Seb Coe’s Strength & Conditioning – Part 4: Seb Coe’s Circuit Training Program
[Article by Chelsea Ho of Sweat Elite]
Continued from: Part 3 – A Deeper Dive into Plyometric Training
Now that we have explored the theoretical principles behind the different types of resistance training, we will now see how legendary runner Seb Coe put this in practice.
In 1979, Coe did something extraordinary in the history of middle distance running. In just 41 days, he set three world records: 800m (1:42:33), 1500m (3:32:03) and the mile (3:48:95). Coe attributed much of the credit to George Gandy, the mastermind behind his strength and conditioning workouts during these crucial years.
As Coe recalls,
“When I arrived at Loughborough [University] in the late 1970s some of the conditioning work this guy gave me provided the basis for much of what I achieved. It was revolutionary stuff.”
“George Gandy taught me that running on its own was not enough to graduate into the ranks of an Olympian. Supreme core strength and physical conditioning went hand in hand.”
Gandy focused on three domains – together, a comprehensive conditioning program was born:
- Stage Training – his most famous workout was coined ‘The Loughborough Circuit’
- Traditional Weight Training
- Hill Running
In this article we outline Gandy’s approach to stage training, focusing on his most notable example, the Loughborough Circuit. This circuit has actually gone through a number of refinements since its inception in 1974.
Gandy’s athletes usually followed a macrocycle from October to September.
From October to January, Gandy’s athletes would complete the Loughborough Circuit once weekly on Wednesday evenings. This involved 30 x 30 second stations covering the 13 exercises as shown below:.
Source: Motley Health. (2018). Run a faster mile with the Loughborough Circuit.
During February to March, the volume and types of exercises decrease but higher quality repetitions are expected. Nevertheless, the essence of the Loughborough Circuit is preserved.
During April, there is an increasingly noticeable difference in training exercises catering for more specific event requirements. Occasionally, maximum tests were inserted throughout this time, similar to time-trials interspersed throughout a particular mesocycle. Examples by athletes include performing 500 consecutive bent-knee sit-ups, 2.2s for 4 metres rope climb, 3 consecutive rebounds from floor to front support position on gymnasium beam set at maximum reach height.
The stage training portion wraps up by the end of April to give way to more event-specific requirements.
Seb Coe’s Top 5 Stage Exercises That Got Him Covered During Travel
From Gandy’s circuit Coe narrowed down five of his favourite exercises that he could do almost anywhere he travelled. These exercises only required a chair and a box or low table.
- Half-squats: Ranging from two sets of 5×200 reps to two sets of 500 each. Recovery equal to the duration of one set.
- Bent-knee sit-ups: Alternating straight trunk curls with oblique trunk curls (alternate elbows touching the opposite knee); one set of 200-250 reps.
- Push-ups: With feet elevated to incline the lower limbs; five sets of 20 reps.
- Back extensions: Using a chair and either a friend or some immovable object to stabilise both legs; three to four sets of 20-30 reps; no more than 100 reps per session.
- Step-ups: Done onto a box or a low sturdy table as one continuous set; 2×10 reps each with alternate legs, then 2×20 reps each with alternate legs.
None of these exercises included are in any way revolutionary, but these exercises were constructed with the intent of forming a purposeful mix of plyometric and isotonic workouts. Remember, they were crucial in laying the foundations for Seb Coe’s success and should likewise help improve your performance too.
Continue to: Part 5 – Seven Types of Heavy Weight Exercises Performed By Seb Coe
Sources:
Martin, D. E., & Coe, P. N. (1997). Better training for distance runners. Human Kinetics 1.
Harries, I. (2002). Strength/Power Training for a World Class 800m Runner. Enduramax Running Consultancy.
Gandy, G. (1987). Indoor Conditioning For Middle Distance. First published in Athletics Coach, Reprinted in Track Technique Issue 107.
