Going to 11.

Expert Discussion Advanced Sprint Training
1

Here is something I have been thinking about recently.

I’m sure that we’re all familiar with the concept of speed reserve. i.e. the ability to achieve a higher speed at a shorter distance than your event requires. For example, a 400m runner that is capable of running 200m in high 20s should be able to comfortably go through the first 200 of their 400 in high 21s. If their competition is a mid 21 200 runner then should the competition try to match this first 200 time, they will have pushed the envelope too far and emptied the tank for the remaining 200. Therefore, the higher the 200 speed developed, the more speed reserve is built and the more energy remains to run the remaining 200.

Very straightforward really.

I think this is a great concept that we can take much further. In fact, I reckon that it extends to every quality that we use for sprinting. For example, I think it also extends to such qualities as “flexibility reserve” and “strength reserve”. Furthermore, each of these qualities has component qualities. I think that strength reserve can be further broken down to concentric strength reserve, eccentric strength reserve, elastic strength reserve, reactive strength reserve and so on. This can be further broken down into lower leg eccentric strength reserve and so on and so on.

I have created and attached a diagram to illustrate what I mean.

The horizontal bar describes an arbitrary quality required for sprinting. Let’s say, in this example, it is eccentric lower leg strength.

The quality bar is broken into 11 equal steps. 1 is minimal, e.g. the amount of eccentric lower leg strength used in a slow walk. 11 is maximal, e.g. Trying to slowly lower a maximal load on a standing calf machine where the weight allows a maximum of 1 rep.

Why did I use 11? Because we need to develop to 11 not 10 of course. i.e. I’m using this to further the concept of developing more than we need. Ask Derek Smalls for more info.

The bright green step (or “sweet spot”) represents the level that this quality should be used when sprinting at our current maximum velocity. Any more and it becomes an inhibitory factor to limit our speed. Think of it like a volume knob on your stereo. If you turn it too loud, the sound will start to break up. Our bodies work in a similar way. As we approach the maximal limit of a quality, the body will try to protect itself by shutting that quality down, thus by default, bringing down the performance level of the entire organism.

If we are using the quality any less than the sweet spot during maximum velocity, then we have overdeveloped this quality, probably at the expense of other qualities. Going back to the stereo knob analogy, it’s like buying a stereo with more power than you would ever need. It’s nice, but you’ve probably spent more money on this that you could have spent elsewhere. Of course, you may have inherited the stereo, which is akin to being born with fantastic genetics in this area - probably a good example for eccentric lower leg strength.

2

Originally posted by scarface
slow start??? running the 30m in 3.9 f.a.t. is not slow…

Based on your concept, Tim should run the 200 in what 19.4? But in reality, he has yet to run a sub20. Why is that?

19.7 not great?? geez??

But every sprinters sub 9"90 run 3"8 or nearly What was 60 m their split when these sprinters went sub 9"90? what is the possibility to win a 200 m when i go out to the curve (same 100 m split) faster than you?
I want to say that carl was iper-fast and with his 9"86 he had to run 19"5 . Perhaps he trained not much in this distance. the real performance of tim is 9"85 (edmonton) and if he would to be a good 200 m sprinter he had to run this distance in 19"8- 19"9
Kenteris is a great 200 m sprinter. His PR in 100 isn’t extraordinary (10"15- 10"20?) but he ran 19"85 in a slow track and cold weather (european championship, munich 2002)

3

What do u mean the REAL performance of T-Mont is 9.85!!! Have u been under a rock for the past year? Perhaps u did not see his WORLD RECORD RUN w/ a LEGAL TAILWIND!!

4

Great graphics, and this opens up the whole topic of speed reserve/endurance again (maybe Pete can find the extensive threads on this from the old forum) Points:
1: The faster you are, the farther you accelerate into the 100, leaving less distance over which the top speed must be maintained. Thus men require less SE than women (who must maintain a lower speed for longer).
2: The higher your performance level, the more time you spend in the forward acceleration position, utilizing different muscle qualities (significant movement about the knee during ground contact throughout the acceleration phase- little movement about the knee at GC during the full upright sprinting phase) . The prolonged acceleration phase, shortens the distance over which the muscles must repeat the same action during the top speed phase. (Or, perhaps it’s better to say that it evens out the workload).
3: The volume and frequency of speed endurance will limit the number of occasions on which absolute maximum speed can be achieved. If Special Endurance qualities were the determining factor at the finish, then Marita Koch would have run away from Marlies Gohr over the 100m. In fact, it was the reverse, as the sheer volume of speed and special endurance required for the 400m limited the ability of Marita to concentrate on top speed qualities- allowing Marlies to run away from Marita in the late stages of the 100m, even though Marita was the World Record Holder over the 50meters and was usually well ahead at that point in the 100meter races. This applied to Michael Johnson as well over the 100m.

5

Continuing on, the diagram in this attachment furthers the concept. The arrow below the list of qualities indicates that this is in no way an exhaustive list.

In this example, the athlete may have spent a lot of time in the weight room and not enough training with reactive qualities. Thus when they begin to sprint, they will reach the sweet spot in their reactive strength before their other strength qualities. If they go past the sweet spot, they will start to experience inhibition in this quality and will exceed their ability to sprint in a relaxed manner.

I just think that this tells us a lot from about general v specific training, vertical integration and so on. Think about it.

We all have a finite amount of training “$”. The clever part is deciding where we spend them so we level our sweet spot yet continue to move it to the right.

6

I would argue that the sweet spot is far smaller with the inhibition zones being bigger. This is why overtraining is higher…good illustration.

