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    ELITETRACK
    You are at:Home»Forums»Event Specific Discussion»Sprints»Old Thread: Resisted Running

    Old Thread: Resisted Running

    Posted In: Sprints

        • Keymaster
          Mike Young on March 24, 2003 at 9:12 am #8304

          posted on 6-26-2002 at 01:51 PM by mike

          Resisted Running

          At LSU we do resisted runs early in the season. For all of fall we’ll do resisted runs once a week. We have access to any kind of resisted running that you could imagine but Boo likes to use tire pulls. It’s the plainest set up you could imagine. We use different size tires and attach a rope around it which the athlete puts around their waist. The kids pull the tires on grass. I’ve used tires and chutes in the past and like both. They both have different advantages. Tires have the advantage of offering a more consistent resistance and are very cheap and easy to set up. The chutes cost more and the resistance is somewhat dependent on the wind conditions of the day. The advantage of chutes is that they have been shown to change normal running mechanics less than resisted runs where the resistance is on the ground (i.e- sleds, tires, etc.). We also do stadium runs which could be considered resisted runs. Coach Shaver (the womens sprints and hurdles coach @ LSU) uses partner resisted runs, as well as a motorized pully system for resisted runs and has obviously had success with both methods. Coach Shaver also does quite a bit of assisted (or over-speed) running. He uses the same motorized pulley system as well as a simpler partner assisted pulley system.

          When I was in high school, a coach I had used to have all his kids push his car around. Sometimes even pushing it up a hill.

          I think one of the key things to keep in mind is that when using resisted runs that you have to keep the emphasis on RUN and not resisted. To do this, try not to use too much resistance. I think a good rule of thumb is a resisted run should be about 10% slower than a normal run. You could either eye-ball this or time it.

          What does anyone else do for resisted work? What about assisted runs?
          =====================================================

          posted on 6-29-2002 at 04:23 AM by jacko

          We use a sled that releases the resistance at whatever distance you set up to about 40m, so we do block starts with the sled releasing after 3 steps or anything out to 60m with 30m resisted and 30m free sprinting. We also use weighted belts for a plyometric effect (3-4kg) in our Vmax and speed endurance work. May also do some sled pulls (normal wooden sled) as 3 x 3-5 x 60m with 30sec/10min (GSSE Stuff) for power endurance.
          what distances ect do you do the sled pulls and on what days?
          =====================================================

          posted on 6-29-2002 at 09:55 PM by mike

          I like the idea of the release of resistance. I’ve done that before with a chute and it seemed to work well.

          We do our tire pulls for 30 -50m on a grass field. The rep range is from 8-12. The rest interval isn’t timed- they just kind of go when they want. The polevaulters sometimes do them carrying a pole. We do them on Fridays. Boo prefers that they don’t run 100% so it isn’t super taxing.

          ELITETRACK Founder

        • Participant
          sundance on April 16, 2003 at 4:44 am #19334

          sand running, followed by running on boards?

        • Participant
          QUIKAZHELL on April 16, 2003 at 6:45 am #19335

          what quality would a 30 meter resisted run build? strength? and what energy system would be used..? im guessing anaerobic alactic becasue of the short time it takes to complete the run but since it is resisted does the same principal apply?
          also on a day you are doing resisted runs what else would you want to do as far as workout wise? would the resisted runs be your whole workout?
          also how about doing resisted runs then going and doing overspeed (bungees)? i have seen coaches do this in the past.. is this ok?
          and my last question is what phase of the annual plan would you want to stop doing resisted runs and why?

          i know i have alot of questions…. but this is what keeps this site going!!!!! L.O.L.;)

        • Participant
          QUIKAZHELL on April 16, 2003 at 6:49 am #19336

          HEHEHE…
          one more thing.. Mike you also said you dont want the resistence to slow you down more than 10%. im assuming you mean 10 percent of your workout speed.. so approx you want to be able to run them at 80%? (im pretty much refering to sled pulls).

        • Keymaster
          Mike Young on April 16, 2003 at 9:41 am #19337

          A 30m resisted run would build specific strength for acceleration and you’re right in thinking that it would be primarily anaerobic alactic because of the short time duration of the effort. This however would depend slightly on the rest interval and the length of the run.

