Should maximal velocity work be perfomed exclusively in a session?i.e. Should one perform strictly fly work in a speed session at any point in training without accelerations? I believe in CFTS fly work is done after acceleration work but never alone. Opinions please.
no…
maximum volcity work can be done with acceleration work. But the accel work must be done first in a training session as it is technique work. i feel the accel work also warms me up for the flying sprints so you can preform at your max.
As well, the accel work is at a lower velocity and ROM, so you can work up through the accel work to the max speed work. That said, if max speed is the training objective, you can’t spend too much of your energy on the accels.
The max speed work can be over short distances at Maximal (expansion of abilities) or Sub-Maximal velocities (technique). There are several threads on this subject on the old forum.
Sample Session:
- Technique
3-4 x [20m acc., 20m Flying] ‘Easy’
which leads into…
- Maximal
6 x [40m acc., 20m Flying]
Total Speed Work: 440m
Points
- Is this too much Volume of this type of work?
- Should the sub-maximal work be substituted by a low volume of acceleration work which would lead into the Flying 20s (e.g. 3-4 x 30m)
Thoughts/ Comments? 
Charlie, anyone?
Volume of Flying 20s too high?
How about making your 4 accelerations on monday max and keeping your form runs very easy around 90% if u have to do them
Then do easy accs as a build up and make your f20’s maximal on wednesday
I’d like to Separate the emphasis of your work - but mebbe someone else can help out
What are you doing for speed endurance at the moment ?
is 400m ur main objective
400m is my main objective. I already dedicate a day to acceleration work (30-60m). I grouped similar elements together and hence the Technique F20s with the flat out F20s.
I think something to think about as you train younger kids (high school) is the run up they use in a flying 20 meters or 30 meters. Even less experienced athletes fall apart during flying 30 meter runs. With HS kids we struggle with flying 30’s. Kids fall apart. We try to lengthen that as the season goes on. It’s amazing what they look like when trying to sprint that distance. I agree with Charlie that accelerations have to be kept to a minimum. I want accelerations in no way to impact top speed runs. Something I like to do to show kids that relaxation is key is to have then run gradually faster timed trials as they get warmed up. So, I throw a % out there. They run it, I give them a F.A.T time, and they gradually pick it up each run. What we see happening is when I tell them full speed, most of the time you see times get slower. When you say full speed to a younger kid they immediately tighten up. It’s a great teaching technique for them to feel that more relaxed is so much better than full speed tight! Each athlete will have a preferred run up. Each group of as athletes might need different max velocity work.
Just some thoughts
Dan Fichter
I agree Dan.
Originally posted by Wannagetfast
… What we see happening is when I tell them full speed, most of the time you see times get slower. When you say full speed to a younger kid they immediately tighten up. It’s a great teaching technique for them to feel that more relaxed is so much better than full speed tight!.. Dan Fichter
Bud Winter was a master in this area! He had world class performers that couldn’t appreciate their optimal ROM, let alone record performances, until they accomplished a specific region of speed with relaxation. To the athletes, PB performances seemed like 90% efforts. Mentally, as well as physically!