I don’t want to be seen particularly as a proponent of overspeed; I just happen to know that the method Loren/Shaver have used works (in small amounts). And once again, Shaver’s people have suddenly jumped into the position of primary competitors for the NCAA track title. Does this mean they just started to do overspeed in their contrast training in the last couple of weeks? I’d love to know the answer to this, but I don’t know.
I now seem to have learned how to do this type of training without getting injured, which involves several days of rest after the contrast/overspeed. The resisted/assisted is done on a slight uphill/slight downhill next to a track. This is my cutdown phase at the end of Charlie’s SPP trapezoid (from the SPP download):
13-May 3X100 + 2X50 (last main SPP session)
14-May
15-May weights 2X15X215 bench + 2X15X325 squats
16-May
17-May 2X50 resisted, 2X30 OS, 90m flat
18-May
19-May
20-May 4 X 30
21-May
22-May
23-May Verkhoshansky-style stimulus session 2X15X215 bench + 2X15X315 squats/
1 hour rest, /wu + 100m
24-May
25-May
26-May
27-May 3X100 + 50
28-May
29-May bench 2X15X225, vertical pulls, DB shoulder press
30-May
31-May 2X40 resisted, 2X30 OS, 100m flat