Regaining &inproving top speed

[Charlie_Francis]

@lane4

It took a v long time to heal.rehab work has left me strong in that area…blessing in disguise maybe.

My ground response has been poor, Most of my plyos have been two foot upwards on to a box, until the second cycle of max strength phase, where I have started to do a few low volume plyos after weights, one leg hops, stride jumps & my response and power off the ground is not great. I plan on adding some hops over hurdles after weights durning the next 3 weeks. sometimes my hip height can drop while sprinting, due to poor response off ground???

Also after coming off max strength, i expect to feel fresher and hopefully see a greater improvement on the track. In the next 3 weeks, I will be dropping the special endurance on the wed for tempo and keeping the speed endurance ( 80s ) and speed work ( blocks 30m ,fly ins, 2x60m) on mon and fri, vol less than 350m. might add a low key race in during this period, before i compete proper end Jan,Feb.

What kind of 2 foot hops before the speed work? over hurdles or ankle pops? Would flying 30s be better than 20s, i can hold my speed pretty well right through to 80m goin of 60m 70m training times.

how long does it take to see a response from the gains i have made in the gym (max strength) and on the track( speed work,special endurance wise)?

Iv been training with no probs sinc Nov 1st wk.
weights room since Oct 1st wk.

Thanks

L4

I’d stay with 2 foot ankle type pops. Anything with one leg will cause you to flatten out initially. Just go as high as you can get a good ground reaction from. Usually in sets of 10 hops with breaks to be sure not to build up any fatigue before the sprints. There is usually a response after 2 or 3 sets but keep going up to 5 sets if you keep getting a higher response and stop as soon as the response levels off. Leave the hurdle hops till later on.
It’s hard to predict when the carry-over from the weights will kick in. In fact, the response may already be waiting to happen and only needs the foot reaction/ground response to fall into place to take effect.
I have always preferred flying 20s because that’s the longest most people can ever hold a true max speed and I want to stay out of a fatigue state for as many quality reps as possible. I always wondered why flying 30s were so popular.