Today\u2019s guest is 安德烈亚斯·贝姆, sprints and hurdles coach and education director at ALTIS.\u00a0 He is the coach of Aries Merritt, the London 2012 Olympic Champion at 110mH, the 2012 Diamond League winner, and now the World Record holder with his 12.80 at the Brussels Diamond League. Andreas\u2019 upbringing and mentorship in the field have been highlighted by some of the biggest names in the sport with the likes of Dan Pfaff and Vince Anderson.\u00a0 He also works alongside standouts in the coaching field such as Stuart McMillan at ALTIS. Today\u2019s episode touches 上 Andreas\u2019 specialty of hurdles, but we largely discuss practical, general concepts for all athletes seeking speed through better training design and management.\u00a0 This is 上 e of the best \u201cnuts and bolts\u201d episodes we\u2019ve done 上 the podcast thus far, and Andreas\u2019 willingness to share his insight into the training process is really amazing. Between listening to Stuart McMillan speak at TFC-4 in Chicago, and then talking with Andreas for the show today, I feel like I\u2019ve literally jumped several levels in my knowledge of not 上 ly speed coaching, but athletics coaching in general.\u00a0 Many of the concepts that Andreas has mentioned are also highly relevant to me in my training of swimmers. Topics 上 the podcast that Andreas gets into are thoughts 上 weekly training setups, individualizing potentiation sessions, the relationship of the hurdles to other events and athletic arenas, addressing and instilling rhythm in athletics, ideas 上 special strength work for sprinting, and much more. Today\u2019s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. View more podcast episodes at the podcast homepage. Key Points: \tAndreas\u2019 background in coaching and mentorship \tAndreas\u2019 philosophy 上 speed training in the context of his mentors in the field \tThoughts 上 weekly training setups \tIndividualizing potentiation sessions \tManaging and understanding good vs. \u201cbad\u201d training sessions \tRelationship of the hurdles to other events and athletic arenas \tUsing wicket drills in context of hurdling \tAddressing and instilling rhythm in athletics \tIdeas 上 special strength work for hurdling (and general sprint and speed athletes) \tBalancing explosive vs. static strength work in sprint athletes \u201cWe have a day where we do some short, explosive quick things in the track, or in the weightroom to get them ready for our big session, which might be Tuesday\u201d \u201cGenerally our big sessions are Tuesday, Thursday and Saturday with our regen days being Wednesday and Friday and Monday being the potentiation day\u201d \u201cEveryone\u2019s setup is generally a little different depending 上 how they handled different training densities volumes and intensities, so we tend to play with that to make sure that we can work 上 trying to figure out their pattern to dial them in for competition\u201d \u201c(For potentiation days) On the track, some guys may need a couple real explosive block starts, other guys might just warm up.\u00a0 Others who might need to feel loose and free, they might do some sort of dribble session or some kind of smooth tempo running to get in the flow of the week\u201d \u201cWe tend to stay away from the heavier lifts 上 potentiation days\u201d \u201cTo us, 上 that Monday, if they leave the session feeling better than when they started, we have successfully prepped them for the harder session 上 Tuesday.\u00a0 Tempo is a great tool, it\u2019s loose, open flowing.\u00a0 They get a lot of great contacts if their posture is right.\u00a0 It\u2019s also a great systems check.\u201d \u201cThere are lessons in every session, and there are probably more lessons that come out of bad sessions than good sessions\u201d \u201cRhythm is inherent throughout life and anything in the universe\u201d \u201cWe\u2019re exposed to so much rhythm, and it\u2019s so engrained in us, that it makes for a great communication tool from a teaching standpoint\u201d \u201cWe can use mini-hurdles to force athletes into different rhythms\u2026 we\u2019re kind of building kind of an obstacle course that we\u2019re having an athlete navigate to the best of their ability, and forcing them into certain patterns that we want to see, and 上 ce they\u2019re proficient at that we can contrast or remove the obstacle course, and they can do it free and 上 their own\u201d \u201cMulti-throws, I either do at the end of a track session, or at the end of a weightlifting workout\u201d \u201cWe have a parallel hierarchical system in our training.\u00a0 If it\u2019s important enough to include, it\u2019s important enough to include year round\u201d \u201cWe do have athletes who feed more off max strength.\u00a0 We try to feed the beast and give them what makes them a great athlete and what drives that machine if you will\u201d \u201cTo boil it down in the simplest form to give our athletes purpose in the weightroom, we have three very simple objectives that almost anyone can understand:\u00a0 We\u2019re trying to get stronger, move more weight, we\u2019re trying to move something faster, or we\u2019re trying to do more of it, for a work capacity or structural improvement standpoint, in the weightroom.\u201d About 安德烈亚斯·贝姆 安德烈亚斯·贝姆 is the lead sprints and hurdles coach, as well as recruitment and education director at ALTIS.\u00a0 He is the coach of Aries Merritt, the London 2012 Olympic Champion at 110mH, the 2012 Diamond League winner, and now the World Record holder with his 12.80 at the Brussels Diamond League. Prior to ALTIS, Andreas spent time at Texas A&M, The University of Texas, EXOS, The University of Tennessee, and has been mentored under some of the best coaches in the world, such as Vince Anderson, Dan Pfaff, and others.