I don’t want to be put down as a real overspeed advocate. I know that Charlie doesn’t like it, John Smith doesn’t like it, Franno doesn’t like it…and I don’t want to even discuss it in threads about inexperienced sprinters that haven’t been around long enough to understand the risks.
But I also know what I’ve seen. The version I use comes from Loren Seagrave, and from what I’ve read, Dennis Shaver is still using it, as is Loren, and Loren mentions this particular method in seminars. My version is:
2X60m accel, slight uphill
2X30 flying, slight downhill
1X100 on flat
This is a powerful workout; It is also dangerous. You can get significant gains from doing this ONCE. I’ve gotten injured doing it 2-3 times in succeeding weeks. But the interesting thing when I got injured was that after I recovered, the speed gain was still there; I had permanently shot through a plateau, and because of this, I see this as a high risk/high reward training week, where reward is worth the risk…if you don’t get greedy and keep doing it.
So now I do it once, followed by a lot of rest, and plan for an injury in the training plan. If I get injured in late March, I can rest in April and still be ready for a peak performance in June. If I “survive” the workout, I can get a major gain.
As for recovery from a strained hamstring, this is about the best I’ve seen:
http://www.sportsinjuryclinic.net/cybertherapist/back/hamstrings/hamstringstrain.htm