A problem with some of this is that you need an accurate timing system, particularly with short touchpad and flyings, and if you don’t have something like Freelap or Brower, the results are going to be rather questionable. There is a pretty well known test for FT/ST dominance that originally came from Christian Thibaudeau. You need an actual 1RM bench value or a reasonable approximation (like a 5RM max, which is on the order of 86% 1RM for an experienced lifter). Then you do a workout at 80% of 1RM and see how many you can lift until you are close to failure, and the results, according to Thibaudeau, work out like this:
1-6 reps-fast twitch very dominant
7-10 reps-fast twitch dominant
11-13 reps-equal ratio
14-17 reps-slow twitch dominant
18-21 reps-slow twitch very dominant
If you are in the 1-7 rep range, then you probably want to be doing short-long, and if you are above that, you probably want to be doing long-short.
That’s a nice test. Thanks for sharing lkh. I’m at 7-8 reps and do a lot better on a short to long program. I don’t think you can base this test on your 5 rep max though. A person whose 5 rep max is 86% of their 1 rep max will be in the 7-10 range (fast twitch dominant). For a slow twitch dominant person their 5 rm could be as much as 95% of their 1 rm. If you want to use this test you will thus have to know your actual 1 rm.
It’s different every time depending on how I run the race and who I’m up against. My perception in a race could be skewed, but my perception is that I’m equally weak overall (start, max v, speed endurance)
These types of tests indicate elastic strength, power, max strength and levels of sheer speed versus endurance speed. As explained by IKH you then get into the realms of how fast twitch or slow twitch the athlete is. It is then possible to use this knowledge as an input into a decision as to whether to train short to long or long to short. And where your strength/weaknesses lie. (I hope I have interpreted RB and IKH correctly).
My query on how fast you felt in each phase of a race is a quick and dirty method to establish which components of a race are slowing you down most.
Perhaps I can give you a personal perspective on my queries on your basic sporting background and race model.
I started competing in endurance races in my early 30s and got a reasonable recreational standard. I always noticed that for any given race speed I could nearly always outpace other runners in a last 100m finish. Same for being faster over the shorter track based intervals. So after may years decided to try sprinting.
That`s why I asked about your experience in speed with other sports - an athlete needs to see if there is any evidence of basic ability.
I race mostly 200 and 400. In a 200 race I am normally well behind after 30m, start to catch some people in the straight and finish strongly. So its obvious what i need to work on.
That`s why I asked the question about how you perform in each phase of a race.
if you are totally new to sprinting you may lack awareness of relative levels of acceleration/max v etc. Fair enough.
Your background suggests you have some quickness but are not a natural. So you will not be flying fast like the guy who was always the fastest guy in his soccer team. Your newness to sprint training means you have not had time for adaptations. One of the problems with the internet is the huge volume of material - it encourages programme hopping.
I advise you do a a thorough GPP (get the CF video), reduce the volumes of pure speed work as advised here and stick to a programme.
What I do know for sure is that my 200m finish is weak, and my 2 is weaker than 1. Difficulty of block starting from the bend has to do with it too, but I do gas very quickly. Whether it be longer sprints, distance running, crossfit challenge, swimming, or anything, I’ve never been good at anything endurance.
I do have the GPP video and I’m thinking about having an elongated version with less run volume and augmented with plyos, if I can put it together correctly.
Are you the type of person that would tend to further build upon one’s strength, or improve on one’s weakness? This is not so case by case, so it’s really difficult answer every time I run into it.
This is different from like weightlifting, where they say “you’re only as strong as your weakest link” and say if you have weak bottom range you work dynamic effort works with bands or lifting from dead stop to improve that aspect and with weaker lockout do heavy top range partials and all.