I thought that title might lure you in. Yes, they are long lost workouts, but only to me. I’m sure there are lots of other copies out there 🙂
But still, very cool. I found the a folder that Dan gave me back in ’95 when I briefly trained under him.
It’s interesting to see the similarities between these workouts and Trey Hardee’s workouts done under Mario Sategna (one of Dan’s former athletes). Not sure if the similarities are due to Dan’s influence or University of Texas protocols…but interesting non-the-less.
Looking at these now makes me wonder what he would change…given that these workouts are almost 20 years old. Here’s a few questions that come to my mind:
1) Would he still prescribe 15 minute Fartlek’s to his decathletes? He has spoken about alternate cardio training (like circuits).
2) Would he really only do one Special Endurance workout a week? Especially for a Decathlete…where competing a near 100% over 8-12 hours is commonplace.
3) How does he progress is lifting maxes?
And finally, here’s the file: dan_pfaff_95_workouts(15Mb)
Really nice, thanks. Here are my thoughts on the second question. I don’t say I know the answer but I don’t see why he would add a speed endurance session. A decathletes need to be able to produce high poweroutput for short period of time and then recover during 2 days. If you look at friday saturday, you may have something like 15 accel with incomplete recoveries between sets (3X4X20m with 1′-4′ rest) then you have the multpiple throws+olympic lift+squat at high intensity. The next day you have the speed endurance. So you have 2 days were you have a succession of high power output effort then rest. The only thing I see he could had on saturday is leg circuits to deplete glycogen or something like this. Moreover if you look at some of the wednesday speed session sometimes it’s done with incomplete rest wich means it’s more a special endurance work out than a speed work out. Example you can do 3X2X90 SFS with 2′-8′. It’s a speed work out but because of incomplete rest the last set I guess you’ll be high on lactate. I don’t think you can do more than 4 high neural days a week. Adding a speed endurance day would lead to a totally different program, from what I know I don’t think it’s the case.
I really enjoy the content you post. Thanks for taking the time and effort to do so.
I am a 23 year old engineer who has the goal of competing/completing a decathlon. My only background is high school track and a hobby of physical fitness. I have had a tough time balancing learning the events, progressing strength and speed, and working.
What does your current training schedule look like? How do you adjust when other life circumstances intervene (poor sleep, busy day at work, weather etc)?