[trackspeedboy]

trackspeedboy on June 18, 2009 at 11:40 am #15890

So I was thinking, how about doing resisted sprints up to 20m with a sled (medium weight) and then switching between that and doing flying sprints with the wind behind the back. I know this method of training is used with accelerations, would it also work with top speed?

[Mike Young]

Mike Young on June 19, 2009 at 8:18 am #85049

I’ve done something similar and found it can work quite well. I actually just prefer sticking to acceleration with this method if you’re going to use it as a contrast because acceleration and maximal velocity are so different in technique and physical demand that it’s basically like doing two different activities. If you wanted to do some version of this though in one clean quick format you could use a releaser belt that releases tension at 20m (or wherever you want) so that you are resisted through acceleration and then can fly at top end.

ELITETRACK Founder

[trackspeedboy]

trackspeedboy on June 19, 2009 at 8:54 am #85050

Thanks mike, ya ill use this method with acceleration now that i thought it through more.

One more thing though…
How about doing 2 sets of a few jumps on the spot with a weighted vest (or in my case which i got no vest… holding a 25 pound plate or something) and then doing sprints? Causing that light weight?

[star61]

star61 on June 19, 2009 at 11:04 am #85059

So I was thinking, how about doing resisted sprints up to 20m with a sled (medium weight) and then switching between that and doing flying sprints with the wind behind the back. I know this method of training is used with accelerations, would it also work with top speed?

I’ve been interested in (and have tried) overspeed training for some time. I am also a fan of contrast/complex training in general. The text below are exerpts from a similar discussion on another forum. The posters are experienced, respected athletes on the forum.

Contrast Training: Aim is to fool the nervous system into performing at a higher level.

Resistance: Running Against the Wind; Hills (1% uphill gradients); Weighted Vests,
Tyre Towing. Resistance must be <10% (such that concentration can be on technique,
not the resistance.

Assistance: Ultra Speed Pacer; Running with the Wind; Downhill (1%).

Implemention:
– Resistance Sprints: 3 x 30m (accel. 15-25m); timed. 2-5 min. recoveries
– Assisted Sprints: 3 x 30m; timed. 2-5 min. recoveries
– Normal Sprints: x 3

…Verkhoshansky has some about this in one of his papers "Supermethods of Physical Preparation For High Class Athlete" available from his site, under the heading "The Stimulation Method." He shows a change in the force-time curve of an explosive activity (isometric squat or vertical jump) stimulated by a prior effort against major resistance. Verkhoshansky gives the time to maximum potentiation for the second activity at ~5 minutes

…Shaver's results (and this training method originally came from Loren, and it is NOT new) speak for itself. It is a very powerful training method–IF you can SURVIVE the workout.

…When I first learned of Loren's contrast training workout (and I have no idea whether he invented it, but it seems that he popularized it), I saw gains of 0.2-0.3 in 60 meter times after ONE session. The problem was that I injured my hamstring after two sessions for 5-6 weeks and didn't get to compete. Somebody here on the forum who I'm not going to name saw a 0.3s improvement in 150 after ONE session. I know it sounds too good to be true, but you have to see it to believe it. But there's a giant gotcha: You have to learn how to do this safely.

…I cut the volume down by 30-50%, but still, if you try to do anything of even moderate stress 2 days later, I guarantee you WILL injure your hamstring. And, as you can see from the example microcycle, they don't seem to do any "sprint training" for several days.

…LSU has a VERY high intensity track approach that emphasizes contrast training as the primary track workout. This is not just overspeed (part of the season) but maybe the most risky training method ever invented short of doing depth jumps off a skyscraper. BUT…it works, and even if you get injured, you still get faster (everyone I know who has used this has gotten faster, although the occasional injury rate is seems to be at least 50%).

…I found the training microcycle interesting because:
(a) They're actually doing contrast training in November already, even though they're not doing the overspeed part yet.
(b) They're following this workout with essentially 4 days of recovery (including the weekend off).
Without the overspeed component you don't really get the same effect–you are really trying to get additional motor units firing more rapidly.

