Sat: meet 100 + 200
tues: meet - 100m (quick feet drills in the morning)
wed: low vol. tempo or rest
thurs: block starts + low vol. Max.V
sat: contrast speed + power cleans/bench press
mon: low vol. tempo
tues: meet 100 (should i run the 200 as well??
wed: low vol. tempo or rest?
thurs: block starts
sat: provincial championships (100 + 200) 2 rounds of each
Does that look good? The 2 weeks before this saturday, I had very high vol./int. training.
I’ve got a similar problem right now. I’ve got nationals a week Friday, but I’ve got a meet the Sunday before, leaving a 5 day recovery which I reckon should be ok. However I want to do another contrast work out before nationals but it’s complicated because of the Sunday meet.
I might not have access to a suitable downhill, do you think going from a assisted sprint straight to a regular sprint, with a tailwind, would have somee effect at all? Or is the overspeed absolutely neccesary.
Also I havent done any sleds for so many months, any sort of negative effects that can result from this 1 week from a meet
Tailwind work is overspeed, although not as extreme as downhill. The purpose of the resisted sprints is to excite the nervous system and activate more motor units, then these high power motor units have to work faster during the OS.
I think the issue is more that the overspeed downhill (at 5-6% grade as has been posted here recently) places rather extreme impact stresses, and at 16 the body is still developing and maybe not ready to handle the higher stress loads.
It does appear that resisted or overspeed by itself does not seem to have much of a performance improvement (that was posted recently too and there other papers to that effect), so it may indeed be that the overspeed IS needed to get the gains that have been mentioned. I’m going to do this stuff for a couple of workouts with a high school sprinter, but he’ll be 18, not 16 at the time, which is a big difference.
Maybe you can run on the flat with the wind and not go to the full overspeed downhill?
And there are some similar results from the Athletics Canada page about Soviet research. I’m not saying they don’t work at all, but they don’t seem to work nearly as well as the uphill/downhill contrast method.
What I’ve seen written about the contrast method is that the uphill/downhill portions are in the 20-40m range with 30m for flys being used by just about everybody, but the runnig in the flat tends to be longer, from 60m or 60m flys to 100m for me.
Not sure I really buy that. Surely the everyday jumping activities of kids have higher impact stresses, like jumping out of trees and off of swings! Not to mention school long and triple jump and then there is basketball and dunking. Most American kids seem to spend all their time doing lay-ups and trying to touch the rim. I think all of these activities have higher impact loads than sprinting a slight gradient on grass… even runnning on a hard track in sprint spikes.
I personally run uphill only slightly steeper than the downhill portion… that way mechanics are closer to flat sprinting… If you’re using a sled keep it light. PJ got some great potentiation from light sleds so I believe, think it was around 5k but not sure.