deadlift

[KK400]

@lkh

Keep in mind that the guys running 0.80s and 0.81s in races are the guys doing some power work (sleds and the like) but also lots of overdistance.

For your fitness level, the best way is to improve MaxV is to do flying sprints with a long leadin–as long a leadin as your fitness can handle. Charlie had Ben do flying 20s with a 60m leadin; Gay with Bauman has done flying 30’s with a 45m leadin.

What doesn’t get talked about as much is that after the acceleration zone, you have to be able to produce ATP fast enough and long enough to train MaxV. If your legs can’t go fast enough after accel for 50-60m, you cannot train your CNS to respond faster. This requires the fitness you get from significant amounts of SE and IT. Without this fitness, you will plateau in MaxV quickly.

Great post lkh! However, would you mind clarifing this for me even further:

• if a begginer-intermediate (talking about 11.0-11.5s/100m) sprinter that accelerates only to 35-45m is to train his max speed, one of the things he should be doing is flying 20’s with 25-30m leading to train the CNS properly?