Vancouver Seminar DVD Illustrations for Personal Use Only

CharlieFrancis.com
Vancouver 2004 Seminar DVD Illustrations

©©2000-2005 Charlie Francis, All Rights Reserved. 1

Check us out online @ http://www.charliefrancis.com
Vancouver Seminar DVD Illustrations for Personal Use Only

©©2000-2005 Charlie Francis, All Rights Reserved. 2

Check us out online @ http://www.charliefrancis.com
Vancouver Seminar DVD Illustrations for Personal Use Only

©©2000-2005 Charlie Francis, All Rights Reserved. 3

Check us out online @ http://www.charliefrancis.com
Vancouver Seminar DVD Illustrations for Personal Use Only

©©2000-2005 Charlie Francis, All Rights Reserved. 4

Check us out online @ http://www.charliefrancis.com
Vancouver Seminar DVD Illustrations for Personal Use Only

©©2000-2005 Charlie Francis, All Rights Reserved. 5

Check us out online @ http://www.charliefrancis.com
Vancouver Seminar DVD Illustrations for Personal Use Only

©©2000-2005 Charlie Francis, All Rights Reserved. 6

Check us out online @ http://www.charliefrancis.com
Vancouver Seminar DVD Illustrations for Personal Use Only

©©2000-2005 Charlie Francis, All Rights Reserved. 7

Check us out online @ http://www.charliefrancis.com
Vancouver Seminar DVD Illustrations for Personal Use Only

©©2000-2005 Charlie Francis, All Rights Reserved. 8

Check us out online @ http://www.charliefrancis.com
 Phase I speed Progression - Short to Long
Monday + Friday Wednesday Speed

Wk Acceleration Special Endurance Recovery Intensity Strength

Acceleration Speed Intens. Total
Incomplete Limit End. Recovery Complete Limit Volume

4x30
2x30 4x60 4x60 4x60
1
3.5 rep.
20+m 4x30 4x30 blocks 2x[3x(20 E/20 F/ 20 E)] 30+m 2160
2.5 rep. /7 set 5 rep./8 set 8 rep. /12 set
4x30
4x30
4x30 blocks 3x60 3x60 3x60
2
4 rep./7 set
30+m 5x30 4x30 blocks 3x(20 E/20 F/ 20 E) 3x(20 F/20 E/ 20 F) 40+m 2160
3.5 rep. /8 set 6 rep./8 set
9 rep. /12 set
3x30
2x30
4x30 blocks 3x60 3x60 3x60
3 30+m 6x30 4x30 blocks 2x[3x(20 E/20 F/ 20 E)] 2x60 40+m 2160
4 rep./7 set 3.5 rep. /8 set 6 rep./9 set 9.5 rep. /12 set

4x30 4x30
4 4x30 blocks 3x60 3x60 3x60 30+m 5x30 4x30 blocks 3x(20 E/20 F/ 20 E) 3x60 40+m 2160
4 rep./7 set 3.5 rep. /8 set 6 rep./9 set 10 rep. /12 set

2x30 2x30
5 4x40 blocks 4x60 4x60 40+m 5x30 4x30 blocks 2x[4x(20 Finish Drill)] 3x60 50+m 2160
5 rep./8 set 5 rep. /10 set from 30m build up
6 rep./10 set
12 rep. /15 set
3x30 4x30
4x(20 Finish Drill) 3x60
6 4x40 blocks 3x60 3x60 40+m 6x30 4x30 blocks 60+m 1880
from 40m build up
6 rep./8 set 6 rep. /10 set 6 rep./10 set 15 rep. /15 set

3x30 2x30 4x(20 Finish Drill) 4X60

7 4x40 blocks 4x60 50+m 5x30 4x30 blocks from 40m build up 60+m 1640
6 rep./8 set 8.5 rep. 6 rep./10 set 15 rep. /15 set

Wednesday Monday + Friday

2x30 3x30
8
4x40 blocks 3x60 3x60 40+m 5x30 4x30 blocks 3x60 2x60 50+m 1600
5 rep./8 set 5 rep. /12 set 7 rep./10 set 10 rep. /12 set

2x30 4x30
9
4x40 blocks 4x60 50+m 6x30 4x30 blocks 4x60 50+m 1420
6 rep./9 set 10 rep. 7 rep./10 set 15 rep.

4x30 4x30
10
4x30 blocks 4x60 60+m 6x30 4x30 blocks 3x60 60+m 1320
6 rep./10 set 12.5 rep. 7 rep./12 set 15 rep.

2x30 4x30
11 4x30 blocks 4x60 60+m 4x30 blocks 3x60 60+m
6x30 1260
7 rep./12 set 15 rep. 7 rep./12 set 15 rep.

2x30 4x30
12 4x30 blocks 3x60 4x30 blocks 3x60
50+m 4x30 50+m 1200
7 rep./12 set 15 rep. 7 rep./12 set 15 rep.

Copyright 2004, CharlieFrancis.com rep.and set breakds in minutes / in the intensity limit columns m=maintain
 Speed to Special Endurance Relationship
Short to Long Long to Short
Total Total
Wk Volume Speed Special Endurance Volume Speed Special Endurance

1 2160 2020
2 2160 2080
3 2160 1970
4 2160 2060
5 2160 2100
6 1880 1880
7 1640 1960
8 1600 1940
9 1420 1530
10 1320 1550
11 1260 1460
12 1200 1330
21120 13560 7560 21880 6840 15040
Final ratio Speed to Special Endurance 1.79:1 Final ratio Speed to Special Endurance 0.45:1
Copyright 2004, CharlieFrancis.com