Individualizing Your Sprint Programming with Steve Fudge
与 Steve Fudge 一起个性化您的 Sprint 编程

Steve Fudge is the Head Coach of FudgeLdnProject, a professional sprints group located at the Lee Valley Athletics Center in London. He specializes in individualized track coaching complemented by world-class therapy and physical preparation. With a career spanning more than 15 years as a sprint coach, Steve has guided athletes to impressive milestones, including Sub 10, Sub 20, Olympic, Paralympic, World, European, Asian, and Commonwealth medals. Beyond coaching, Steve actively contributes to the coaching community by providing mentorship to aspiring coaches worldwide.
Steve Fudge 是 FudgeLdnProject 的主教练，FudgeLdnProject 是一个位于伦敦李谷体育中心的专业短跑团体。他专注于个性化田径教练，并辅以世界一流的治疗和身体准备。史蒂夫作为短跑教练的职业生涯超过 15 年，指导运动员取得了令人印象深刻的里程碑，包括 10 级、20 级、奥运会、残奥会、世界、欧洲、亚洲和英联邦奖牌。除了教练之外，史蒂夫还为世界各地有抱负的教练提供指导，为教练界做出积极贡献。

Freelap USA: You entered sprint coaching from a more general strength and conditioning background. What did that experience provide you with that you may otherwise have missed?
Freelap USA：您从更一般的力量和体能背景进入短跑教练。那次经历给你带来了哪些你可能会错过的经历？

Steve Fudge: As a strength and conditioning coach, you learn anatomy, programming, how to teach different groups, etc., all as part of a multidisciplinary team working with the sport-specific coach and the medical team, among others. This experience allowed me to learn what kind of setting I wanted to work in, and I learned that I preferred working with smaller groups and in individual sports. As an S&C coach, I felt my job was essentially to develop athletes who were resilient and had the capacity to carry out the sport-specific head coach’s programming.
史蒂夫·福吉：作为一名体能教练，你需要学习解剖学、编程、如何教授不同的团体等等，所有这些都是与特定运动教练和医疗团队等合作的多学科团队的一部分。这次经历让我了解了我想要在什么样的环境中工作，并且我了解到我更喜欢与较小的团体和个人运动一起工作。作为一名 S&C 教练，我认为我的工作本质上是培养具有韧性并有能力执行特定运动项目主教练计划的运动员。

As an S&C coach, I felt my job was essentially to develop athletes who were resilient and had the capacity to carry out the sport-specific head coach’s programming. Click To Tweet

I think this experience demonstrated to me that it was the sport-specific coach who would make or break the athlete in terms of success, and therefore, their programming needs to be absolutely right! The S&C coach supports this by developing athletes who are able to carry out higher-quality sport-specific practice reps and do more of them. Aspects such as strength around the hips and an anatomy that allows the athlete to maintain the correct posture can serve to elevate the efficacy of the sport-specific training.
我认为这次经历向我表明，运动员的成败取决于特定运动项目的教练，因此，他们的计划必须绝对正确！ S&C 教练通过培养能够进行更高质量的特定运动训练次数并进行更多次数的运动员来支持这一点。臀部周围的力量和允许运动员保持正确姿势的解剖结构等方面可以提高特定运动训练的效果。

I learned the value of building a strong relationship with the sport-specific coach, so I could understand what was needed from me as an S&C coach and how best to work with the athletes. A specific example of this might be that, as an S&C coach, I found my sequencing from general to specific needed to take place a bit earlier than it did for the sport-specific training.
我了解到与特定运动项目的教练建立牢固关系的价值，因此我可以了解作为一名体能教练对我的要求以及如何最好地与运动员合作。一个具体的例子可能是，作为一名体能训练教练，我发现我从一般到特定的排序需要比针对特定运动的训练早一点进行。

Essentially, I was preparing the athletes for the upcoming phase of sports-specific training, so I had to provide them with some exposure to the kind of stimulus they may expect in their upcoming training block and set them up with the qualities they needed so that they could take advantage of the sport-specific work. For example, if I know the athletes are about to enter a six- to eight-week block where high-velocity sprinting is the main focus, I want to make sure I have developed their power and elasticity prior to that so they can maximize the benefit from the high-velocity training block.
本质上，我是在让运动员为即将到来的特定运动训练阶段做准备，所以我必须让他们接触到他们在即将到来的训练中可能期望的刺激，并为他们提供所需的素质，以便他们能够他们可以利用专门针对体育运动的工作。例如，如果我知道运动员即将进入以高速冲刺为主要焦点的六到八周的训练阶段，我想确保在此之前我已经发展了他们的力量和弹性，以便他们能够最大限度地提高他们的能力。受益于高速训练块。

