Stephen Francis in Sydney

[Charlie_Francis]

@speedster2002

KitKat : can you give some sample sessions of the sled work you have done.

Could this be done after a special endurance run and then pull a sled(light load,allowing good techique) for 50-60m x3-4reps. The recovery would be incomplete after the special endurance run but long enough for the athlete to excute proper form in the sled runs.

Charlie: after developing acceration on the GPP hill work and now focusing on top speed work in the SPP, could sled be done at the end of a speed session?

volume of acc work at start of session be reduced allowing more focus on top speed work(main objective), and the sled pulls at the end could maintain the acc power gained in the gpp hill work.

A progression through the season could look like:

Hills
f/e/f sled pulls i.e 5x30m 3-4min rec
20m fly in, sled pulls
4x60m, med ball accs
race
Thoughts?

I’d keep sled work early in the speed session as a stimulus for the rest of the speed work and I kept it short generally because it was most likely to avoid hamstring tendon stress because the runner will still be in a forward acceleration position.
I wouldn’t use a sled for FEFs because of yanking on a slack line during the re-acceleration and I also wouldn’t use it for fly-ins because you’re fully upright going in- both hard on the hamstring attachments.