7

Charlie, great macro definition of the diagram.

Going further, I reckon that the diagram is applicable to everything between a 10m segment and the whole 100m. What I mean is, each segment of the race reflects a collection of sub qualities, each of which consists of further sub qualities.

At a macro level, we can break down distinct phases where one quality clearly predominates, but, in turn we can take a specific phase such as Max V, which will have a diagram of its own and its own selection of sweet spots.

Clemson, I agree. The trick is to align the sweet spots and move them all to the right in unison. The value “11” should also in turn continue to expand across the spectrum as an athlete advances, thus further progressing the line of sweet spots to the right.

8

Originally posted by Charlie Francis

3: The volume and frequency of speed endurance will limit the number of occasions on which absolute maximum speed can be achieved. If Special Endurance qualities were the determining factor at the finish, then Marita Koch would have run away from Marlies Gohr over the 100m. In fact, it was the reverse, as the sheer volume of speed and special endurance required for the 400m limited the ability of Marita to concentrate on top speed qualities- allowing Marlies to run away from Marita in the late stages of the 100m, even though Marita was the World Record Holder over the 50meters and was usually well ahead at that point in the 100meter races. This applied to Michael Johnson as well over the 100m.

That seems to be especially true at the highest levels…where the athlete with the best top speed wins…

With developing athletes the story is somewhat different as speed endurance varies…
Ex. 2 sprinters run the 60m in 6.80, yet 1 runs the 100 in 11.10, the other 10.50.

Of course that example assumes all other factors being equal…

9

Interesting point Charlie, SE will inhibit max velocity.

Maybe its true. However i think max velocity & SE can be developed at the same time. eg Max 150s develops both component SE + MV.

Do you think this is a viable option for developing SE & MV?

10

DCW u should name this idea - the ’ Spinal Tap ’ principal

11

Slightly off topic,

Rugby / Football players do alot of 40yard dashes etc during training, am i right in saying this maintains current MV, but diminishes SE? Would incorporating max 150`s once a week counter-act all the short distance sprinting?

Sprinting seems that the one with the highest top speed wins, yet rugby / football require more acceleration based players, so would you see a big difference increasing SE? I`m sure increasing your MV AND your acceleration to it, would greatly improve the quality of your game. Would 60m sprinting help with higher MV & Acceleration to it? 80m?

12

Originally posted by Charlie Francis

3: If Special Endurance qualities were the determining factor at the finish, then Marita Koch would have run away from Marlies Gohr over the 100m.

This poses another interesting question.

If speed endurance hinders top speed…How was it possible for Carl Lewis to run a 19.7 and still run a PB 9.92 during the Olympics?

Does it not take a high level of speed endurance to run a sub20? If yes, why did that 200m speed endurance not affect his 100m performance negatively?

13

Charlie,
Does the fact that there is little movement about the knee in the full upright sprinting position(during ground contact) mean that these muscles are less likely to be a limiting factor?

14

Originally posted by scarface

[quote]Originally posted by Charlie Francis

3: If Special Endurance qualities were the determining factor at the finish, then Marita Koch would have run away from Marlies Gohr over the 100m.

This poses another interesting question.

If speed endurance hinders top speed…How was it possible for Carl Lewis to run a 19.7 and still run a PB 9.92 during the Olympics?

Does it not take a high level of speed endurance to run a sub20? If yes, why did that 200m speed endurance not affect his 100m performance negatively? [/quote]

a great 200 m sprinter who can run 100 m in 9"86 with a slow starting must run 200 m in 19"5… Carl was a good 200 m sprinter but non great

15

slow start??? running the 30m in 3.9 f.a.t. is not slow…

Based on your concept, Tim should run the 200 in what 19.4? But in reality, he has yet to run a sub20. Why is that?

19.7 not great?? geez??

16

I’m sure kenteris has run quicker than 10.15 for 100. I remember he almost dead heated with MLF (Mark Lewis-Francis) in the European Cup a few years ago, can’t remember what that race was won in though…
But on the montgomery front, i completely agree with prophet!

17

Originally posted by prophet
What do u mean the REAL performance of T-Mont is 9.85!!! Have u been under a rock for the past year? Perhaps u did not see his WORLD RECORD RUN w/ a LEGAL TAILWIND!!

Tim in paris was very very very very lucky!
Mo with no wind ran 9"79, 9"80 and 9"82 (with the last 22 m ran by only one leg! he could ran 9"78!). these are the greatest races of the hystory (apart ben/s capitol)
Lewis in 200 m was great (the greatest) in the early stage of his carreer wheh he ran 9"97 and 19"75. Then he was only good (but, of course, his “good” was great for the others sprinters)

18

Charlie,

Do CNS waves have the same ratios in training, meaning the amplitude and wave length are always fixed but can grow based on CNS depth? So a Speed Endurance session will have a shorter height but the wave length would be of course shorter so the athlete could rebound faster?

19

Originally posted by Richard Tolman
Does the fact that there is little movement about the knee in the full upright sprinting position(during ground contact) mean that these muscles are less likely to be a limiting factor?

Ahem …Getting back on topic…

They are still a limiting factor in their own way, but the qualities in which they are involved changes. By the max v phase they are primarily used for support. Their role is to make sure that collapse is avoided. Obviously the key muscles in this phase are hip extensors, but if the support musculature is not sufficiently developed, it will be the limiting factor and will take performance to the left of the chart.

20

Clemson, I have a feeling that CNS amplitude has a direct correlation to level of impact. The variables are surface, footwear, velocity and time.