Max V work

    Posted In: Sprints

        • Participant
          Danny Tutskey on February 12, 2004 at 5:42 am #8905

          I have a few questions about max v work.

          1. What are some other things you can do besides flying sprints?
          2. When doing flying sprints how many reps should you do?
          3. How far is the furthest flying sprint that you can do? I've heard 60m.

        • Participant
          QUIKAZHELL on February 12, 2004 at 5:55 am #25609

          Max velocity work aka max speed work is reps that are no longer than 30 meters from a complete acceleration. Max velocity is acheived after 30 meters and maintained up to 3 seconds. After this time you are decelerating and in training you are working on speed endurance.
          20-30 meter flys with a 20-30 meter runup are the best way to work on max velocity. Usually 6 reps will be sufficent but as soon as your form and times start to fall off and ground contact time becomes longer it is time to end the session because you are no longer working at max velocity. Full recovery usually 5-8 minutes between reps is needed.

          When calculating total volume the runup plus the fly is included.
          Ex)6×30 meter flys w/30 meter runup=360 meters

          Also keeep in mind that flying sprints are the most taxing on your CNS so recovery between workouts is just as important.

        • Participant
          pete on February 12, 2004 at 6:09 am #25610

          There's a FAQ on this.

        • Member
          400stud on February 12, 2004 at 7:20 am #25611

          Yeah there is, but to answer your question, Danny, sprint-float-sprints are another alternative.

        • Participant
          Danny Tutskey on February 12, 2004 at 7:29 am #25612

          Just like ins and outs correct?

        • Participant
          QUIKAZHELL on February 12, 2004 at 7:53 am #25613

          Yes but for a shorter distance.
          such as sprint 20-float 20-sprint 20

          Traditional ins and outs are usally 150 meters and doing that would not be max velocity work

        • Participant
          jumpscoachmike on February 12, 2004 at 7:55 am #25614

          You betcha

        • Participant
          Jay Turner on February 12, 2004 at 9:21 am #25615

          [i]Originally posted by QUIKAZHELL[/i]
          Yes but for a shorter distance.
          such as sprint 20-float 20-sprint 20

          Traditional ins and outs are usally 150 meters and doing that would not be max velocity work

          So for a sprint-float-sprint what would be the total volume for a particular session?

        • Member
          400stud on February 12, 2004 at 9:30 am #25616

          You'd basically go off feel. You can schedule 5 runs, but if you can only get 2 good ones, why attempt all 5? Not smart.

          To answer your question more bluntly – same as regular fly sprints.

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