I’ll assume you don’t mean to expand on my bad spelling (unless subcibe really is a word )
If I recognise that the spring-mass model describes running beyond the start phase, then I must believe that impulsive (not propulsive) force is driving the sprinter. I would then have to conclude that the major factors controlling impulsive force are the amount of potential energy available and the rate of speed at which it can be delivered. If there is potential energy produced in excess of the amount delivered, it will dissipate as heat, but the fact that the excess is produced might allow for additional strides at maximum speed. If I concentrate on strength training that creates stiffer muscles and tendons then I should be able to create not only more potential elastic energy but also able to create larger amounts over a longer period of time. These factors combined should create the ability to run faster longer.
I believe that plyometric and strength work, not track work, are the most effective means of training for speed “endurance.”
The algorithm is based on research and is incredibly accurate in predicting times for runners. When used as a training tool, it shows remarkable results. Unfortunately, there is the staunch anti-science group (you know who you are :mad: ) on this site that makes presenting anything based on science an exercise in futility. Regardless, I don’t own the algorithm so I cannot reveal how it works yet. Hopefully, that will change in the near future.
If it works I’m all ears as it will revolutionise sprinting.
As for the muscle stiffness idea, don’t you think it is a possability that running at near maximal velocity over increasing distance is a good way of progressively overloading the athelte using a plyometric effect? Why would traditional plyometrics have an advantage over maxmimal velocity sprinting in this regard?
Barry is the formula I have below similar in any way to what you use or have in mind?
Time = (0.00875tpb x (distance-20) ) + 0.3tpb
tpb=target personal best
Distance=Training distance
100% pace time = 0.00875 x 10.7 x (60-20) + 0.3 x 10.7
100% pace time = 6.96 seconds
80% pace time = 6.96 ÷ 0.8 = 8.69 seconds
Each of the 60 metre runs should be completed in 8.69 seconds
It does work. True plyo’s might be helpful toward increasing stiffness but their main function is training to release elastic energy more rapidly.
Strength training will do a much better and faster job of increasing muscle, tendon and ligament stiffness as well as increasing bone density. All of that creates more ground support force.
And which coaches actually do this? There will always be a set target for every training and the coach will probably adjust on the athlete’s performance. Reminds me of the debate re DBhammers % drop offs.
Bear,
I was interested in your points, yes!
Keeping this approach in mind, how much do you think the actual -relevant- track work helps? Is it supplementary to the work your athletes do in the gym? Do you even care in considering it this way? I suppose some work beyond top speed is actually done on the track, no?
Whenever things change, I think, the forum will be glad to hear the “algorithmic” approach!
Thanks!
Bear, can you clarify your definitions of impulse and propulsion.
The definitions inferred by this and previous posts don’t actually gel with the classical mechanical definition and the above sentence doesn’t scan. Can you perhaps reword it to express what you mean more clearly?
Track work is the prime component, but that also depends on what is done on the track. The weightroom prepares for certain aspects of running, track work ties it all together. You can do well with just the track work, you won’t do well with just the weight work (power lifters). You do a lot better on the track if you understand what you need to do in the weightroom. Weightroom stupidity hinders every athlete who runs or jumps.
For discussion purposes, propulsion is volitional application of force using chemical muscle mechanical work, i.e. muscle shortening. Impulse is non-volitional and non-chemical, i.e. muscle stretching. Impulse is created significantly faster and is significantly more powerful.
The start is propulsion, the majority of the race is impulse. In both cases, muscles tire, but impulse is more economical, making it the source of power for sprints through 10,000 m and beyond.
The usual suspects: Lifts to exhaustion, phosphagen pool burnout, lifts under 85% 1RM, ballistic exercises, excessive hours of work, insufficient rest between sets.
And the number 1 anti-hero, the most stupid of all? Sport specific!
While the method we use produces tremendous and rapid gains in strength, we don’t train in the weightroom to get stronger, and neither should you.
So after reading through some this endless banter. None of it has helped me come to any reasonable answers of what I should be doing or if I should be in the weight room at all.
I will tell you what I know and what I see. When it comes to my sprint training if I’m do not have weight training included I’m not as fast. I have notices the stronger I am in the gym the faster I am on the track. The easier is to run fast.
What is guy Like MO, Ben, Flo Jo, Leroy Burrel, Gatlin and others have all improved there times by lifting weights. So really what comes down to, in relation to speed how strong do you have to be to achive 9.8. Better still how strong are or were the greats. What’s Mo’s max squat, 600 lbs 700 lbs?? I would love to know that because if I’m squating 575 well that means I have a long way to go if he is at 700.
It’s really just that simple. I know there a lot of other things that make Mo and the other fast but my point is strength is a very important part of it.
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