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  • Sprint City, USA to Sprint City, Jamaica

    Jamaica's sprinting prowess sprouted from roots in San Jose

    SJSU'S KINGSTON CONNECTION
    By Elliott Almond Mercury News
    Article Launched: 08/14/2008 07:55:33 PM PDT

    BEIJING — Go back to the old dirt track at San Jose State. The one where the sprinters ran so fast that the undistinguished oval became know as Speed City.

    The legacy will continue today when the green-and-black team from the poor Caribbean country of Jamaica opens the track and field p ortion of the Beijing Games. A country of fewer than 3 million is brimming with optimism as its big horses, Usain Bolt and Asafa Powell, begin their rounds in the prestigious 100 meters. Bolt and Powell, the world's two best sprinters, lead a parade of Jamaican men and women who hope to run away from their American rivals over the next week.

    It might not have happened had Dennis Johnson not attended San Jose State almost a half-century ago.
    In 1960, Johnson arrived from Bakersfield Junior College to set world records for legendary Coach Bud Winter. The coach was just developing his renowned program at SJSU when Johnson arrived. By 1968, Winter had produced Olympic stars Tommie Smith, John Carlos and Lee Evans. In all, he coached 37 world-record holders and 27 Olympians.

    Johnson's two years in San Jose would stay with him. He returned to his native Jamaica after graduating and decided his country needed a U.S.-style college athletic program. He started working out of his car as sporting director of the University of Technology in Kingston, but three decades later, he is enjoying the culmination of his lifelong pursuit.
    Call it Speed City, Jamaica.

    "He carried the torch for Bud when he left San Jose State,'' said Bert Bonanno, a two-time Olympic track coach from San Jose. "He just transferred everything from San Jose to Jamaica.''

    Johnson, 69, passed down Winter's formula like a baton, including to Stephen Francis and Glen Mills, the men handling Powell and Bolt and the rest of the Jamaican track team here. Of the country's 57 Olympians in Beijing, 52 compete in track and field.

    "Our sprinters look just like Bud would want them to look,'' Johnson said recently by phone from his home in Kingston. "The country is more or less saturated with the gospel'' of Winter's training style.

    Jamaica might not have had the depth of the U.S. track team, but it has produced an impressive number. Of its 42 Olympic medals, all but one has come at the track. It started in 1952 with George Rhoden, the double gold winner who lives in Alameda.
    But after high school many scattered, because Jamaica's colleges didn't incorporate sports into the academic curriculum.

    Donald Quarrie, the 200-meter gold medalist in 1976, went to USC. Linford Christie, the 1988 silver medalist in the 100, competed for England. Former 100-meter world-record holder Donovan Bailey migrated to Canada, along with disgraced sprinter Ben Johnson. Nine-time Olympic medalist Merlene Ottey attended Nebraska and now competes for Slovenia. Even current Olympians Veronica Campbell-Brown and Kerron Stewart competed in the NCAA.

    "You need an education,'' Johnson said. "You need to get help. I received all those things at San Jose.'' Johnson wanted Jamaicans to enjoy the college experience without having to leave the island. So he plugged away, preaching good training techniques along with academics.
    When Rae Davis became UTech's president in 1975, he helped Johnson integrate the two.

    "We wanted to accommodate the athletes but also seek to ensure they were able to manage the academic program,'' Davis said. "We told them, we could not alter the academic standard.'' Johnson's ideas didn't immediately take hold. Many considered him a little out there. But Bonnano calls him a visionary.

    "Everybody went to the States,'' Johnson said. "We don't need to go to the States anymore. We can do it right here. We're doing that as we speak.''

    Both Powell and Bolt have stayed in Jamaica using UTech's training center as their home base. They might never have heard of Winter, but Johnson said the sprinters learned his techniques.
    Winter's advice, he says, was simple: Relax. "Relax and win,'' Johnson said.
    It's difficult to imagine the Jamaicans relaxing as they enter the Bird's Nest today. Johnson won't be there, but he's confident of what will transpire.
    "I can tell you this, in this Olympics our sprinters are going to do very well,'' he said.

    Johnson, tutored by four-time Olympic medalist Herb McKenley, won the 100-meter national championship, then landed in Bakersfield, where he won the junior college national title.
    Then he became part of the Speed City legend. Despite holding four world records, Johnson never competed in the Olympics.
    Upon returning to Jamaica, Johnson concluded his passion was coaching. And seeing his compatriots succeed at home — like Powell and Bolt and many more.
    "There's a feeling of a mission accomplished,'' Davis said.

    Contact Elliott Almond at ealmond@mercurynews.com or (408) 920-5865.
    "Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has."

  • #2
    Bud Winter Endurance Sprint Program for Lee Evans

    Bud Winter Endurance Sprint Program for Lee Evans

    June 21, 2007 by Jimson Lee



    Bud Winter coached at San Jose State University from 1944 - 1974 and was responsible for the legendary “Speed City” in the mid 1960’s.

    In total, he produced 1 NCAA Championship, 49 NCAA records, and 27 Olympians including including Tommie Smith, Lee Evans, and John Carlos, just to name a few. He also coached Greece’s Chris Papanicolaou, the first man to pole vault 18 feet.

