[tkaberna]

tkaberna on December 20, 2006 at 10:29 am #12549

I was wondering if the following table is appropriate from what I have read for the high school athlete?  Thank you for your time.
High Demand                                                        Low Demand
Short Sprints with Sled                                                        Med Ball Work not explosively
Hill                                                                                      Abs(Is doing heavy abs a high demand?)
Max Velocity                                                                        Low Intensity Plyo Circuit
Speed Endurance                                                                Low weight weightlifting circuits
Plyometrics                                                                        Mobility/Flexibility
Heavy Lifting                                                                      Tempo
Explosive Med Ball Work

Am I missing any?  Also, has anyone tried walking using sleds for recovery?  I had heard Louie Simmons talk about speed last month and he had made the comment that if sprinters did sled work staying up on the balls of their feet they would increase their speed.  Thanks. 

[mortac8]

mortac8 on December 20, 2006 at 10:57 am #60998

I was wondering if the following table is appropriate from what I have read for the high school athlete?  Thank you for your time.
[b]High Demand[/b]                                                        [b] Low Demand[/b]
Short Sprints with Sled                                                        Med Ball Work not explosively
Hill                                                                                      Abs(Is doing heavy abs a high demand?)
Max Velocity                                                                        Low Intensity Plyo Circuit
Speed Endurance                                                                Low weight weightlifting circuits
Plyometrics                                                                        Mobility/Flexibility
Heavy Lifting                                                                      Tempo
Explosive Med Ball Work

Am I missing any?  Also, has anyone tried walking using sleds for recovery?  I had heard Louie Simmons talk about speed last month and he had made the comment that if sprinters did sled work staying up on the balls of their feet they would increase their speed.  Thanks. 

I think your table is pretty accurate.  Never tried the walking sleds for sprinters.  Who knows, it may be beneficial.

[utfootball4]

utfootball4 on December 20, 2006 at 8:53 pm #60999

https://elitetrack.com/forum/index.php?topic=4289.0

enjoy

[tkaberna]

tkaberna on December 21, 2006 at 4:56 am #61000

Thank you for the thread.  Two questions that I still have.  One, is heavy abdominals hard on your CNS?  Also, the reason I ask about Sled Dragging for sprinters is because I went and spoke with Louie a few weeks ago and he had said that for sprinters you want them to drag a sled staying on the balls of their feet and be aggressive with their steps.  I think his point was that it creates more force production into the ground which creates faster people.  Also, when I think about it, it reminds me of the Barry Ross protocol of only dead lifting concentrically because you are creating more force production into the ground but by sled dragging it is more unilateral than bilateral which is more specific to running.  I could just be talking out of my butt too.  Just random thoughts. 

[Mike Young]

Mike Young on December 21, 2006 at 10:34 am #61001

While I typically place my loaded / heavy abdominal work on my hard CNS days I think they could safely be placed on low-CNS days since the recruited muscle mass is relatively small and the fiber type limits the CNS drain.

Just from anecdotal experience the main benefit from doing sled walks on your toes / off your heels is that it shifts the center of mass just slightly forward which makes pulling the sled much more efficient.

As for Barry Ross…I think he's got some decent ideas but I would personally steer away from a concentric-only emphasis in training. In fact, I am of the opinion that sprinting and jumping performance is far more affected by eccentric abilities.

ELITETRACK Founder

[coachformerlyknownas]

coachformerlyknownas on December 21, 2006 at 6:21 pm #61002

"sprinting and jumping performance is far more affected by eccentric abilities."

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