my impression of FLying 20’s is
jog 15m, sprint 20m, jog 15m=1 rep
how many do you usually do and how often
what rest period is generally used
((i will be sprinting 100%)
thanks
the 20s should be flat out, so there will be a 30m period before you hit the flying 20, when you are flat out sprinting to accelerate, so when you enter the flying 20 you are already at top speed. I would suggest keep the reps low in each workout, no more than 5 or 6, with good recovery, say 10 minutes minimum between each run. A session like that is for pure speed, and you need the quality to be there.
i also do backward sled drags (fry’s the crap outta my quads)
yeh trying increasing your buildup to a little more as 15m probably isn’t enough to hit top speed. and you only need around 2-3 min rest, whenever you feel like you are refreshed enough to run at the same quality and speed as the one before it.
backward sled drags? what are those
So? Doing cartwheels will make you dizzy - won’t make you run any faster though.
Backward sled drags are an exercise in which you drag a sled . . . walking backwards.
There is a picture of it on http://www.defrancostraining.com in the “Strongman Training for Athletes” article.
Take good rests between reps of top speed workouts and flyings.
They can be very taxing in CNS!
Take good rests between reps of top speed workouts and flyings.
They can be very taxing on CNS!
No doubt you need to be fully rested between reps, but 10min is too long unless you are horribly out of shape, and then you shouldn’t even be sprinting at all until you got some sort of base.
I don’t see how the backward sled drags would help a sprinter?
man, 2min is not rest for max speed work. the guy training for sprints, not 800m. Or, is he??
Eric, get a digital camera, measure 20m out with a tape. use good markers. do your session, time them on your computer, you should get 0.01sec correct. then post your results. if you can run fast, and maintain your speed for a number of reps. with only 2-3min recovery i would indeed like to see it. not saying it cannot be done. Just, if its fast, there would be a number of us who would love to see it.
Sprinting for 20 meters, 1 minute rest per 10m run = 2 minutes. Accounting for build up, add another minute, maybe even two. run 2x3 of them.
Show me someone who cannot do that and get close to the same times?
This is for eric, as you can see, a flying 20m + 30m build up speed (which is still fast) then add another 20m for slowing down because you will still be running fast. Therefore, if done correctly, will equal around a 70m effort of fast running. One should be able to run say 2reps of this with say 2min recovery, with close electronic times. over 20m, 0.2 of a sec is heaps, that will = 1sec over 100m. 0.1sec will equal 0.50 of a sec over 100m. So, for max speed work, if you are droping times over 20m over 0.1 sec, then recovery is too short. IF its hand held times, forget it. 20m leaves no error for faulty timing. Shorter recovery times of 2-3min, = non top or max speed sessions.
Its a different session.
I will go up to 5min for rest…but youre not going full speed for an entire 70m. Thus 10min is too long and a waste of time for most sprinters. Be fully rested, but use your time accordingly.
Or, if you do have axcess to a digital camera, do an experiement for yourself. Keep the shortest recovery you can yet still be able to maintain 0.1sec difference in time. Adjust by one minute each time you can time them accuractly to find out just how much recovery you actually need. eg. wk one, 6 flying 20’s with 5min rec. If each one is 0.1 of each other, then drop recovery by 1 min next session. Or, if each one is greater difference of 0.1sec of each other, then increase by 0.1sec next session. Keep going to untill a happy medium is acheived.
Sounds good, just want to add if after 10min youre not fully recovered, work more on GPP.