Question about Max Velocity

[Comanch09]

I have a question about max velocity, specifically flies.

I am coming off acceleration training, and am going to convert that day to max velocity days. The acclerations were 40m.

1.) Now, my question is would a 20m distance be a good distance to start out with flies? I do 200m and 400m. I would do a long to short with that distance, when move the distance up to say 30m. Would 20m be a good place to start, or should I go longer for flies to start with? Also, I’m talking about the fly part, not the acceleration part here.

2.) Also, regarding the acceration phase before the fly, how should that be. Should it be at the same speed as acceleration training, or should it be semi-fast? I’m assuming you wouldn’t use blocks for this. I will be doing a 20m acceleration before the fly part.

3.) One last question about a Max Velocity training thing. What are floating sprints? I’ve heard people refer to them, but can’t seem to find out what they are with search.

Thanks for any help.

[speedz]

@Comanch09

I have a question about max velocity, specifically flies.

I am coming off acceleration training, and am going to convert that day to max velocity days. The acclerations were 40m.

1.) Now, my question is would a 20m distance be a good distance to start out with flies? I do 200m and 400m. I would do a long to short with that distance, when move the distance up to say 30m. Would 20m be a good place to start, or should I go longer for flies to start with? Also, I’m talking about the fly part, not the acceleration part here.

2.) Also, regarding the acceration phase before the fly, how should that be. Should it be at the same speed as acceleration training, or should it be semi-fast? I’m assuming you wouldn’t use blocks for this. I will be doing a 20m acceleration before the fly part.

3.) One last question about a Max Velocity training thing. What are floating sprints? I’ve heard people refer to them, but can’t seem to find out what they are with search.

Thanks for any help.

Generally, I like to start with 20s using a 20-meter acceleration zone. Then I go to a 30-meter accleration with the 20 fly. Then 30-30 and sometimes 40 acceleration with a 30 fly. I think on the upper end you have to be a little careful about volume and recovery, though, because you are getting into speed endurace territory.

[Comanch09]

@speedz

Generally, I like to start with 20s using a 20-meter acceleration zone. Then I go to a 30-meter accleration with the 20 fly. Then 30-30 and sometimes 40 acceleration with a 30 fly. I think on the upper end you have to be a little careful about volume and recovery, though, because you are getting into speed endurace territory.

Thank you for replying. I assume this is based on someone who does a 200m and 400m, right?

Also, could anyone tell me how fast the acceleration phase should be? I assume it’s not out of blocks.

[Johnny]

Regarding “floating sprints”, I think you may be referring to sprint/float/sprint-a favorite drill of Charlie’s. Basically accelerate hard for 20m, ease off for 20m, then re-accelerate for 20m more for a great speed drill.

[speedz]

@Comanch09

Thank you for replying. I assume this is based on someone who does a 200m and 400m, right?

Also, could anyone tell me how fast the acceleration phase should be? I assume it’s not out of blocks.

It’s for anyone doing sprints. Not from blocks.

[Comanch09]

@Johnny

Regarding “floating sprints”, I think you may be referring to sprint/float/sprint-a favorite drill of Charlie’s. Basically accelerate hard for 20m, ease off for 20m, then re-accelerate for 20m more for a great speed drill.

That is probably it, I think I saw something like that in the GPP Essentials DVD. Thank you.

@speedz

It’s for anyone doing sprints. Not from blocks.

I was more or less talking about the distances of the max velocity, but I assume from your response it doesn’t really change between sprint events. Am I correct in assuming that?

Also, do you know how fast the acceleration should be?

[speedz]

@Comanch09

That is probably it, I think I saw something like that in the GPP Essentials DVD. Thank you.

I was more or less talking about the distances of the max velocity, but I assume from your response it doesn’t really change between sprint events. Am I correct in assuming that?

Also, do you know how fast the acceleration should be?

Distances wouldn’t change. If you’re talking maxV, you can only maintain that for 20 to 30 meters. Before that, you’re in acceleration. After it, you’re in deceleration.

Speed endurance and special endurance work would be different for longer sprinters than shorter sprinters.

How fast for the acceleration zone? Fast but not quite as intense as coming out of blocks. Somewhat close to what an outgoing runner might do in a sprint relay. I wouldn’t worry about it too much, though. The emphasis is more on the maintenance of speed and relaxation in that phase. The mechanics involved there are the same whether you are actually at max velocity or not. Of course, you want to be fairly close to it in order to get the greatest benefits.