Jamaica has just over 3 million people. In the Olympic Games, Jamaica won more medals than all other countries except USA, Russia and Kenya. In the Olympic Games, five world records were broken, 3 of them by Jamaica in the men's 100m, 200m and 4x100m men's relay respectively. Jamaica was represented in 13 of the 14 sprints, relays and hurdles finals. They won 7 of the 12 possible medals of the 100m and 200m and a clean sweep of the women's 100m. Usain Bolt broke the 200m world record running into a head wind. Jamaica's Usain Bolt and Asafa Powell are now the fastest ever. Powell is second only to Maurice Greene in the sub 10 second category. Bolt has 3 of the top ten 200m times in history. Michael Johnson has only 2. The 2 Jamaican men have broken the world record 3 times. The Jamaican women took the top spots in the 100m.
They were the top 2 in both the 100 and 200m. So what is the secret to the success of the Jamaican sprinters? Well; many attribute the success to Dennis Johnson, the father of college level sprinting in Jamaica. Dennis Johnson was coached by Loyd C "Bud" Winter a legendary sprint coach in the US. When Johnson returned to Jamaica he brought many of Winter's ideas to the island. Though Jamaica's sprint program is basic at first glance, their coaches are highly experienced and knowledgeable. Glen Mills, Usain Bolt's coach was also responsible for the success experienced by Raymond Stewart a world class sprinter of the eighties. Stephen Francis, Asafa Powell's coach has other successful athletes such as Sherone Simpson, Michael Frater and Brigitte Foster-Hylton. The coaches have an attention to detail and technique. The facilities are basic and run-down in comparison to other sprint programs in the US, but according to Denis Shaver a top US coach, the Jamaicans have many talented individuals. At the University of Technology in Jamaica, athletes train on a grass track that is uneven and bumpy. The track lines are burnt into the surface with diesel because they can't afford the weekly marking of chalk on the grass. The weights room is basic and equipped with old rusty machinery.
Yet, could it be that the basic facilities available to Jamaican sprinters is part of the reason for their success? Most world class sprint programs train on synthetic surfaces made of rubber. The Jamaicans' train on both but predominantly on grass. Sprinting on different surfaces can influence the amount of work done by muscles in the legs. For example, sprinting on a soft surface will require muscles to work harder than on a hard surface. On a soft surface the body must work harder to stabilize itself. Muscles will try to stretch as little as possible to allow the tendons to do much of the work. This over time will lead to stronger muscles. Training on a softer surface will require tendons to become more stretchy (compliant) to store energy and release it as the foot leaves the ground. Being forced to make do with grass as their main training surface could well be an advantage to the Jamaicans. The Jamaican coaches insist on a high volume of hill work all year round. Sprinting uphill provides specific stress to the muscles responsible for accelerating the body to top speed in the short sprints. The Jamaicans' are also keen on sprinting over distance. So what exactly is over distance in sprint training?
Over distance training involves the completion of sprint runs over 150-600% of the competition distance. In sprinting, this will improve the body's ability to use sugar as an energy source. Catalysts of energy known as enzymes will increase in concentration leading to improvements in power, speed and endurance. They also train speed all year round. The weather is conducive to sprint training. How to train like the Jamaican sprinters. Find a good coach who understands technique and your event. Train on different surfaces, but predominantly on soft surfaces. Sprint uphill. Sprint over long distances as well as short ones.
Find out how to train optimally for speed, strength and quickness. Check out maximum-maximorum for highly useful and relevant information for optimal training. Whether you are an aspiring athlete or a coach or established competitor, we are sure that you will not be disappointed. Learn more from Martey Newman and contribute by suggestion topics and subjects to be covered. Visit http://www.maximum-maximorum.com for more useful information for training speed and power.
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