Video 1. British sprinter Eugene Amo Dadzie training in an outdoor session.
视频 1. 英国短跑运动员尤金·阿莫·达齐 (Eugene Amo Dadzie) 在户外训练。

Additionally, as an S&C coach, you want to ensure that there’s no interference between the work you’re prescribing the athlete and the sport-specific work they’re doing. If they’re doing particularly neurally demanding work on the track, then any neurally demanding work in the weight room would likely need to be limited.
此外，作为一名体能教练，您希望确保您为运动员规定的工作与他们正在进行的特定运动的工作之间不存在干扰。如果他们在赛道上进行对神经要求特别高的工作，那么举重室中任何对神经要求特别高的工作可能都需要受到限制。

Freelap USA: You’re quite well known for teaching technical concepts to your sprinters. I’m sure the methods you use to guide the athletes toward the positions you want to see vary, but what concepts and positions do you see as integral to a high level of sprint performance?
Freelap USA：您因向短跑运动员教授技术概念而闻名。我确信你用来引导运动员达到你想要看到的位置的方法会有所不同，但你认为哪些概念和位置是高水平的冲刺表现不可或缺的一部分？ 

Steve Fudge: What I’m looking for in a 100-meter sprinter is an athlete who moves down the track in or around 45 steps. Within each of those steps, they need to have a lengthening moment and a folding moment, and this sequence needs to be performed in such a way that it doesn’t disrupt their momentum. Therefore, each ground contact needs to be impactful, but after that contact, the athlete needs to rearrange their positions so their next ground contact can also be impactful.
史蒂夫·福吉：我在 100 米短跑运动员中寻找的是在跑道上移动 45 步或大约 45 步的运动员。在每个步骤中，它们都需要有一个延长的时刻和一个折叠的时刻，并且这个序列需要以不会破坏它们的动力的方式执行。因此，每次地面接触都需要具有影响力，但在接触之后，运动员需要重新安排他们的位置，以便他们的下一次地面接触也能产生影响力。

Video 2. Eugene Amo Dadzie’s acceleration posture.
视频2. Eugene Amo Dadzie 的加速姿势。

One of the biggest challenges is that the athlete needs to strike the ground hard, and there needs to be a moment where the hip, knee, and ankle all violently extend. However, to keep momentum, the athlete can’t spend too long lengthening, as it will slow things down by potentially bringing the shoulders back and forcing a landing that generates higher braking forces.
最大的挑战之一是运动员需要用力撞击地面，并且需要有一个臀部、膝盖和脚踝都猛烈伸展的时刻。然而，为了保持动力，运动员不能花费太长的拉长时间，因为这可能会导致肩膀向后移动并迫使落地产生更高的制动力，从而减慢速度。

One of the things I think the best ‘top-end’ sprinters do well is consistently keep the action in the space just in front of them. Click To Tweet

This can have a knock-on effect of disrupting the rhythm and causing the athlete to force frequency. Therefore, there is the need to get the leg back in front, almost a triple-flexion moment, in preparation for the next step. One of the things I think the best “top-end” sprinters do well is consistently keep the action in the space just in front of them. It appears the best have the ability to pre-program their posture to ensure that each step is relevant, and they do an excellent job of rearranging their shapes after the previous contact to ensure they are ready for the next.
这可能会产生连锁反应，扰乱节奏并导致运动员强迫频率。因此，需要将腿收回到前面，几乎是三屈一瞬间，为下一步做准备。我认为最好的“高端”短跑运动员做得最好的事情之一就是始终将动作保持在他们面前的空间内。看起来最好的人有能力预先编程他们的姿势，以确保每一步都是相关的，并且他们在上一次接触后重新排列自己的形状以确保他们为下一步做好准备方面做得非常出色。

Sprinting is very much a balancing act and needs to be harmonic. Elite sprinters have high velocities because they have high frequencies, which is what happens in the air, and they have high velocities because they have long stride lengths, which is a result of what happens on the ground. As a sprinter, we want both those metrics to be high, and it can be somewhat paradoxical because emphasizing one will rob the other.
短跑在很大程度上是一种平衡行为，需要和谐。精英短跑运动员之所以具有高速度，是因为他们的频率高，这是在空气中发生的情况，而他们之所以具有高速度，是因为他们的步幅很长，这是在地面上发生的情况的结果。作为一名短跑运动员，我们希望这两个指标都很高，但这可能有点自相矛盾，因为强调一个指标就会剥夺另一个指标。