The key to doing this without injury seems to be to treat it as a VERY high stimulus session ("killer workout," if you will), not to be done frequently, and to be followed with more than normal amount of rest (the 4 days following in the LSU microcycle seems to be the minimum rest from my experience).

[ksteve7son@yahoo.com]

ksteve7son@yahoo.com on September 29, 2011 at 5:30 am #111084

I’m new, of course. Very interested in contrast training but, have a few questions.
What is the rest period between each rep & sets. How long must be waited between the resisted runs, assisted runs, and unassisted runs. How many times a year can this workout be performed and what would be the time span it could be repeated? When should it be performed in relation to championship meets (days,weeks,month).Would icing legs for 2 days along with 2 recovery days allow athlete to return to regular training. Or could the athlete have 1 recovery day with icing and return to regular training if distance is kept to 40m and lower. How long for results to become permanent? I would like as many responses as possible.
Thanks for reading & responding.

[COV-GOD]

COV-GOD on September 29, 2011 at 5:49 am #111087

Star, I remember reading those clips when they were written on that forum, wish it would take off again like it used to but I guess times hav passed.

I experimented with a very sever contrast session actuaaly with great success with Joel

Heavy weighted sled 20m, elastic tow 30m, natural sprint 40m = one set, we would do three sets as the session.

We experienced no injuries that year and all in the group pb’d, I intend to use these kind of sessions again with my current group.

I’m a big fan of contrast on the track and the gym

[star61]

star61 on September 29, 2011 at 6:51 am #111089

Star, I remember reading those clips when they were written on that forum, wish it would take off again like it used to but I guess times hav passed.

I experimented with a very sever contrast session actuaaly with great success with Joel

Heavy weighted sled 20m, elastic tow 30m, natural sprint 40m = one set, we would do three sets as the session.

We experienced no injuries that year and all in the group pb’d, I intend to use these kind of sessions again with my current group.

I’m a big fan of contrast on the track and the gym

Yes, its all very interesting and I wish there were more data/input from those working with it. I use contrast in the gym and on the track, but have not come up with an overspeed device that I feel good about. My preference would be a fairly steep hill that gradually shallows to flat. My goal would be to have the athlete accelerate down the hill reaching MaxV plus a few percent just at the point the hill flattens out, then have the athlete try to maintain that slightly ‘hyperspeed’ velocity as long as possible (10-15m?) unassisted. But, no suitable hills around here. We do heavy sled or steep hill followed by a flat 20 or 30m accel. In the gym, when we have mixed max effort squats with jumps in a contrast method, we see improvements in both above and beyond what was previously experienced in either. Haven’t documented anything on the track, but most seem to enjoy it. No injuries at all, but these are not elite athletes.

[W.E. Price]

W.E. Price on September 29, 2011 at 9:48 am #111100

I’m presently working a few athletes (2 HS’ers and a master athlete) and presently using various contrast training methods that for now seems to work during the phase we are in. After using the past three weeks to tune acceleration/transition mechanics we have added an assistance (ultra-speed pacer) element to it.

Having worked up to 30m unassisted, we direct the following for the overspeed work:
$-Towing is only performed in the initial 15m, followed by a float segment (~15m) and then a flying 30m.
$-The resisted rep has line slack for the 1st 15m, gradual resistance in the transition and flying phase. Granted these are not elite athletes – female 15y (12.20), male 16y (11.16), male 45y (12.8).

We will be doing evaluation work in two weeks for preliminary assessment. Though the contrast work has resulted with small drops in the unassisted transition and fly 30 segments from three training sessions. This could also be a reflection of their strength training work which is handled outside of our group activity.

