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.
Posted In: Sprints
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.
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.
Just like ins and outs correct?
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
You betcha
[i]Originally posted by QUIKAZHELL[/i]
Yes but for a shorter distance.
such as sprint 20-float 20-sprint 20Traditional 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?