Question about speed/hill sessions (rests)

[Charlie_Francis]

@nap

One of the problems I had was the grade of the hill. Well over 10%, too steep increasing the work load maybe into lactic training, where we have done little work.
The reason I chose the hill slope I did, is that a majority (all but 2-3) of the athletes I work with during acceleration work step out with the front foot and the shin angle is straight up (they pull not push). I did not want them thinking so much about mechanics, so I thought a steeper slope would force them to keep the foot behind the knee longer because of the grade of the hill. However, it probably does not allow some athletes to relax, as they have to push harder.
My rest intervals are 5-6 min between reps, and 10 min between sets. The weather here in edmonton has been ok and has not been a factor.
How can I go about helping these athletes with proper acceleration positions without delaying learning (paralysis by analysis)?

Don’t think too much about “in front or behind” think about “under”. To see what I’m suggesting i action, watch the GPP Essentials DVD.

[nap]

What if their foot moves infront of the knee? What cues, or not cues to give?

[Nikoluski]

@Charlie_Francis

You can feel pretty good afterwards and yet know you had a tough workout - or even wake up stiff the next morning. If you mix the workout with diminished rests or fill what should be a rest interval with work beyond that which will keep you warm, you guarantee that you won’t achieve the intensity levels you intended.

I see your point now, thanks!
I suppose keeping rests shorter could be another way of keeping intensity lower (without any lactate accumulation, of course) and in the same way you may want to control your acceleration early in the season; between the two, I’d prefer the latter, as per GPP DVD.
Thoughts anyone?

EDIT: I am not referring exclusively to hill training here…

[Nikoluski]

@nap

What if their foot moves infront of the knee? What cues, or not cues to give?

IMO they should not concetrate in long, “powerful” strides, but rather step/push “backwards”.
Good arm action is very helpful here with legs following.

[nap]

@Nikoluski

IMO they should not concetrate in long, “powerful” strides, but rather step/push “backwards”.
Good arm action is very helpful here with legs following.

I will try your suggestions today.

[nap]

What about athletes who keep their shoulds back too far and the elbows never pass the body (infront) or athletes who twist their torsos to move their arms (they kind of slither when they run)?

[Comanch09]

Charlie Francis, then according to your GPP video, the fourth week hill training would be 4.5 between reps and 10 between sets. Of course, it was just an example of that one athletes training schedule, but would there be anything wrong with having the rest be 2.5 between reps and 6 between sets? Or would more rest be needed?

[jumpman]

@nap

What about athletes who keep their shoulds back too far and the elbows never pass the body (infront) or athletes who twist their torsos to move their arms (they kind of slither when they run)?

Perhaps more core work is required and also have them practice correct arm swing in front of a mirror.

[Charlie_Francis]

@Comanch09

Charlie Francis, then according to your GPP video, the fourth week hill training would be 4.5 between reps and 10 between sets. Of course, it was just an example of that one athletes training schedule, but would there be anything wrong with having the rest be 2.5 between reps and 6 between sets? Or would more rest be needed?

Intensification over similar distances depends on sufficient (increasing) rest intervals and interval times increase as the level of the athlete increases. Of course, weather conditions, athlete readiness, etc may change the situation on a day by day basis.

[nap]

Charlie do you ever time hill runs, or set goal times with hill work.

[Charlie_Francis]

@nap

Charlie do you ever time hill runs, or set goal times with hill work.

Sometimes but mostly to see the duration to see if it’s lactic or alactic. I just look for form and relaxation