What is the theory behind speed development?
By constantly hitting top speed in training do you nudge your top speed outwards?
Speed training brings about changes in motor unit recruitment, energy systems, myofibrils and CNS state, which result in increased speed (if done right). Further more, if consecutive sessions are performed frequently enough ie. before adaptions are lost, speed will continue to increase, until the sessions no longer provide sufficient stimulus.
Any comments?
This brings up the topic of ‘height (ie flying 20s)and breadth (ie 150s or 200s)’ of speed stimulation and variability while still moving the total demand forward .We touched on this before on the old forum. Can anyone provide a link?
Energy Envelope discussion:
http://www.charliefrancis.com/board/philboard_read.asp?id=377
Central Drive (1)
http://www.charliefrancis.com/board/philboard_read.asp?id=560&recordnum=20
Central Drive (2)
http://www.charliefrancis.com/board/philboard_read.asp?id=1044
So your body will get used to a certain speed sessions and adaptation will cease? Because of this you have to change the structure of the speed sessions and not just try to run faster?
It may not be a good metaphor but in comparison to weightlifting you cannot indefinitely go on adding weight. At some point you have to change the program (exercises, reps or sets).
I think I understand most of the other principles of the CFTS but the differences between speed, top speed, speed endurance and speed development leave me confused?
If you model speed stimulation as a cube, with:
Height on the Y-axis
Breath on the X-axis
Volume (i.e. number) on the Z-axis
Do you aim to get the same amount of stimulation for each speed session, but in different shapes? Thus if breath is high volume will be low and vice versa? But height always has to be high (i.e. above 95% intensity)?
But if you change the method of how speed stimulation is delivered adaptation will be faster?
With the training program you are usually trying to keep the intensity high in speed sessions with the volume slowly progressing in an upward manner as the athlete develops then decrease when the athlete is “there”. Also the length of the reps increases over the season as early strength and speed over 30m is slowly draw out to 60m and then to distances over 100m as you approach your competition phase. Short to long is the theory that people here espouse.
cheers
12 weeks is probably the limit that you could expect to make gains in speed via specific max speed sessions. You can’t just keep trying to run faster and faster week in week out. This is why we periodise elements of training. Training elements need to be cycled in order to build the total organism.
Originally posted by dcw23
12 weeks is probably the limit that you could expect to make gains in speed via specific max speed sessions. You can’t just keep trying to run faster and faster week in week out. This is why we periodise elements of training. Training elements need to be cycled in order to build the total organism.
What about speed development for team sports where usually sprinting distances beyond 30m are rarely achieved?
How would you change the sessions to prevent plateauing apart from just using various starting styles? (standing, rolling, flying, etc)
Is there any benefit in going longer, eg. out to 60m?
ahh yes thanks DCW I didnt mention that.
Team sports are a different animal as you essentially have a long season where you are trying to maintain capacities (as you cant really improve them as the work required can lead to a decrease in performance of the game).
Therefore you really only have six months or less of the year to work on different components before you are essentially going into a kind of maintenance phase (obviously you still change and pea depending on the team you are playing and the stage of the season).
Assess you sport and see how much time you have and then we will be able to help you further.
charlie over the past i found that a 12week block would be too much.my solution was basiacally lower from 12 to 9/10.this should be implemented to all non-elite athletes
Privateer:
Stimulation comes in different forms. Short speed= higher CNS stim/lower overall muscle stim. Longer SE=higher muscle stim and lower CNS stim. As recovery at the highest levels of performance can vary hugely, this gives great flexibility in assigning what, at first glance, might seem similar work.
Examples:
Problem: All high intensity sprinting requires 48 hrs recovery BUT very high CNS stim from session 1 with a probable complete CNS recovery time of 6 days.
