How much improvment is realistic in Max Velocity for an intermediate athlete. In terms of a flying 30 test, is improvment from say 3.3 to 3.0 attainable in a say a 10 week period. Is running fly-ins the best way to start? I am training specifically for the 60 meters. Should my primary focus be on acceleration and MV, or should I also work some speed endurance and general conditioning?
Please bare with me as I am pretty new to all of this as most of the information on this site is pretty advanced, and I am looking for a really basic answer.
I am 26 years old. I played three sports in high school (american football, basketball and track). In track I ran 100-400 meters, longjump, triple jump. PB in high school were 11.55, 23.32, 21-6, 43-1, respectively.
I then played college basketball for 3 years, then fell away from any training for almost 3 years. Started self training last year, 4 weeks before collegiate open indoor meet. I ran 55 meter in 6.88, and long jumped 22-1.
I have been pretty sporatic and inconsistent over the years with my strength training, but at one time I squated 400 lbs (bw: 180 lbs) I now squat about 330 with a bodyweight of 188 lbs. I have always been a good leaper. Currently I vertical jump 33’’ and standing longjump 10’. My flying 30 is 3.3 which is my major problem I think. My goal is to be a sub 11 100 meter guy, and long jump 23 +.
In high school we did no speed work at all! The only time I ran at Max V was in meets. We did a run the straights walk the corners at 80% kind of thing, 2 x week, and then worked on field events 2 x week.
I am a student and I work 30 hours per week as well as raising 3 young children so I struggle to do all the workouts I would like. Typically all I do are two track workouts per week and 2-3 strength training sessions. I try to get some core work in 2-3 days per week but that is inconsistent right now. Here is a typical week of training for me.
Day 1:
Track
max velocity: 3 x flying 30
Acceleration: 2 x 10, 2 x 20, 2 x 30
To get maximum results you need to do the general conditioning and tempo as these help you to do more of the short acceleration and max velocity work. For 60m you do need some SE, especially if you want to run it at competition with multiple rounds but it isn’t as important as for the 100m. I know people running 6.5s off of mainly weights and lots of acceleration and flying runs BUT these guys are naturally fantastic and certainly can’t run the 100m!
The major source of energy in activities like 60m. is the mechanism of ATP-KrP.In my opinion you should work in that direction (if we consider that you re interesten only in 60m.)
60m is a power event.So strength and speed must be the dominant parts of your training program.Additionally, speed endurance i think is not neccessary.
But, aerobic workouts should be done.First of all at the GPP or as recovery part of your training program.
At this early stage, I’d be more concerned with some general fitness mixed with accel/weights as listed and some top speed work later. SE can come after that in the next SPP phase
1: He doesn’t have much specific history of this type of work
2: Prob he can work till Feb as I suggest and then add some SE when he has enough speed in place to make it meaningful.
3: The initial benefits in reducing deceleration come from general prep work first. A fairly high amount of this type of work can be tolerated safely at this point if he doesn’t push the total volume of speed work too far or too often.
Yes but it wasn’t always like this. It used to be the opposite when he ran as a teenager - poor first 60m but come home strong. Training can certainly change things around a bit.
My first indoor meet is Jan 25, followed by another meet february 15. I then will continue training to run the 100 in a few outdoor meets, late April and early May.
So for general conditioning work I should do some tempo…like 100 m a 80% with 60 sec recovery (for example).
I think my strongest part of the race is the first 20-30 meters, I am usually tight with my competition, but as soon as I begin to transition I seem to lose ground immediately.
Can a post some pics of my stride for some feedback on mechanics? Or would full speed video be better.
Another question on the topic of Max V mechanics. If say you have been running with less than good mechanics your whole life, will a sudden change to proper mechanics instantly add speed, or does the body have to adapt to the new technique.
I have been really trying to concentrate on hip height and frontside mechanics lately, but my flying 30’s are slower when I try to change my natural form.