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T&F Performance (Colm Bourke)

@tandfperformance

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-Coach/Athlete based in Dublin, Ireland
-Home of the Track and Field Performance Podcast

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General Preparation

Building work capacity that matches the event demands

Supplemented with 2-3 different forms of general conditioning (e.g. tempo via running or bike, aqua jogging, and circuits) by @tandfperformance

@kenclarkspeed on the importance of maintaining mechanics during high speed sprinting.

Within this episode, Ken explains that the benefits of maintaining good mechanics relate to both performance and long term health.

If an athlete cannot execute or maintain relatively appropriate top speed mechanics, particularly during the later part of a sprint race, breaking forces and rates of deceleration can have unintended consequences.

Ken begins to classify appropriate execution by looking at the position of the thighs and feet (in relation to the COM) at touchdown.

While Ken acknowledges that there is variance in how athletes move - and that many models can lead to fast times - we should still aim to improve the athletes technique if they fall far outside these boundaries.

For more information, see the full episode on all major streaming platforms. by @tandfperformance

The characteristics of elite level sprinters with Dr. Ken Clark

Over the past 15-20 years, Ken and his peers have gradually been piecing together what we know about the fastest athletes in the world

Some of these differences are kinetic e.g. their ability to apply force, some are kinematic e.g thigh angular velocity

In this episode, we look at the findings from these studies and how they should inform ones coaching practice

Be sure to follow Ken for more great content on all things speed by @tandfperformance

EP 68 w/@kenclarkspeed

Dr. Ken Clark is a professor and coach at West Chester University where he balances teaching, sprint science research and in person coaching with several collegiate teams including track and field.

He is also widely known for being a biomechanics consultant for USA Track and Field's high performance sprints and hurdles program alongside other organisations such as ALTIS and the Speed Science Institute in partnership with Universal Speed Rating.

Over the past 15 years, Ken has been at the forefront of several key published research papers relating to sprinting performance.

This conversation starts by covering the landscape around sprinting-related research before moving to how this evidence informs his coaching practice on a daily basis.

I would encourage you to give Ken a follow on Instagram as well as dive into his publications on Research Gate. by @tandfperformance

National title and PB of 13.06m for @daphnidoul with three jumps over 12.90m

She's been working really hard on the final 4 strides and displacement at takeoff.

After many frustrating sessions and competitions, it all started to show today.

Nothing happens overnight in sport and she's been rewarded for a massive amount of patience and persistence.

Well done, Daphni!

Also, a big shout-out to the other members of the DCU squad, Patience and Emma who placed 4th and 8th respectively. Both are very capable of big performances in the next season after a good winter. by @tandfperformance

Ross Jeffs on preventing hamstring injuries

Few topics are as commonly talked about in high performance sports as this.

Within this very multi-factoral area, a question that continuously comes up is how people should address capacity/strength in pre season

Here, we see Ross sharing his current philosophy and how he adapts it for jumpers by @tandfperformance

EP 67 w/@coachrossjeffs

Ross is currently the lead jumps and combined events coach with @aspire_academy in Qatar.

Ross's experience working with elite athletes across multiple countries and event groups makes for a range of interesting talking points within this discussion. Particularly, how he profiles sprinters and jumpers, prevents and manages hamstring injuries, and approaches plyometric/jump training.

You can find it on all major steaming platforms - and make sure you give him a follow! by @tandfperformance

@jackgreenoly speaking about the pillars (foundations) of his coaching philosophy.

Developing a coaching philosophy can often feel like a daunting task. A way to start is by first clarifying your core beliefs.

Throughout the episode Jack provided many great examples of how his pillars operate in action at the track and beyond. A way to frame these might look like:
-Belief: "All athletes are humans first"
-Action: Make efforts to learn and consider their life beyond the sport while at the track
-Belief: "Athletes have different things that make them special"
-Action: Integrate some of what makes them good into the training plan

Jack's book "Startline Thinking" can also be found in the bio of the podcast. by @tandfperformance

EP 66 featuring @jackgreenoly

Jack is a two-time Olympian, World and European relay medalist, European U-23 champion in the 400m hurdles, and now the lead coach for Saudi Arabia's long hurdles and sprint relay program.

His athletic career was shaped not just by the successes but also by his promise as a teenager and the battles he faced thereafter.

Now, channeling those difficult lessons combined with the knowledge he has gained from working with coaches like Lauren Seagrave, Jack is in an ideal position to not just develop elite athletes - but also people.

Jack has recently published his own book called Start Line Thinking. The book highlights the key lessons he learned as an elite athlete and is delivered with the purpose of helping performers get the most out themselves in the moments that matter. You can find the book on Amazon and the direct link is located in the bio of the episode. by @tandfperformance

David Kerin on solving technical problems in track and field.

Whether it's stumbling out of the blocks in a sprint race, hitting the bar on the way down in the pole vault, or landing prematurely in the long jump, any of these errors can be usually attributed to a movement that happened earlier on.

In this episode, David discusses how coaches can begin to not only spot errors, but more importantly - how they can begin to spot the source of the problem. by @tandfperformance

EP 65 w/David Kerin

David has worn many hats throughout his career. A former collegiate coach specialising in the high jump, he also enjoyed a long tenure with USATF—most notably as the Chair of Men’s Development. Today, David serves as a performance consultant for a wide range of elite sports.

In this episode, he dives deep into his approach to problem-solving within the context of high jump and beyond.

Whether it’s his insights on "working backward" from the moment of error or his 3D lens on coaching, you’ll find immense value here to help expand your own coaching philosophy. by @tandfperformance

Two of the most common reasons coaches opt against eccentric overload training are time and fatigue.

Oftentimes, coaches have 4-6 meso cycles to prepare athletes for the indoor season. Within this timeframe, the development of more specific technical and physical qualities such as speed are prioritised.

Through his unique mix of applied and academic work, Angus Ross has come up with innovative ways to allow all these qualities to be developed alongside supramaximal eccentric strength training.

To do this, Angus impliments different forms of strength concurrently within a meso cycle through alternating them every week.

Doing this repeadetedly over multiple meso cycles creates the adaptations he is after without the accumulative fatigue. by @tandfperformance