is overspeed training, while using a small slope downhill, useful as advertised to increase running speed?
Personally, i have had good results using this type of training.
can u compare the results you got to that of regular speed training done on a flat track surface?
and how much and how should downhill sprints be done?
I read before, sprint 40m, then maintain for 30m while surface becomes flat like.
its hard to compare, because when i did this i was very young and a beginner(7th grade) What i did was spint downhill about 30m from a 15m build up on a flat surface, then rest 30seconds and sprint back up, i did this about 5 times. The main benefit I get from this is in top speed
What do you think about downhill sprints, Charlie? Did you ever use this with Ben, and if so, what times of the year were they done?
I never used downhill runs as I felt they’d disrupt the sprinting mechanics. We used tailwinds for assisted sprints. Wind doesn’t really push you unless it’s blowing over the speed you can run. It just reduces the effort you usually have to spend moving air out of your way.
i see charlie. however in my athletes’ cases, they don’t have very good mechanics as compared to a world class athlete like ben, or other world class sprinters like asafa powell, gay, johnson and so on. So what would be the harm of doing this in order to have them at their peak for the season when we know that none of these athlete’s are actually going world clas in the future, so having your mechanics disrupted to a small degree, is that really going to affect your sprinting as a whole?
and also charlie, lets put the mechanics aside. What benefits do you see in this and by how much compared to regular speed work?
I’ve already told you why I don’t like it. now you tell me mechanics don’t matter to you.
nothing more I can say.
i simply asked if mechanics were not a issue in overspeed and downhill training. “lets put it aside.”
I only want to know if what is said about it is true with it causing ur neuromuscular system to fire motor units faster than its usual rate, is true or false.
Interesting logic… Their technique is not good, so let’s “risk” it and make it even worse… Come on… :rolleyes:
Anyway, let’s say it makes things less controllable in all aspects (e.g., technique, CNS stress, injuries). Is it worth it?
EDIT: not to be smart, but if you search this forum, you should be able to find plenty of information about this topic.
actually i havent found much if anything in this forum on overspeed.
sorry but i misled my info, my athletes as i said, do not have good technique COMPARED to world clas athletes. My athletes above age 12 have good form and technique, such as proper knee lift, almost if not perfect arm action, great starts coming out of blocks. However overall, not great compared to the world’s best…not surprising…
however i said put aside with mechanics, wut other benefits and negatives are there exactly and which outweights the other?
I’ve said I didn’t choose it. If you want to try it, I can’t say it won’t work.
Double post. Sorry.
Excuse me if I’m misunderstanding you (is it possible that english isn’t your first language? If so I apologize as your english is better than any other language I speak), but if you see an improvement with downhill running (I’m assuming you are meaning the fact that they may go a bit faster) and it doesn’t transfer to the track (or creates negative transfer), then it’s bloody useless. You can’t put mechanics aside the same way you can’t put mobility aside or any other relevant skill. It’s about integration into training and to the program. Considering your recent posts I find it hard to believe that you’re coaching people/athletes.
By the way, 2-second search (using the words: overspeed training):
http://www.charliefrancis.com/community/search.php?searchid=184302
You will notice the relevant threads about half-way down the page. The search function works fine.
Downhill runnning is a no no from my personal experience. I have tried, downhill, pulley and elastic overspeed. NON improve max speed. Downhill running ruins ALL your mechanics and in a short space of time inprints an unnatural running gait, your foot will land further in front. The pulley caused back knee problems and restricted mechanics where you feel very tense. There is no control over the action. Elastic rope overspeed from my experience works. YOU DO NOT improve top speed (upright) sprinting because it just pullls you so fast that you mechanics break down. On the other hand, you can improve acceleration. You have to concentrate on pumping the arms and an up down motion of the legs with a conscious effort to lean over at the hip for the duration of the pull as if accelerating over the first 20-25m. Thats all you can do. Even then its very very tricky to find the right elastic rope to match to the body weight of the sprinter. The heavier the less response the lighter the greater the benefit. Overall i would n’t recommend any sort of overspeed, the gains are minimal.
There is also information on it in the Forum Review Ebook availible from the site store.
When considering your options in training you need to start by deciding what you think is important and how the body adapts to stress and work back from there. Personally I’d put mechanics and “running relaxed” at the very top of my tree. Anything that affects these two things is out of there… which is why heavy lactic work and overspeed are not in my program.
I just got a girl who said her coach made her do downhill bounding in HS. If downhill running is a “no no” then downhill bounding is a “no no no”.
i would say that if there are technical imperfections, then that would be the first place to try and seek improvement but addressing this issue with your training programme. i am not a big fan of overspeed work, but have never really used it. i think certainly with young sprinters there are methods which will bring greater improvement than overspeed training, and hold less of a risk. as i understand it hamstring injuries are more at risk when doing overspeed. i also do not think it’s worth risking poor mechanics. finally, you say these athletes will never be world class. i accept i will never be world class, but i want to maximise my potential, so i don’t think you should try this method because you don’t think they will be elite sprinters. that is almost using them as a gineau pig in my opinion.
i have had exellent results with assisted overspeed and i know 4 a fact that elite athletes also use the elastic cord overspeed training.
Perhaps you can name them for us.