Solution: Session 1: “Flying 20s”
Session 2: Tempo
Session 3: Long SE= 2 x 200m
(this is the opposite of session 1 with high muscular demands and moderately low CNS demands)
Session 4 OFF
Session 5 5 x 120s at 95%. (this sub max loading provides the capacity to handle a relatively high vol of speed work while still allowing the CNS to bounce back from session 1)
Session 6 Tempo
Session 7 80, 100, 120, 150 max effort.
(The CNS and muscular systems are now fully capable of handling this demand)
This is purely an example chosen at random and individual loads and recoveries will vary widely. This just shows the flexibility you have to adjust.
Comments?
dcw23 you mention the limit you can keep improving your top speed by doing max speed work as 12 weeks. My question is can’t someone theoritacally do max speed work longer then 12 weeks and still make gains? If someone does max speed for 12 weeks but their flexibility is lacking and their flexibility keeps on improving after the 12 weeks and their still doing max speed sessions won’t their max speed improve purley from the improved flexibility in combination with the improved flexibility.Can’t the same be said of strength in the weightroom.Couldn’t you theoratically periodize other elements but not the max speed work and still make signifigant gains beyond 12 weeks?
DCW Maybe a way to re-state is that, generally, 12 weeks is a maximum for advancing speed during a period of training gains, as speed will continue to move up after the 12 week period during the maintenance phase, due to the effects of lowered work loads and increased recovery. this will continue up to the point just before training losses outweigh freshness gains.
Of course, everything is contingent on the rate of improvement/intensification.
Now I understand why I was running myself into the ground when doing 30’s and 60’s every second day.
Before Charlies post slips down the board. A few points to note:
-
level of performance is an important consideration (higher the standard longer the recovery)
-
CNS recovery will usually happen in 48 hours, extremely high CNS demand takes longer (e.g. flying 20s due to the higher CNS demand of speed change work)
-
The timing of introducion of SE coincides with the extending out of sprint distances. Shorter acceleration distances (less speed and resultant less CNS stress) may only require a 48 hour recovery, allowing 3 speed sessions in phase I.
-
Impact of other training elements on both CNS and muscular recovery? (Weights, Plyos, Med Ball etc.)
Comments?? btw surprised at 5 x 120s session. Doesn’t seems very CFTS-like, interesting!
Charlie, thank you for the detailed response.
Charlie I have a question on your post:
Say for instance that my workout is comprised of the following:
CNS
tempo
rest
Repeat
I will probably screw up the terminology but I am wondering what your thoughts are in terms of a mesocycle encompassing the following for CNS intensive workouts:
CNS - 2x3x30 meter Block starts
tempo
rest
CNS - 2x3x60 meter lying starts
tempo
rest
CNS - 2 x 120 SE standing start
tempo
rest
Repeat
Basically seperating block start super intensive CNS work by two sessions of less intensive longer distance speedwork. Does this make sense?
How would you recommend weight training for each of these sessions? This is where I am getting confused…
I was thinking on the shortspeed CNS intensive days I would do heavy back squats, good mornings, barbell bent over row and benchpress, dips
For medium length speed days I was thinking powersnatch/clean, snatch grip deads, push press and chins
For SE (2x120meter) I was thinking about not doing any weights at all. Just concentrate on maximizing recovery for the next speed1/weights1 CNS intensive workout.
Does this make sense? Any major flaws in my reasoning?
Should I be doing the powersnatch/powerclean, snatch grip deads workout after the short speed blockwork? I really like hitting heavy squats after block work but will switch it up depending on what will help my CNS recover the fastest
thanks again!
Chris
Hard to comment on a broad description only but, if you’ve analysed the program on a demand basis, you should be OK. One further clarification: Think of CNS and Muscular work like a sine wave. As the amplitude gets higher, the baseline points get farther apart. As there is performance progression throughout the training cycle, CNS amplitude- and therefore its recovery-(distance baseline to baseline) will get farther apart for a given speed workout, as time goes by, even though the muscular demand will, by design, stay relatively constant. Thoughts?