QUIKAZHELL:
Even using towing sparingly can be asking for danger, yes it may work but my experience with it makes me never want to do it again. my body felt on the verge beginning to fail. Obviously I am not you but please err on the side of caution. Warm up fully, do not have any muscle imbalances before you try it, you can’t be tight anywhere as well.
quick, try checking out The Classics thread, I had forgotten all about it, but it’s got some great info, maybe you could pull something out of there?
My curiousity lies in how to work in more speed with out bothering your knee and allowing you to recover? What do you do for recovery?
As well, as far as the gain in poundage for the squat goes without a gain in speed, didnt charlie say that slower elements will come along much more quickly and time must be given for the higher velocity ones to express that new found strength?
and with staleness, possibly getting away from what you do, then going back to it may be the solution?
Perhaps the CF long to short approach could be an option? The different training distances may be a refreshing change (may help if staleness is an issue), with something new to aim at, and it could help with point D in your above post.
Pierrjean uses a similar approach, where he trains speed short to long, and endurance long to short - with the hope of the distances meeting in the middle eg 120, 150, 200m.
Quik: In honestly assessing the training program you have undertaken to date: would you say that it has a well structured and periodized speed work element, where the speed work intensities and volumes are appropriately managed (for both acceleration and top speed work) over the training cycles/phases?
I agree with Tony that perhaps you should look to special exercises. You have my speed book. There’s an example in there of how I’ve used sleds. I have used that setup quite a few times to bust people out of plateaus that were in very similar situations as you. The sled becomes your “strength” work.
EP,
Yes.
KellyB,
Thanks. I will take a look back at your book later. I need to pass by my job later and pick it up so I can see what you are referring to. I will then come back with questions. Our harness ripped. So I am assuming it would be a good idea to get a new one?
[QUOTE=QUIKAZHELL]I need to post this again because this is it…
Everyone needs to read this. THIS IS WHY I STARTED THE DISCUSSION…
“Aside from these two factors, I think your issue brings up an interesting point relating general preparation methods to the competitive event. I have heard it all, as I’m sure many others have, that increasing your squat to 2x bodyweight, adding in more depth jumps, increasing your vertical jump, etc. will translate to improved sprint times. For a higher level athlete this is mostly B.S. Correlating improvements in general exercises (squats, vertical jumps, bench press, etc.) to sprint times makes absolutely no sense. When GPP is at a high level, further increases will no longer lead to improvement in the competitive event.”
vj correlates to sprint times only to a certain extend.
this may or may not justify it but
Ato Boldon once mentioned that Maurice Greene and Jon Drummond could not dunk a basketball despite their sub 10 performances. In fact, Ato stated that there are only 2 HSI athletes that could dunk (himself and a 5-11 hurdler i believe)
And you’ve been able to reasonably work to the speed program, overlaying new levels of conditioning etc and during the track intensification you simply aren’t improving to new levels?
Digital,
Dunking is a whole other skill aside from vertical jumping. Yes you need to be able to get at least 6 inches above the rim and perhaps palm a ball but aside from that think about how much your arms contribute to vertical jumping. When jumping with the ball your arms are not as much of the equation which would have a negative effect on how high you are able to get.
Yes. Yes, I improve over the course of a season just not the level I think I should be even as far as consistency. Especially in the 60.
yea i totally understand that! Believe me i can get 6 inches above the rim but i can BARELY dunk even on a good day.
Are there many contraining factors in life (such as work, available time, weather, stress, sleep quality, relationships etc) that are impeeding the training/competition consistency?
No, I am able to train with the athletes I train and I am also a strength coach so I am in the gym all day. So time isn’t an issue. Other factors may be but have always been.
Against the current abilities would you say the limiting element is: primary acceleration, top speed or speed endurance (100m)?
What is the strongest aspect?
Weakest without a doubt is primary acceleration.
Top speed is very good but doesn’t really seem to ever improve. My flying 30 has always been around 3.0. But it is hard to REALLY tell because I feel my speed endurance is my most trainable quality which is the reason why I like to train it. Speed End is def. my strength which may manifest it self a bit in the max v compartment.
What were the expected improvements at say 20m or 30m fly (currently around 2.0 and 3.0) and 60m performance (guessing around 7.0 - 7.1) over the last couple of SPP’s, and what was the actual improvement?
Hey Man what’s up?
Hope all is well. How was your GPP? Did you get to do hill work? Just asking cuz I did almost 3 months of hills and isorobic and my primay accel is much stronger and consistant because of it. Maybe you should do some iso’s for the 30s. I know it will help. For me personally they work great but if you dont keep doing them consistently your primary accel or 30m time goes back to what it was originally.
Just my 2 cents…
BTW
See you at the Armory 
-J
Quick,
Got a question. Can your top end speed improve if your primary accel is weak? I know with me when my 30s are good, everything else is going to be good down the track plus it feels easier at the end of the 60. Just thinking crazy…
Why do you feel primary acceleration is the weakest component? If you have a top speed of about 10 m/s and you have an acceleration of equivalent capability, then I would estimate that you would have a 60m ability (±) of around 7.0h/7.2e. How does this compare to your competition times? Unless the competition times are slower I’d say that your ability to accelerate to 10 m/s is not your weakness.
My 55 PR is a 6.63. so For a 60 that would be around a 7.11. I am consistently bad in 7.18-7.24. A few times during the season I may hit mid 7.1’s. In college we ran the 55 more so it was more like 6.70-6.74 with a 6.68 on occasion and 6.63 which is my PR. In college when we did testing I would run my 30 off my own reaction in 3.8 and my flying 30 in 3.0.
Yesterday, after 5 weeks of training I ran 2.94 FAT for my fastest 20 (all were between 2.94 and 3.02) and for 30 my times were 4.10 4.08 4.07 4.09. All done with SpeedTrap II with a touchpad. Just to put thing into perspective I did not do a 30 fly this season yet but I opened up in a 7.24 for 60 last week. The past 3 years I have opened up in 7.21, 7.28 and 7.20.
To be honest with you I think the real weakness besides primary acceleration has something to do with my position in the blocks in set and reaction to the gun. I feel much better mechanically and much more confident when I take a step into my acceleration like in the Long Jump.
I am hoping using my new timing system with help this out.