I know sleds have been covered very well, but what about resisted bands with another person holding you back using the belt thing (sorry forgot the name). How would you adjust resistance and does the 10% rule still apply?
As for overspeed, is just a very small decline bad to use for overspeed? Or will it still affect someone’s mechanics?
the 10% rule can’t apply becuase the partner can’t possibly keep up. People have tried the decline runs but some found that mechanics were altered and it’s hard to find a surface flat enough to be effective. any other experiences with declines?
So how would you go about doing those resisted sprints? Are they good or bad is what Im looking for mostly.
I actually have a perfect decline I can use, nearly flat, allows for small overspeed, dont know how it alters mechanics, but dont think my foot is landing far in front. But would overspeed be a good thing to do when trying to peak?
Why when trying to peak? Overspeed will probably mean a higher CNS demand as well… Does this help you to peak? Assuming mechanics are still the same -irrespective of what you feel, I guess.
in regard to peaking, I think it would be more about regulating volume than anything else when it comes to this exercise. In practice we are trying to encourage more speed, less volume and reps anyways.
I would not do these if the athlete has less than average mechanics. I think the athlete must be able to achieve proper mechanics with little to no effort on a level surface before I would move them to this exercise.
Even then, the runner must realize that it is imperative to focus on dorsiflexion and quick leg recovery otherwise the foot placement can cause undue stress on the knees and shins.
Ok in this case (my case) my mechanics are very good, yes every part of my mechanics are good, so not a concern unless it ruins your form completely.
Reason I say for peaking is isnt it a good “icing on the cake?” Low volume, maybe just 3-4 runs over 40-50m, very small decline.
Icing on the cake is fine so as long as you can still taste the cake. In other words, I consider the introduction of any new workout to a regimen when its time to peak “risky”.
If you do not know how your body will respond, then you are better off trying it early on so you have time to recover if something goes awry.
I would rather err on the side of caution.
If you feel safe with it then go with it, I would adjust the resistance ever so slightly until I get a feel for the workout though.
Well if Im wanting to peak for late May/Early June, then I’d probably do this early May. I have tried it before on variety of declines, hasnt affected my form much because my mechanics were good from the start, and I feel safe doing it, so gonna do 3 weeks of overspeed work at very low volumes mixed with small volumes of accel./40-60m sprints.
If your “mechanics are good” and you are “going to use” overspeed anyway, why the thread then? LOL, sorry, I had to ask…
Thread was also on resisted sprints and whether the type of resisted I said has same effects as a heavy sled.
Also wanted to get thoughts on peaking.