One of the things I look for to ensure that frequency isn’t rushed and there’s enough time for stride length to be generated is that when the foot is on the ground, the pelvis must pass over the foot. After this point, the job is already done, and the athlete can recover the leg, “move to the front,” and set up for the next contact. If there’s too much emphasis on extension, the athlete can find themselves in a situation where they don’t have enough time at the front to set up the next step, and the rhythm can break.
为了确保频率不仓促并且有足够的时间产生步幅，我所寻求的一件事是，当脚着地时，骨盆必须越过脚。在此之后，工作就已经完成，运动员可以恢复腿部，“移动到前面”，并为下一次接触做好准备。如果过分强调伸展，运动员可能会发现自己没有足够的时间在前面准备下一步，节奏就会被打乱。

Freelap USA: Technology is becoming more and more accessible to sprint coaches to both develop and track performance. What technologies do you use when preparing your sprinters?
Freelap USA：短跑教练越来越容易利用技术来发展和跟踪表现。在准备短跑运动员时，您使用哪些技术？

Steve Fudge: As coaches, we adapt to our situation, whether that be with or without much access to technology. I’ve gone through one stage of my career where I had good access to technology, and we got good results. When I was based in Loughborough and working for British Athletics, we had access to OptoJump and Laveg—both tools that could provide instant feedback throughout the sprint session.
史蒂夫·福吉：作为教练，我们会适应自己的情况，无论是否有太多技术机会。在我职业生涯的某个阶段，我能够很好地接触到技术，并且取得了很好的成果。当我在拉夫堡为英国田径队工作时，我们可以使用 OptoJump 和 Laveg，这两种工具都可以在整个冲刺过程中提供即时反馈。

The information could be used to reinforce what I saw, and I tried to combine the metrics with mechanics and the coach’s eye, which is where I see the implementation of technology as being most valuable. For example, I may detect a change in rhythm at “x” meters into a run, and the data may show that there was a change in stride length and stride frequency at that same point as well, or there was a plateau in acceleration. This, therefore, helped to guide the process and enabled us to be more confident about which point in the run we needed to work on.
这些信息可以用来强化我所看到的，我尝试将这些指标与机制和教练的眼睛结合起来，这是我认为技术实施最有价值的地方。例如，我可能会检测到跑步中“x”米处的节奏变化，并且数据可能显示同一点的步长和步频也发生了变化，或者加速度出现了平台期。因此，这有助于指导整个过程，并使我们对运行中需要处理的点更有信心。

We would use the Laveg as a way to guide and assess the session objective. For example, I could ask an athlete to build to a top speed at 65 meters, and the Laveg would help us determine whether that objective was met. It also allowed the athlete to equate what successful completion of the exercise felt like.
我们将使用 Laveg 作为指导和评估会议目标的方法。例如，我可以要求一名运动员达到 65 米的最高速度，Laveg 将帮助我们确定是否达到了该目标。它还让运动员能够体会成功完成练习的感觉。

However, in my current situation—a private, independent group with no federation support or sponsorship— we have very little technology but still get good results. I currently use a whistle, a stopwatch, an overspeed band, and the camera app on my iPhone!
然而，在我目前的情况下——一个私人的、独立的团体，没有联合会的支持或赞助——我们拥有的技术很少，但仍然取得了很好的成果。我目前使用口哨、秒表、超速带和 iPhone 上的相机应用程序！

Video 3. British 100m sprinter Ojie Edoburun sprints from the whistle.
视频3.英国100米短跑运动员奥杰·埃多布伦(Ojie Edoburun)在哨声响起后冲刺。

Technology is only as good as the practitioner, and as with many things, the information is only as valuable as your interpretation. Therefore, I think technology can enhance good coaching, but without that and effective programming, I don’t think technology alone can do the best job.
技术的好坏取决于实践者的水平，与许多事情一样，信息的价值取决于您的解释。因此，我认为技术可以增强良好的指导，但如果没有技术和有效的编程，我认为仅靠技术无法做到最好。

Technology is only as good as the practitioner, and as with many things, the information is only as valuable as your interpretation… I worry that too much data may interfere with my intuition. Click To Tweet

