been wanting to engage in those for quite a while, unfortunatley no hills available, so i found an elastic rubber tubing, its probably the only one available but the thing is its only like 7m long and when stretched like only goes up to 10m. the only way it can be effective to me is to have a fast runner providing the pull, the sad thing is i train alone, well 2other girls but obviously their pull is not strong enough so it doesnt work.
i need some form of system where one could run a slow pace that would provide a much stronger pull for the other person. fast11 u done something like that so help us out plz.
Komy,take my advice and stay away from the rubber tubing.i have heard statements saying it “resets the legspeed etc” which is absolute BS.we have used it here and after 1 session with it i decided to stay away from it.my teammates on the other hand continued to use it while been towed by a car up to speeds of 30mph and all ended up getting injured in the longrun while i was still fit and healthy.
you can’t control mechanics due to the increase in speed which goes against what you are training for.
Concur with X-Man. Tubing is an unsafe method for overspeed work. Alternatively, running with tailwinds or on fields with a slight pitch have proven to be quite predictable and have some measure of control.
I liked using overspeed, but I never used tubing. I use a speed trainer which is worked on a pulley that is hooked up to another person. The person pulling can gauge how fast you go. I’ve loved using it and I believe I have gotten a benefit from it, just my opinion.
My question is, if you use a short to long program at what point do you use overspeed? Do you go from Acc. Dev. to Max V to Overspeed?
I like the pulley over the rubber band because the pull is constant all the way through the run unlike the rubber band where the pull is at its best at the beginning.
We use the order that you gave above. However, prior to pre-comp phase, acceleration development is on grass using either sled or The Trainer. Distance ranges from 5-15m.
For us, max velocity (fast rotary work) rarely exceeds 60m, where specific overspeed work can cover 80m+ depending on conditions with the athlete and environment. Volume differences are generally 1:2.5.
Run with the wind at your back for overspeed. Although the wind isn’t always available or available at the speed you wish and therefore hard to plan into the program, it is an inexpensive option and unless it is a hurricane it shouldn’t alter your running mechanics.
I think football coach makes a good point. Too often are member on this forum quick to outlaw certain training methods completely, without full consideration of the benefits they might provide. Even Charlie, one of the most adamant opponents of towing methods and overspeed, agrees that running with a tailwind can be helpful, since doing so imprints more advanced neurological patterns which may later be repeated under neutral conditions (see his post on the benefits of wind-aided performances)
So while it is certainly true that overspeed work can be misused and lead to injury, this does not mean that it is not helpful at more controlled speeds. Keep in mind that there are plenty of people out there at all levels and in many sports who continue to use it. Sure, they might all be deluding themselves, but don’t you think it’s more likely that some have actually found some success? Maybe they’re the ones who have managed to use it safely by controlling the tow, keeping it at more reasonable levels.
And if you still disagree, then please explain why tail-winds are OK, but low-level towing is not.
I agree, it has worked with me the last two seasons that I have used it. While I’m getting pulled if my back starts to arch it’s starting to pull me to much. It helps me to focus on turnover and knee drive. I have a pretty good idea of what I’m doing and hey, it works for me. Bottom line!
Ok the only type of overspeed training that I’ve used is running down a hill, note that it was a very “flat” hill with a gradient of about 1-2°. The benefit that I derived from that was that I didn’t loose control of my frequency, my stride length I didn’t feel longer, however I felt my hips a lot higher, and felt different muscles in my hips being stressed, and used afterwards.
my 2 cents. However, too much of a gradient and I think the probabilites of injury are much higher.
The differences our athletes noted was that, with moderate tailwinds, they were able to “rotate and recover” vertically with ease. The stated comfort level was such, that they felt the hips were never in play!
Conversely, when assisted otherwise, the ease of movement eccentrically was missing. Alterations were made with the harness and apparatus (horizontal height), which did relieve some tension and improved vertical displacement. However, not of the same quality as the 3-5 mps wind that we are fortunate to work with.
If the latter wasn’t often the case, we would probably utilize the former more. In addition, the duration of quality overspeed work has been greater for us with natural assistance. Quantitatively, the results have been more consistent as well (variances as high as 20% - of course this is a function of implementation).
I would like to know, that for those athletes/coaches that use equipment assisted training, what distance or duration is implemented and the measured assistance obtained?
the thing is i really think that overspeed training is important at some point in a sprinters career. maybe its the kinda thing u train for during a season, and then u dont need to do it no more since the adaptations have already been gained.
im almost sure that every world class sprinter has used it at some point in their training. in tom tellez’s book, he stresses how vital overspeed training is, and that how its essential if one was to achieve their max potential. here’s exactly wat it says:
’ after several weeks of overspeed training the nervous system allows u to continue these higher rates without any help. as a result, u can now take those faster and longer steps without any assistance’. it says that research has shown that within 4 to 8 weeks of this training, BOTH stride length and rate have shown to be improved.
so really i think its a matter of very slow progression, its not about making urself go to 35mph all of a sudden, in his program he starts off with 3x10m at 75%, and at 9th week takes it up to 9x30m, so should be safe providing ur being careful, havent tried it myself really so im not that sure.
wind and hills here in egypt is not really that available, esp wind during this weather!
I was always under the impression that if you do overspeed work that you should only do it for 3 - 5 weeks? I could be wrong, but that is what I have been told.
i know for a fact that carl lewis never used towing or such methods of OS training.way too dangerous.in sports speed tom tellez co-wrote the book with dinitman and ward and you can usually pick out the quotes as he says.i am sure that the input of towing wasn’t from tellez but rather than the other 2 authors.the smtc used weighted vests and forms of towing but that was it.tom tellez wrote the section on biomechanics in SS because i know from working with him what his beliefs are and aren’t.i know what he coaches and how he words his beliefs.
guys just stay away from towing whether its at 10mph or 30mph.bad news! no control and you will always land in front of the COG.i will challenge anybody who believes that towing is a good source of OT
Ok, last night i was talking to my girlfriend about Overspeed train, so, i explain for her in simple words what Overspeed mean,
then, at the end of the explanation i asked her:
Give me 1 example what could be a Overspeed train ?
She thought for a minute and said:
Run away from a dog…
Well, maybe a effective way of OS could be:
Stoke a bad dog ( from 30m distance at least for safety ).
