In Memory of Charlie Francis

Charlie Francis, the world-renowned sprint coach passed away this past week from Mantle Cell Lymphoma.  Charlie’s concepts were and still are a huge influence on the programming of my athlete’s training.  He has given the world of track and field, strength and conditioning, and anything related to sports performance a great deal. 

Ben Johnson and Charlie Francis

The background on Charlie Francis, for those who may be unfamiliar, is he was Ben Johnson’s sprint coach.  He was the coach who was busted when Ben Johnson was caught doping in the 1988 Seoul Olympics.  There is much speculation as to how Ben tested positive and Charlie even wrote a book on the topic called Speed Trap. 

Over the course of almost a decade of programming training I have changed many things and several in part due to CF.  I use to be a full-on advocate of four-day training weeks utilizing an upper / lower split, with sprint days mixed in on Monday’s and Thursdays, much like the majority of college football programs in the summer use.  Charlie was the initial influence on me to look into a three-day training split.  Since that time I have been influenced by several other sources as well as the body’s own physiology to fully understand the benefits of the three-day split that I utilize, but it all began in chatting with Charlie on his forum.  

He has always been the source for me when it came to speed training.  There is relatively little information out there on the topic of speed development; or good information for that matter.  Charlie was a huge advocate of Eastern Bloc training, and understood the drawbacks of Western methodologies.  

A few of Charlie’s concepts that have stuck with me:
Periodization – Vertical Integration
One of the more effective methods of periodizing all facets of training.  Each element is present in differing volumes throughout the year.  They are never removed from the training only increased or decreased according to the time of year, season, etc.  This is one of the large drawbacks to Western Periodization. 


He was one of the first coaches to be an advocate of recovery methods.  The off days for his athlete’s training were always recovery based.  This is where tempo runs come into play.  Tempo runs are training of submaximal intensity designed to aid in recovery of the body after a high intensity training day.  These runs are always done at 75% or less intensity.  They are great for focusing on the technical aspect of sprinting.  Charlie advocated them for their general conditioning effect, and the ability to increase capillarization.  By increasing capillarization athletes could stay warmer, longer during rest periods between training runs or at competitions.  

He was also huge on soft tissue work.  They utilized massage extensively with the sprinters he trained.  He perfected that art as it relates to sports performance in my opinion.  They had different variations of massage for the differing needs of the athlete, whether it be stimulatory, recovery based, or for actual soft tissue manipulation. 

Central Nervous System
Possibly the biggest influence to me was CF’s knowledge and importance of the CNS on training and performance.  He never trained the central nervous system on back to back days.  Speed was developed by training at 95%+ effort and being rested.  He believed in a high / lo concept of training.  Athletes would train high intensity on day 1, then low intensity / recovery on day 2.  It was an every other day concept or even several days of rest; never back to back days of high level training. 

Speed Work
The idea that speed work isn’t 10×100 can be attributed to Charlie.  Like I said earlier, there isn’t much information on the topic of maximal speed development.  Speed is developed by being rested and sprinting at 95%+ speed / effort.  He didn’t believe in doing anything in the 75%-95% zone of intensity when it came to sprinting.  Runs in this zone were too fast to aid in recovery and too slow to develop speed. 


His concepts on speed training and the overall development of the athlete were second to none.  These few concepts really don’t do him justice as I could go on and on about his training philosophy.

Although he will always be remembered for the drug scandal that rocked the Olympics, he will forever impact the future of sports performance training.


Rotator Cuff and the Towel

I’m no stranger to shoulder problems as I suffered through four shoulder surgeries during my time as an athlete.  Throughout all my rehab I always wondered what was the purpose of placing a towel under the arm during external rotation movements.  Well if you don’t know why you’re doing it either then you’re in the right place. 
Cable External Rotation
The towel actually increases activation of the rotator cuff 23% according to a study in the Journal of Orthopaedic and Sports Physical Therapy.  It helps to de-activate the deltoid and avoid compensation patterns.  Without the towel the deltoid can assist in the movement and actually overpower the rotator cuff. 
Side Lying External Rotation
When this happens the humeral head can superiorly migrate.  This isn’t a good thing when doing anything as the two main functions of the rotator cuff are to 1. stabilize and 2. depress the head of the humerus in the glenoid fossa.   This is why its important not to overdevelop the deltoid, or negate training the rotator cuff. 


Deltoid pulls humerus superior

The deltoid and rotator cuff are in a constant battle for humeral head placement.  A weakened rotator cuff or too much deltoid strength causes the upward shift, and with this upward movement comes impingement, bursitis, rotator cuff tears, etc.  The sub-acromial space is already small enough and we don’t want to shrink it even more. 

We don't want to close the sub-acromial space anymore!

Back on the Horse

It’s been a long break since my last post.  I have been on the road for the last several weeks visiting Salt Lake City as well as Orlando for the CSCCa National Conference.  I was actually a scheduled back up speaker for the Conference this year.  Unfortunately, my services weren’t needed this year as everyone was able to fulfill their obligations.  My topic was titled Practical Training Considerations for Rotational Athletes.  I’m looking forward to  presenting this topic in the future.  Here’s a video of one of our t-spine progressions that I talk about in the presentation. 
This week I’ve been occupied putting the finishing touches on our intern class for the summer session so it’s been a long couple of weeks.

Look for some interesting shoulder topics coming up in the next week or two as well as a few topics on the elbow.  The elbow is an area that doesn’t get a whole lot of recognition but can be an area that has a whole host of problems in throwing and overhead athletes.  I have been looking into the elbow area more and more, and picked up a book by Todd Ellenbecker titled The Elbow in Sport

Our baseball team is in the midst of another successful season.  Right now we are ranked between #4 and #9  in the nation depending on which poll you prefer.  As of now we are 39-10 and won our 5th straight Mountain West Conf. title last night. 

TCU is not only having success at the collegiate level but one of our recent draftees, Andrew Cashner, is lighting up radar guns for the Iowa Cubs, Triple A affiliate of Chicago.   He was called up earlier this week and in his first start went up against another first round draft pick from TCU, Lance Broadway.   Cashner got the win in a 6-1 contest. 

Cubs’ Cashner wins Triple-A debut
Former first-round pick strikes out six over six innings
If anyone has any posts or ideas that they would like to see make it on the website feel free to email me.  I’ll do my best to put them up or talk about them.  Hope everyone has a great weekend and I’ll leave you with a few videos of athleticism at its finest or maybe lack thereof.