I think there’s a risk in implementing technology you don’t consistently have access to because it only provides a snapshot of the whole picture. This may cause you to panic unnecessarily based upon what is essentially an anomaly, but you’re unable to see that without the presence of consistent data. The risk is that now the coach overhauls the program and starts heading in a different metaphorical direction.
我认为实施您无法持续访问的技术存在风险，因为它只能提供整个情况的快照。这可能会导致您因本质上的异常而不必要地恐慌，但如果没有一致的数据，您就无法看到这一点。风险在于，现在教练彻底修改了计划，并开始朝着不同的隐喻方向前进。

Data can be useful, but there’s a risk that too much data can interfere with my intuition or cause me to overthink things. Now, I don’t think this is the case for every coach, so it’s important for a coach to decide which pieces of information they believe to be important. Then, they need to go about ensuring they can access that information to guide their decision-making. Ultimately, much as every athlete is different, every coach is different, and they need to spend time developing their own way of doing things.
数据可能很有用，但存在太多数据可能干扰我的直觉或导致我过度思考的风险。现在，我认为并非每个教练都是如此，因此教练决定他们认为哪些信息重要很重要。然后，他们需要确保能够获取这些信息来指导他们的决策。最终，正如每个运动员都是不同的一样，每个教练也是不同的，他们需要花时间发展自己的做事方式。

As coaches, we need to make lots of decisions, and sometimes in high-pressure scenarios. Therefore, it’s important to build a system that athletes have trust in and not just copy what someone else does, as they may not have faced the same situation that you’re in currently.
作为教练，我们需要做出很多决定，有时甚至是在高压的情况下。因此，建立一个运动员信任的系统很重要，而不仅仅是复制别人的做法，因为他们可能没有遇到与你目前相同的情况。

Freelap USA: I’ve heard you talk about a “health first” approach when coaching your athletes. Can you elaborate on the practical applications of this in your day-to-day practice? Can you provide an example of individualizing your programming to promote this philosophy?
Freelap USA：我听说您在指导运动员时谈到了“健康第一”的方法。您能详细说明一下这一点在您的日常实践中的实际应用吗？您能否提供一个通过个性化编程来推广这一理念的示例？ 

Steve Fudge: You must get the programming right! We have the events we need to prepare for, and we have the individuals in front of us. It can be a challenge because you need to look at the person, then look at the “perfect” program you would implement to prepare someone to run that event, and then figure out a way to marry the two together.
史蒂夫福吉：你必须正确编程！我们有需要准备的活动，也有摆在我们面前的个人。这可能是一个挑战，因为您需要看看这个人，然后看看您将实施的“完美”计划，以准备某人来举办该活动，然后找出一种将两者结合在一起的方法。

If you want to stay healthy (which you should!), you need to pick the right type of training for that individual, then pace and progress it appropriately. As I said, fundamentally, the programming needs to be appropriate.
如果您想保持健康（您应该这样做！），您需要为该人选择正确的训练类型，然后适当调整节奏和进度。正如我所说，从根本上来说，编程需要适当。

If I have a 60–100-meter type athlete, I sit down and map out the type of work, sessions, and progressions I think they need to do through general prep, specific prep, and into the competitive phase. I then look at the athlete and decide what I need to make that program work. Where does the program need to be trimmed or edited so it is still that program but now fits the individual?
如果我有一个 60-100 米类型的运动员，我会坐下来制定我认为他们需要做的工作类型、课程和进展，包括一般准备、具体准备和进入比赛阶段。然后我会观察运动员并决定需要什么来使该计划发挥作用。该计划需要在哪里进行修剪或编辑，以便它仍然是那个计划，但现在适合个人？

It can almost be a case of fitting a round peg into a square hole, so it’s challenging! This can be assisted by having regular access to a good therapist and a good team to assist with prehab and rehab, but if the programming is off, none of that really matters.
这几乎就像将圆钉安装到方孔中一样，所以很有挑战性！这可以通过定期接触优秀的治疗师和优秀的团队来协助预康复和康复来帮助实现这一点，但如果计划被取消，那么这一切都无关紧要。

We then need to keep in mind what must be done on a daily basis to remain on that pathway. If you end up in a situation where what you have planned for a given day no longer seems appropriate, you need to be flexible and make a good decision, and this requires discipline. It could be something like the athlete didn’t sleep well or a family issue has arisen, and it’s important to know that the whole plan won’t fall apart because this session isn’t done on a particular day.
然后，我们需要牢记每天必须做什么才能保持在这条道路上。如果你最终遇到这样的情况：你为某一天所计划的事情似乎不再合适，你需要保持灵活性并做出正确的决定，而这需要纪律。可能是运动员睡得不好或者出现了家庭问题，重要的是要知道整个计划不会因为这次训练不是在特定的一天完成而失败。

