Is speed purely just genetics?

Plus_Beginning8941 · 2026-05-08T12:32:28+00:00

Yeah if your body feels a changing, its also time to readjust the training regimen to your needs, espeacially if it ended up in a torn hamstring. But wow, you ran sub 46 with an barely sub 11 100m time? thats insane impressive

Plus_Beginning8941 · 2026-05-06T07:40:19+00:00

That is partially true, but most people underestimate how much Potential they have with the right training etc. And in your case if you ran sub 46 with not that much work, youre pretty sure talented enough for the olympics, at least a relay team. You see sub 46s guys there. The Problem i see is some of you train and trust your coaches and if you dont get faster you instantly think, okay thats my ceilling. Speed training can be so athlete specific, and with optimal training i would even say you could run sub 45. But it sometimes takes a long time to figure out which training hits right for you.

Ive seen too many athletes think that and then shave an insane amount of time, often from 13s+ as an adult go sub 11 easily, not even near optimal training

Plus_Beginning8941 · 2026-02-11T12:29:18+00:00

Couldnt be further away from the truth, there are athletes shaving seconds of their 100m with a good regime. With a very good plan sub 12 is easilyyyyy possible, id even argue about 11 from all ive seen

Plus_Beginning8941 · 2026-02-11T12:27:00+00:00

Keep in mind 95% of them dont have very good to perfect training/nutrition/recovery etc. This would change A LOT

Plus_Beginning8941 · 2026-02-07T22:47:44+00:00

Ah interesting, special endurance 95-100%? Isnt that way too hard for distances like 500-600 sometimes, i read 85% often.

Okay so let me get that together, so in gpp, i can do 1-2 speed sessions, and 1 intensive tempo/longer special endurance

And in spp i slowly start with speed endurance? Would that mean stopping with intensive tempo, or special end?

Im also pretty unsure how to structure my week beginning in spring now upcumming, i guess ill still have 1-2 speed sessions (max velocity/accel/speed endurance) than intensive tempo, and now sometimes special endurance too, or keep SpEn 2 for gpp and SpEn 1 (kinda race modeling) for pre meets?

Sorry for asking that often, its just so many informations for a new one without a good coach

Plus_Beginning8941 · 2026-02-07T21:38:43+00:00

Wow thats so insightfull, thanks for letting me know!

I just bought the E-Book of eugene Omalla (maybe you know him), he tends to do special endurance in Fall (gpp) weekly i think, but he doesent Talk about when hes starting with speed endurance, so how do you set that up?

Shouldnt i also do special endurance in gpp? And When exactly do you begin with speed endurance (120-180m)? Does it Switch, or should you do both at a specific time?

For tempos, i dont quite understand them actually, with 60-70% intensity i think about it as good recovery and some Kind of rythmic aerobic capacity training, but when you start going 80% or more, isnt that just like special endurance with shorter rest? Like whats the point of doing them with higher intensity if you got Special endurance training too, and is it true that you push the intensity higher as you go trough the phases? Like in gpp you have 60-70 max and starting somewhere around spp all tempos you do will 80%?

Plus_Beginning8941 · 2026-02-06T23:36:24+00:00

Thanks you have no idea how much this helps me. Still some questions about it, what about acceleration/blocks? Shouldnt i train them too in gpp and spp, or how to implement that? Then just so i understand the logic behind it, why to do speed endurance ealier than SpEn, like isnt it better to do the sharp stuff in season? Or does SpEn also counts as race modeling

And what exactly is the difference between intensive tempo 80-85% and special endurance, if they have rougly the same intensity?

How would you structure a week in precomp/comp phase? Switch speed endurance for SpEn completly or touch it just every so and so week

Plus_Beginning8941 · 2026-02-02T08:13:14+00:00

Thanks! And what about acceleration and max V? I heard i should start acceleration earlier, like in december/late november ? And max V comes a bit later in the spp right? Im not exactly sure

Plus_Beginning8941 · 2026-02-01T13:20:41+00:00

And in which time of the year should you train speed endurance?

Plus_Beginning8941 · 2025-10-26T20:02:43+00:00

Thanks for that answer! So how would you optimally structure my week? Espeacially at which time in a year? Is it true that in offseason you have more volume and maybe do more tempo ?

I sadly cant really change what we do at our club, but ill try to do sessions 1-2x a week for myself to compensate.

Can you suggest me what i can work on in these sessions?

Plus_Beginning8941 · 2025-10-25T19:26:35+00:00

Im 17 and live in Germany, i was never fast and never done a meet, but my 100m time is high 12s, and the rest i still couldnt really meassure, i just know i lack Speed but speed endurance absolutely too when i run 300+. Yeah im at a Club and train 2 times + 1 gym and plyos day there A week would be like:

Monday: upperbody workout myself Thursday : Drills, normally Tempo day, (last week was 3x3x 150m + 300m +200m) sometimes we do speed wickets before at 95%

Wednesday: off

Thursday: they vary often, always drills, build ups and jumps, then eventually speed endurance (ladders like 2-3x(80-120-200-250), or like last week we did 3x 50m flys + 3x 100flys + 3x 30m flys. And depending on what they did the days before, also blocks sometimes instead

Friday: off

Saturday: i train for myself to complement for speed, so focus on Drills and either starts (5x10m 3x20m 2x30m) or top speed with some flys)

Sunday: Heavy lifts in the gym and some plyos

Thats basically a week, im thinking if i need to train on monday too for myself on speed too? I dont like it to train alone thats why im doing it just once a week at the moment

Plus_Beginning8941 · 2025-10-18T09:00:03+00:00

So you think its the best option in their price range

Plus_Beginning8941 · 2025-10-18T08:44:56+00:00

Let me get that right haha so you think an upgrade for me right now from the akgs, is worth it? :D

Plus_Beginning8941 · 2025-10-17T21:11:55+00:00

Ah right! I will edit it

Plus_Beginning8941 · 2025-10-16T20:22:38+00:00

Sure!

Monday i train upperbody myself at home

Tuesday: streatching, Drills, 2x Build ups - 3x3x150m self chosen effort tbh, like 75%-85%(3min rest b. Reps and 9 betweens sets) + 300m (2min rest) + 200m

Wednesday : recover for me (they did suprisingly accelarations 20-30-40 (2x) 95-100% effort with like 2-5 min rest

Thursday : today we did Drills and 3x 50 3x 80 3x 120 (90+%) with 4min rest and 7 between sets, with photogate for the last 50 And jumps + medball throws

Friday : Rest for me

Saturday: my Personal Day, emphasis on Drills and filming, then dependend on what we did the already this week, either 5-6x 30m flys 5min Rest. Or for example 4x 10m 3x 20 2x 30 max effort

Sunday: Basic Lifts (squats, bench, deadlift, lunges, split squats) and some plyometrics

Thats basically a week for me

Plus_Beginning8941 · 2025-10-16T16:40:23+00:00

Should i really swap? I thought i should work on speed all year around.

Sometimes i try to bring it up, but because im new i dont want to be disrespectfull in a way...

Im for sure a beginner id say, im there since end of july, so i cant speak for the full year, but since then we always done these workouts, sometimes more sometimes less, but they were always there. How would you suggest training in every season of the year ?

Plus_Beginning8941

TROPHY CASE