Bruny Surin's training

General Outline of Bruny Surin's Training

The biomotor components (physiological, biomecanical and neuromotor) which are implicated in the sprinter’s effort are at the basis of what makes-up a highly specific sprinter's training program such as Bruny’s. The planning of the annual training cycle provides the opportunity to better manage the adaptation process for the organism’s workload and to arrive on "D" day at the height of the intended physical form.

While the speed, running and start technique and the endurance-speed training plays a central role, weigh training (weightlifting and plyometrics)are also greatly important. Bruny's training includes all these facets.

However it wasn't long ago that sprinters were advised not to weigh train. Today weigh training is indispensable. It is an important element in Bruny's as well as other sprinters’ training program which explains the muscular and athletic frames of the 100 and 200 metre sprinters. However their training differs from the bodybuilders. It is different not only in the importance of the amount lifted but also in the methods and exercises utilized. The sprinters exercises are more explosive and more dynamic in order to duplicate the specific reality of the strength and speed required in competition.

Bruny's training starts in October and ends in mid-September the following year. The annual planning of the training is divided in two parts or more precisely two "macrocycles" of six months each (winter season and summer season). The culminating points for each season is the major competition. For the winter season, example for 1999, it is the World Indoor Championships, March 5-7, 1999 and the major competition of the summer season, example for 1999, is the World Outdoor Championships August 20-29. Bruny must be in peak condition at both those target meets.

With the major competition as the ultimate objective, the other meets are chosen based on importance. That importance is decided in regards to the stage at which the progression of the physical and mental fitness stands in conjunction with the major competition.

It is clear that peak form cannot be achieved and maintained for every competition. To arrive at a peak performance for the targeted meet (the major competition), the training is gradual, regular, with systematic periods of recovery and re-energisation every four to five weeks (reduction of volume and intensity of the training work loads) to allow the organism to adapt, re-energise and create an accumulation of training (accumulative overcompensation). To achieve this, each macrocyle is divided into subcycles of four or five weeks each, in which training goals are established, Field or/and lab tests provide the opportunity to monitor the evolution of the training in regards to what was planned and to adjust if the results are not what was desired.

One macrocylce for Bruny usually lasts six months and is divided in periods based on the time remaining before the major competition which is where the peak performance is suppose to be achieved. Therefore the planning for the indoor and outdoor season is done by a defined order.

A. General period of preparation (four weeks) dedicated to reconditioning.

• three sessions of heavy weight training, two of which are dedicated to achieving maximal force (lifts varying between 50 and 150 kilograms) and one for explosive strength (lighter lifts).
• Two sessions are dedicated to anaerobic lactic endurance work (series of repetitions for 150 to 300 metre runs with short rest periods).
• One anaerobic lactic training session on a tread mill at maximum speed (more than 30 kilometres an hour)

B Period of specific preparations part I and II (pre-competition).

The first four weeks of the specific Preparation I are the toughest of the semiannual macrocycle training period. The efforts are very intensive and the amount of exercises are very high. Each week the training is comprised of :

• two weight training sessions dedicated to explosive strength (lifts vary between 80 and 100 kilograms)
• one weight training session for maximal strength (lifts vary between 60 and 150 kilograms)
• two speed endurance training sessions on a treadmill at high speed, one training session of plyometrics ( stairs, hurdles with feet bound; hurdles on one leg etc..) combined with technique (starts, speed etc.)

There are still six training sessions a week which are:

• 2 weight training sessions (medium and light lifts)
• 1 endurance session on a treadmill at high speed (30 kilometres an hour and more)
• 2 technical sessions (pure speed, starts, treading, racing in tow, braking, etc...)
• 1 plyometrics session combined with speed

C. The competition period.

• 1 plyometrics session
• 1 weigh training session
• 2 to 4 technical sessions (polishing the starting technique, speed work over 60-100 metres, etc..)

Here are a few examples of Bruny's training sessions during a specific preparation period :