Below is a convo I had with my cousin. He is training his daughter who has lots of potential. He refuses to listen to me.
Charles Whiting
What grade she in now?
Jamar Parker
She in 11th grade…Last night she ran 12.35. The week before she ran 12.18…I’m working on her becoming consistent now…
Charles Whiting
Good . She needs to start dropping into the mid to high 11’s soon. She been in the weight room
Jamar Parker
Yes, I have her lifting and doing Olympic lifts & plyometrics…At the moment she doing a lot of overspeed training because her neurological system is the only thing limiting her at this time.
Charles Whiting
What kinda over speed. Be careful with all them gadgets and pulley’s. They reinforce bad running mechanics. You should have her squatting also. Always do weights on speed days. Never do olympic lifts on the same day as squats. do 5x5 on squats for now at 85% of her 1 rep max. Never do them close to a meet
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Jamar Parker
That’s the almost the same plan we following. We doing down hill for overspeed. I’m gradually having having her doing different declines (hills). Going from least aggressive to more aggressive (Deeper angle).
Charles Whiting
To tell you the truth all overspeed training is garbage. all that non sense about training you neurological system to run faster is garbage. No scientific findings behind it. She will never run on the track the way she runs down a hill. All… she can get from that is bruises from falling down the hill. Dont waste your time having her fall down hills for speed work. She needs to get stronger from plyos and weights to apply more pressure on the track which will make each step more powerful. this will move her further down the track with each step which will make her run faster times. Please stop running down the hill before she gets hurt.See More
Jamar Parker
I hear ya cuz, but she’s been able to replicate it to the track and see results. She went from 12.6 to 12.18 in a two week span. I know she’s even faster than that, but she applies the brakes because she is not use to her legs turning ove…r at such a fast rate.
The last two years I didn’t coach her. I just watched and studied her strengths and weaknesses. This year I’m building on all her weaknesses while also focusing on her strengths.
In the weight room she is a BEAST! Lifting and squatting.
Charles Whiting
Her getting faster aint got nothing to do with running down a hill
Jamar Parker
We working on a slight slope right now. Something she can maintain her form but also makes her legs turnover faster than normal. She’s doing good…
Charles Whiting
Lol Im telling you all that gimmick overspeed junk is trash. It will not teach her brain to turn over faster. I just hope she dont pull a hammy doin that. trust me I know a lil something about sprinting.
Jamar Parker I gotcha…I know you do. She’ll be ready and not injured.