Sprint Training

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    Question Sprint Training

    does anybody do any sprint training here to increase sprinting speed? i was thinking of doing this 2 times a week on my off days - is this enough? i was plannning on doing 30 mins which would be light jog for 5 mins before and after (to get to the lane i plan to use!) and then 10 sets of sprints of 50 - 60 meters with about 100 seconds rest in between.

    i have not noticed many people talking specificly about sprint training but any advice would be helpfull. also if anybody has any tips for other good excercises i could use it would be very helpfull.

    gaz

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    I sprint train to lean out my legs to get contest ready and 2 days per week should be plenty that's all I do. Your plan sounds good. I sprint 100 meters and jog or walk the track 1 lap and repeat.
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    Quote Originally Posted by Gaz_9
    does anybody do any sprint training here to increase sprinting speed? i was thinking of doing this 2 times a week on my off days - is this enough? i was plannning on doing 30 mins which would be light jog for 5 mins before and after (to get to the lane i plan to use!) and then 10 sets of sprints of 50 - 60 meters with about 100 seconds rest in between.

    i have not noticed many people talking specificly about sprint training but any advice would be helpfull. also if anybody has any tips for other good excercises i could use it would be very helpfull.

    gaz
    I would do a 1/2 mile warm-up jog then some very light stretching. then do 10 sets of sprints from 50-100m. you can do some maximum efforts sprints off the line and as you get tired do some rolling starts
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    Why are you trying to increase sprint speed?
    If sense were common, everyone would have it.

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    for playing sports. im not really trying to get big, just lower b/f and increased power/muscle (get back some of my speed!). any resistance work you recomend? i do squats, leg extensions and leg curls at the moment.

    im 21 but had a lay off for a few months with shoulder injury but 100% better now so rearing to go!!!

    my 5 min warm up and warm down are probably 1/2mile each as thats what it takes me to jog down to my 'sprint lane!' (through the village and down an old farmers track - the surface is ok)

    thanks

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    What sports?
    If sense were common, everyone would have it.

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    plyometrics would be good as well.
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    I would also recommend extremely explosive movements, such as jump squats and cleans (great for overall speed). Also, you might try alternating between your usual workout cycle (say three times a week) and then doing the next week with lighter weights but moving the weights as fast as possible with good form. For example, if you can bench 100, use 50 total, but push with all 100 pounds of force you have. That should develop some explosive speed. You may want to do something like eight sets of two so you concentrate on speed and don't tire yourself out (the purpose is not endurance after all).
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    bodybuilding.com has a speed routine along with a vertical routine and it explains exactly what components you need in your training

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    Quote Originally Posted by Dale Mabry
    What sports?
    rugby

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    For example, if you can bench 100, use 50 total, but push with all 100 pounds of force you have. That should develop some explosive speed.


    I really hope nobody, in a strength training program, that is largely dependant on TENSION, would not use half of what they can work out with in an attempt to "generate 100 pounds of force"..

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    Quote Originally Posted by Duncans Donuts




    I really hope nobody, in a strength training program, that is largely dependant on TENSION, would not use half of what they can work out with in an attempt to "generate 100 pounds of force"..

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    Whats wrong with speed/dynamic effort training?

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    The problem with Jones' theories is that they center around this erroneus notion that you either have specificity or you don't, that there are no levels of specificity. Take tennis for example, there is singles and doubles. Now, I can assure you, singles and doubles are 2 totally different games. Take 2 singles players that have never played doubles before and have them play a good doubles team and they will lose horribly. Now, take 2 people who have never touched a racquet before and have them play doubles against the 2 singles players. Assuming neither team has played doubles before and that there are no levels of specificity, both teams have the same chance of winning. I can assure you this is false.

    Now, with regard to performing individual movements. Take a gymnast performing a bar routine. A gymnast does not learn a bar routine by grabbing the bar and performing a full routine, they break down the routine into portions and they do it that way, otherwise they would kill themselves. If there were no levels of specificity then this would be the wrong way to go about things and you would gain no positive efefect from training this way, only performing the routine from start to finish would be an effective method of training.

    WRT explosive movements, it is not strength you are training when you are doing explosive movements, it is enhancing the stretch-shortening cycle, similar to what you are doing with plyometrics. There are tons of studies supporting the use of plyometrics and here is an article on plyos.

    http://gladstone.uoregon.edu/~j15/lr/lr_index.htm
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    Quote Originally Posted by Dale Mabry
    The problem with Jones' theories is that they center around this erroneus notion that you either have specificity or you don't, that there are no levels of specificity. Take tennis for example, there is singles and doubles. Now, I can assure you, singles and doubles are 2 totally different games. Take 2 singles players that have never played doubles before and have them play a good doubles team and they will lose horribly. Now, take 2 people who have never touched a racquet before and have them play doubles against the 2 singles players. Assuming neither team has played doubles before and that there are no levels of specificity, both teams have the same chance of winning. I can assure you this is false.

    Now, with regard to performing individual movements. Take a gymnast performing a bar routine. A gymnast does not learn a bar routine by grabbing the bar and performing a full routine, they break down the routine into portions and they do it that way, otherwise they would kill themselves. If there were no levels of specificity then this would be the wrong way to go about things and you would gain no positive efefect from training this way, only performing the routine from start to finish would be an effective method of training.

    WRT explosive movements, it is not strength you are training when you are doing explosive movements, it is enhancing the stretch-shortening cycle, similar to what you are doing with plyometrics. There are tons of studies supporting the use of plyometrics and here is an article on plyos.

    http://gladstone.uoregon.edu/~j15/lr/lr_index.htm
    Good Analogy.. it felt like the SAT reading that thing

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    Yeah, hear that. The guys from NASM this weeked were big on power training for their athletes also. One thing I didn't know that they talked about was that for it to be a "true" power exercise there can't be any deceleration, you need to let go. Like a clean or box squat or speed bench can't be a true power exercise (even though we group them that way) because you have to decelerate at the end of the lift. They are all about BW box jumps, plyos and various medecine ball throws using a med. ball that is 10% of your BW so you can accelerate properly.





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