    His basic approach to sprinting was a simple 8 step plan:

    1. Use high knee action
    2. Use good foreleg reach
    3. Run high on toes
    Have good arm action
    Maintain good forward lean
    Bound forward, not up
    Run tall, with back straight
    Be relaxed, with loose jaw and loose hands
    1. Have good arm action
    2. Maintain good forward lean
    3. Bound forward, not up
    4. Run tall, with back straight
    5. Be relaxed, with loose jaw and loose hands

    Many thanks to Gary G. from Scotia, NY, for providing the information below.

    Here is the Endurance sprint program used by Lee Evans. Every day the sprinters warmed up with a 1-3 mile jog then they stretched and then did 4x pick-ups @ 100m, slow, medium, fast and high knee, they then did drills, and when in top shape did that relaxation test I earlier described, they then took starts every day but Monday and now were ready to commence the main work for the day as outlined below.

    After the main work they did one lap of “killer dillers” which i earlier described, then jogged down to finish. Bud Winter was not big on weight training, the San Jose sprinters lifted but only in the winter, very light and many reps, he said he tried heavy lifting with Ray Norton and he started to look like a shot putter and his relaxation suffered, given the choice, Bud Winter said he would take relaxation over strength any time.


    Fall: Same as the short sprinters, work up to 10 mile run in 4 weeks.


    Pre-Season:
    • Monday - 3x 600m, 600 walk (no time given, probably slow to faster times)
    • Tuesday - Ladder: 1-2-3-5-3-2-1, time them, walk same distance that you ran.
    • Tuesday - 10x 100m on grass with the sprinters, walk 100 (start @ 15 down to 11 by start of season)
    • Thursday - 3x 320m, 15 min. rest (start @46, down to 38)
    • Friday - starts/finishes, finishes are 6×200m
    • Saturday - Test Day: 2x 60 yards, 2x 320m, 15 min. rest
    • Sunday - Jog easy


    In-Season:
    • Monday - 2x 600m, no time or 2x 500m
    • Tuesday - 500-300-200-100 (NT) or 5x 200m, no time
    • Wednesday - Time Trial Day: 2x 60 yards, 1x 165 yards, 2x 320m, hard but not all out
    • Thursday - starts/finishes or Rest if big meet on Saturday
    • Friday - Rest
    • Saturday - MEET
    • Sunday - jog or rest
    "Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has."

    Comment


    • #3
      Bud Winters' program for Tommie Smith

      Tommie Smith never ran farther than 320m in training but set WR’s at 200m, 440 yards and 400m. Here is his program:

      Fall:

      4 weeks of x/c running and strength games, every sprinter would start with 1 mile and by the end of the month they would run 10 miles without stopping.

      Off Season:

      Intervals would start; slowly at first, every month faster for 5 months, here is an example of a week:
      • Monday - 10x 100 on grass, 100 walk, (they started @ 15 down to 11 after 5 months.)
      • Tuesday - 6x 200m, with 200 walk ( started @ 30, 23 in 5 months)
      • Wednesday - 3x 320m, 15 minutes rest between (started @46 to 38)
      • Thursday - Repeat Monday
      • Friday - Starts and Finishes @ 150m x 5 (Winter would blow whistle 4 times and group would speed up and slow down, at tape they would practice leans.
      • Saturday - Test Day, 2x 60 yards, 1x 165 yards, 1-2x 320m
      • Sunday - Jog or rest
      During this time period they would do drills every day, when they were in top shape they would do what Winter called a “relaxation test”, almost like Charlie Francis’ flying 20’s, they would run 9/10 effort over 30 yards with running start, timed, idea was to show the sprinters that you run faster with 9/10’s speed and not all out. ( *I called this floating! - Karl)

      In addition, after the main workout, they would do what they called “killer dillers”, you start at the common finish and sprint out for about 25 meters, Winter would blow his whistle and the sprinters would slow to almost a walk, he would then blow the whistle again to speed up, this would go on until the 300 mark, then everyone would TRY and sprint home, if they could.

      They also would do starts every day but Monday at 20-40 yards, 6 total.

      In-Season: Faster, shorter reps, quality.
      • Monday - Choose 1:
        • 10x 100, no time, 100 walk -or-
        • 3-4 laps of wind sprints -or-
        • 2x 275m, no time
      • Tuesday - 3x 200m cut-downs, 200 walk, (Winter felt if you could do 25-24-23, you were ready for a 47 400m) Late season, just go out hard for 50m, float, 100m, sprint 50m, 3x.
      • Tuesday - Time Trial Day: 2x 60 yards, 1x 320m, hard but not all out.
      • Thursday - Starts and finishes or if big Meet on Saturday, then REST.
      • Friday - REST
      • Saturday - MEET
      • Sunday - REST or jog
      "Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has."

      Comment


      • #4
        Clyde Hart - Warner? Sandie Richards?

        http://www.nacactfca.org/articles/Hart-eng.htm
        "Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has."

        Comment

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