          We only do resisted runs on a given day and then follow it up with weightlifting and maybe some multi-throws. I think that resisted and assisted runs can definitely be performed together though. Coach Shaver does this from time to time and has good sucess with it. It would be very taxing on the CNS I’d imagine though. Kebba I recall you doing this also, any comments?

          As for the 10% rule, it would definitely have to apply to comparable workout times with and without the resistance and not to competitive times.

          ELITETRACK Founder

        • Keymaster
          Mike Young on April 16, 2003 at 9:44 am #19338

          Sand running can be ok but I think it dramatically changes the kinematics of the running stride which is no good. Also, sand is typically found at a beach, which is slanted and can result in imbalance problems or further changes in normal running mechanics if the grade is too great.

          ELITETRACK Founder

        • Participant
          Carl Valle on April 17, 2003 at 12:07 am #19339

          I find that low resistance runs with a sled help with posture and extension during acceleration. Something that is usefull for post Hs athletes or for HS teams with small numbers.

        • Participant
          Kebba Tolbert on April 17, 2003 at 4:51 am #19340

          [i]Originally posted by mike[/i]
          A 30m resisted run would build specific strength for acceleration and you’re right in thinking that it would be primarily anaerobic alactic because of the short time duration of the effort. This however would depend slightly on the rest interval and the length of the run.

          e only do resisted runs on a given day and then follow it up with weightlifting and maybe some multi-throws. I think that resisted and assisted runs can definitely be performed together though. Coach Shaver does this from time to time and has good sucess with it. It would be very taxing on the CNS I’d imagine though. Kebba I recall you doing this also, any comments?

          As for the 10% rule, it would definitely have to apply to comparable workout times with and without the resistance and not to competitive times.

          I’ve done some combo resisted/assisted type stuff. Not very often and the volumes tend to be lower (maybe 15-30% less) than what I would normally do. I reallly like the speed sled (www.speedy.ch) for top speed resistance as well as the exergenie (www.exergenie.com) for resitance out to 40-50m. I think the exergenie can help break through accel and transition problems by teaching the athlete to continie applying the right amount of force. Many athletes blow it in the 10-45m part of the race.

          the problem with both the sled and the exergenie is that they’re horizontal drags and as you get later in the race the problem is timing the vertical force. So too much horiz resistance at high speed can also teach the athlete to overpush (and get too obtuse on the front side or too acute on departure).

          so to sum it up…. yes i use them at certain times and with certain people but you’ve got to go back to real sprinting soon (i prefer to often do it w/in the same session though not a necessity)

          also, i should not that one of the ways i work on vertical force production is by doing in-place jumps with wt vest and then doing a fast sprint drill (usually ankiling, straight leg bound, straight leg- fast leg, or ankling-fast leg) w or w/o resistance. then i’ll do 1-3 x 10-25m flying sprints. because they’ve just done a lot of stuff where the vertical force production is high and with a load they often fly very fast (close to PR or better) during the run. If I had a stud athlete I might repeat this cycle 3-times in one session.

          I also will do hurdle hops low (6-12 inches) with a vest as the jumps or Hurdle Hops High (33-42 inches) fairly close together.

          hope that helps… sorry if i rambled

        • Participant
          Carl Valle on April 17, 2003 at 7:16 pm #19341

          Kebba makes a fantastic point about the progression from horizontal force to vertical force in acceleration-max speed. I think 30-50m is a great distance to use, perhaps even shorter might be optimal. I am not an expert so take this with a grain of salt.

        • Member
          2belite on April 18, 2003 at 1:41 am #19342

          Clemson/Ktolbert, do any of you guys coach vertical force application? How does the athlete know when to stop driving back and start driving down?
          thanks

        • Participant
          Carl Valle on April 18, 2003 at 8:33 am #19343

          Vertical application can take the form of short flying 20s and two step plyos and other intense jumps. As for transition from pushing to driving down I think it is a natural transition from the acceleration. Each step allows for greater and greater hip height and higher vertical displacement on each stride.

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