I’m new to your site and in a very simplified way, all things being equal, it appears speed is gained by spending time running fast! There are so many gimmicks out there from parachutes to sleds to hill routines to running mechanics specific lifting. Did ben do anything other than run and lift? It always appears to me that in any endeavor all that fads have there day with the people looking for some holy grail, from track to the stock market. But in the end, the simple things always seem to win in the end. Again, did ben do anything “special”
funny that you ask this question. I too fell into the trap of gimmics and things to "help " me get faster. I spent $65 on a speed trainer which was a weight belt sort of thing that attached 6 lbs of weight onto each thigh. I loved using it and I especially enjoyed the extra weight during plyometrics and hill running, but I cant say that it made me faster. stronger? yes. fatser? maybe. but you are right the best thing I have used for speed is speed. oh and cones. its amazing what you can do with cones.
Yes they used the Isorber: its a resistance device which is given a brief description in his book training for speed. Along with the amount of resistance which should be applied, how meters it should be done for, and percentage of the athletes time it should take. I believe they were only used sporadically? Charlie care to comment.
Resistance by various means can be used either to aid short acceleration (out to thirty meters) or to improve technique and position in drills. Bobby Kersee did some of this drill-work with Flo-Jo. we used both the Isorbic Exerciser (still available, I believe) and a devise called the Excellerator, which isn’tmade any more.
i wanted to know if these different variations have worked for anyone, or if they are a waste of time.
parachutes–my biggest problem with them is the wind doesn’t allow for correct form being that it the sprinter to sway side to side, and the balance transfer is horrible
stadium stairs-- used for strength training or pre-exhaustion work, like before a sprint workout
weighted sled-- 4x50, 6-10min r/r, then 4x50 without.
…anyone work with any of these and if so, let me know what you think
I have build a resistance device with release build in system. It’s remote control.
The device is a 3kg sled (ofcourse you can add resistance if you like) and the coach can automatically release it from the athlete by pressing a button on his remote control.
I use it with speed work and introduce contrast training to my athlete.
For example: I ask him to run 30m (or more, up to 60m) and I release him from the sled at the point I see that he is getting in a upright position. That moment the athlete (without the resistance) is exploding himself forward. This contrast situation I create to him improves a lot the acceleration phase.
I have used this training system (among others) on a 2/week regular basis to an athlete of 6.68 (60m) he improved the upcomming season to a decent 6.51.
Way back in the early 80’s I used a weight belt attached to a rope (about 20 feet long) which was attached to a canvas sack which held 1, 2, or three 25lb. plates. I simulated a sprint from home to first base…90 feet-ish. I can honestly say that it did not hurt my speed. But I was doing so many other things to improve my speed and strength that I can not quantify how much it helped me. But I would certainly use it if I became magically competitive again. But it would only be one technique among many.
I can only think stadium stairs are useful for acceleration…for exhaustive training the quads fatigue before the hams and maybe the glutes…not realistic in my mind.
I feel the sled is probably better for acceleration than chute (due instability) and stairs (due to less accurate technique). I also think running into the wind is effective.
Any comments?
What is the Isorbic exerciser?
Can resisted sprinting be used when upright and attempting topspeed?
Hey Linarski, I think that sounds really clever and can see some good applications.
Can you give us some details? How does the button work? [/quote]
It’s very simple.
I’ve used the locker system of the main doors in buildings (appartments).
They ring your bell and you press the buton and the door opens right?
Well the same system but the electrical circuit takes energy from a simple small battery. You press the remote and the “door locker” opens and the rope releases from the hook. Athelete is free from resistance and he explode forward.
Originally posted by linarski
I have build a resistance device with release build in system. It’s remote control.
The device is a 3kg sled (ofcourse you can add resistance if you like) and the coach can automatically release it from the athlete by pressing a button on his remote control.
I use it with speed work and introduce contrast training to my athlete.
For example: I ask him to run 30m (or more, up to 60m) and I release him from the sled at the point I see that he is getting in a upright position. That moment the athlete (without the resistance) is exploding himself forward. This contrast situation I create to him improves a lot the acceleration phase.
I have used this training system (among others) on a 2/week regular basis to an athlete of 6.68 (60m) he improved the upcomming season to a decent 6.51.
The “Sled Dawg” with the athlete activated quick release feature is something that I’ve used successfully.
My question/comment for Charlie pertaining to Ben’s training is this: I read an interview in Ironman Magazine in the early '90’s about Ben’s training regimen and exercise selection and the fact that Charlie did not change Ben’s exercises but kept them the same each workout, in order not to retrain each time or be sore. My only question is this, how were overuse issues avoided? I know that the weight training was assistance for the sprinting and it appeared that the weights stayed the same workout to workout but the reps were reduced, in order not to detrain. I am writing this off memory so maybe Charlie can square me up. Along the same lines, you guys that are sprinting or athletes may want to go to www.deepsquatter.com and look at Stephan Korte’s 3x3 training. Same exercises each training day but different loading parameters. You would probably want to use a couple of different exercises other than the recommended powerlifting lifts, squat, closegrip bench and cleans or front squat, incline closegrip and hang snatch, something like that. The only thing that is not addressed that is popular right now is the dynamic work. Most athletes will probably not need this if your sport is accelerative in nature or if you use some of the Olympic style or if you intentially accelerate on the lower % days. One more suggestion, use of accomodating resistance such as chains or bands would be a good idea, for limit strength type exercises.
If a person selected Korte’s style of training, I’m thinking that bench squating with bands, incline benching with chains and hang snatch with no acc. res. would be good choices for sprinters.
I would be interested in what David W, xlr8 and Coolcol have to say about the exercises choices, in application to this style of training and I would like to know how Charlie would address overuse issues. Hopefully, this is not too far off subject.