Staying on the path, perhaps paradoxically, requires you to be open-minded and change the plan as you go in some cases. I think it was Mike Tyson who said that everyone has a plan until they get punched in the face, and as coaches, we all have plans until we meet our athletes and realize they’re human beings, not robots!
也许矛盾的是，要坚持走这条路，就需要你保持开放的心态，并在某些情况下随时改变计划。我想迈克·泰森说过，每个人都有一个计划，直到他们被打在脸上，作为教练，我们都有计划，直到我们遇到我们的运动员并意识到他们是人类，而不是机器人！

Freelap USA: As we’ve mentioned, your programming can be quite individualized based on what you see from the athlete. Can you provide a general guideline of how you set out your training week and a couple of examples to demonstrate what this looks like in practice?
Freelap USA：正如我们所提到的，您的编程可以根据您从运动员身上看到的情况进行非常个性化的设置。您能否提供有关如何安排培训周的一般指南以及几个示例来展示实践中的情况？

Steve Fudge: In my experience, within general prep, sessions generally fit a nice, tidy arrangement, but once we get to specific prep, things get more chaotic, and I need to be more adaptable.
史蒂夫·福吉：根据我的经验，在一般准备中，会议通常会安排得很好，整洁，但一旦我们进入具体准备，事情就会变得更加混乱，我需要更具适应性。

In general prep, though, we’ll have four technical units, four tempo units, and four gym units within each week. While the details may vary quite significantly depending on multiple factors such as time of year, health status, athlete profiling, etc., this is an example of what some sessions may look like for an athlete.
不过，在一般准备中，我们每周将有四个技术单元、四个节奏单元和四个健身单元。虽然具体细节可能会因一年中的时间、健康状况、运动员概况等多种因素而有很大差异，但这是一个运动员可能会参加的一些课程的示例。

Video 4. Indoor training session with Eugene Amo Dadzie.
视频 4. Eugene Amo Dadzie 的室内训练课程。

Monday: 周一：

Acceleration – 6–8×20–30m from various stances, such as starting from one block pedal.
加速 – 6–8×20–30m，各种姿势，例如从单块踏板开始。

Short tempo – 4x2x50m back-to-backs, 1–2 minutes’ rest.
短节奏——4x2x50米背靠背，休息1-2分钟。

Gym – Conditioning and capacity (less neurally intense; focused on movement patterns and conditioning).
健身房——体能训练和能力（神经强度较低；专注于运动模式和体能训练）。

Tuesday: 周二：

Transition – 4–6×35–50m over cones with about a 10-meter run-in. (I want six steps before the athlete reaches the first cone.).
过渡 – 4–6×35–50m 越过锥体，并有大约 10 米的磨合。 （我想要在运动员到达第一个锥体之前走六步。）。

Long tempo – 220m+110m, 200m+110m, 150m+110m.
长节奏——220m+110m、200m+110m、150m+110m。

Gym – Force and general strength (traditional strength, power, and elastic work).
健身房 – 力量和一般力量（传统力量、爆发力和弹性功）。

Wednesday: 周三：

Off 离开

Thursday:  周四：

Acceleration – Similar to Monday.
加速——与周一类似。

General fitness tempo – Individualized depending on what I think that athlete needs.
一般健身节奏——根据我认为运动员的需要进行个性化。

Gym – Conditioning and capacity (see Monday).
健身房——体能和容量（见周一）。

Friday: 星期五：

Upright running – 2–4x55m over cones with an 18-meter run-in.
直立跑步 – 越过锥体 2–4x55 米，并有 18 米的跑步距离。

Medium tempo – 180m, rest 6 minutes, 150m, rest 5 minutes, 3×120 with 4 minutes’ rest.
中速——180m，休息6分钟，150m，休息5分钟，3×120，休息4分钟。

Gym – Force and general strength (see Tuesday).
健身房——力量和综合力量（见周二）。

For more information on the gym units, please see the Freelap Friday Five interview with Jermaine Olason.
有关健身器材的更多信息，请参阅杰梅因·奥拉森 (Jermaine Olason) 的 Freelap Friday Five 采访。

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