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.
With the race at the weekend and with what Lkh has just said in the Tudor Bompa thread I don’t think contrast on Wednesday is needed. As Charlie said in the same thread, Joels PB is already ‘overspeed’ to a degree. The BAL will be enough stimulus.
Its a load issue if this is new to you it wouldn’t be best thing but depends on the method and level of resistance and contrast used! Maybe a light resistance with flying twentys no pull overspead
Any kind or resistance will alter mechanics, using a light load will offer little change but some potentiation, load being something like 5k 3 days out wouldn’t really want to be doing too much though
No my question wasnt about mechanics. Im meaning to say if you do a resisted acceleration sprint (up to 30m) , then switch to a flying sprint which is max velocity, or a 60m sprint. Wont the contrast “effect” only be good for acceleration only WITHOUT the resistance, and not have an effect on top speed contrasting.
EDIT: I dont have a sled/tire, so I wanna use a dumbbell or plate + belt/rope, any thing i can do to keep it on the ground without it lifting up? since its only 10-15 pounds.
the way we work with our contrast and i think as stated previously contrast training with resistance and overspeed is that it effects the top speed more then acc.
The resistance activates fibre full stop regardless of the following activity is the way i see it and have found
alright. so conclusion… you think by doing 3-4x30m resisted and then 4x60m at full speed, (no overspeed), thats the better choice given the race 3 days later.
3 days prior i would go with 2 30m resisted and 3 60m good recovery no pull overspeed at all that close to race, this is likely to the session for my guys tomorrow with a race on sat
Oh ok, then I would do a little more of a session of contrast but not race mid week if the later race is your main aim but if you have to both then stick with the smaller session hope that helps
