuff at 100% effort) typically begins at acceleration development in with reps of 15-20m - 10-15 runs with 1-2 minutes recovery. Then progresses to 10-15 runs at 20-30m - and on out to a mix of accelerations and max velocity or speed endurance runs as the season progresses.
All of this works on different energy systems. Even the guys who do less tempo still use it (Dan Pfaff, Boo Schexnader) do a fair amount of extensive and intensive tempo throughout the year.