[ksteve7son@yahoo.com]

ksteve7son@yahoo.com on September 29, 2011 at 3:30 pm #111081

Thank each & everyone for responding.
What time of the year would be best to perform this work out ( pre-season, during early competition, or closer to the big meets)? How much rest was given to the athlete between sled & tow & between natural runs and a complete set? Finally, any of you do any high intensity work the next day or any day that same week?
My plan would be to do this,Monday, the week of the championship strides on Tuesday & Wednesday while icing legs each day and block starts on thursday(10-45m), stay home Friday and compete Saturday
Thank you for reading & responding

[W.E. Price]

W.E. Price on September 30, 2011 at 5:39 am #111134

We started our work going from short acceleration (11 steps) work Monday, Tuesday and Friday. The most performed was two weeks ago – 12 x 15m on grass, with 2-3 mins recovery and a 1200m tempo run at the end. Since then it has been acceleration+transition work as previously described on Monday followed by 2-3 x 600m runs (~800m pace)on grass.

Tuesday leads with an extensive warmup process and contrast sprints on the track and ends with tempo running on grass & light massage when possible. The recovery intervals are ~7-8 mins between unassisted and assisted runs, 15 mins between assisted and resisted and to-date 25 mins between sets (presently two).

Friday varies depending on the athletes condition since they typically go heavy with weights during the middle of the week. Again my activity works around their primary strength training demands in the school and powerlifting competition prep.

[ksteve7son@yahoo.com]

ksteve7son@yahoo.com on September 30, 2011 at 1:00 pm #111145

Thanks for the reply Mr. Price & can’t. Wait to hear about your results.
Cov and Star, do either of you do anthing simular or different? I’ll post our times when we start, if anyone cares
I look forward to your replies. Thank all of you for your time.

[star61]

star61 on October 1, 2011 at 4:21 am #111158

Thanks for the reply Mr. Price & can’t. Wait to hear about your results.
Cov and Star, do either of you do anthing simular or different?

Some differences…

– I don’t do long and short in the same workout, i.e., accel and max v not in the same workout as any tempo.

– Recovery between contrast phases (resisted-assisted)as research indicated the potentiation effects are greatly diminished after 5 minutes. Accels/flys are kept short, less than 30m, so recovery of 3-4 minutes works OK. No high volumes…we use this to hopefully create an adaption.

– Tempo, endurance, agility are lower CNS days and done on alternate day.

– Run in the a.m. and lift at least two hours,or more, later.

– Take two full days off per week…no gym, no track

[COV-GOD]

COV-GOD on October 1, 2011 at 5:31 am #111162

I agree with star, wouldnt add any tempo on these days (never have previously)

Also I tend to go for a 2-3 min rec between each rep and circa 5-6 between each set effort

[ksteve7son@yahoo.com]

ksteve7son@yahoo.com on October 4, 2011 at 5:28 am #111222

Cov, Star, & price, all of you have been very helpful. Good luck with your athletes this year. My times from this workout won’t be posted until may or june.

[ksteve7son@yahoo.com]

ksteve7son@yahoo.com on May 16, 2012 at 9:13 am #116344

Is it possible to peak twice in a track season? My son seams to have peaked, He went from 13.02 to 12.57. After it apears the athlete has peaked will their times in practice and races begin to get slower?

[W.E. Price]

W.E. Price on May 16, 2012 at 1:33 pm #116347

Is it possible to peak twice in a track season? My son seams to have peaked, He went from 13.02 to 12.57. After it apears the athlete has peaked will their times in practice and races begin to get slower?

Hard to guage where I’m at presently. The weather certainly has been a factor with practice & comp times. But faster is good the way I see it. In your son’s case, why not?

I expect both our top sprinters to reach another milestone performance since the quality of work is better (completing tasks with good followups)and external conditions can only improve at this stage. I believe that when work and comp demands exceed that which preparation was afforded do we see fractures in various segments. Sprint phases in races lack fluidity, hurdling technique gets sloppy, prior successful jump execution doesn’t follow through properly, et cetera.

Rest and timely reboots, deliberate coordinated restarts has been key for us.