This is my 4th year in track, and my 3rd year in a row where I have not seen any improvements in my top end speed. I periodically get my top end speed timed, and when I am running at my best each season, it is at 10.00m/s.
I have ran several times close to a sub 7, in the 60m, but have never actually achieved a sub 7. My pb in the 60m is 7.01 seconds.
My starts are awesome, as I’m always leading until guys with faster top end speeds pass me at about the 45 - 60m marks.
I know that my weakness is my top end speed, as 10m/s is not very good when you want to be a descent 60m, 100m sprinter.
My biomechanics have never been checked out by a specialist in this sort of field, but my coach thinks that I am good in this department.
My training program is similar, in a lot of ways, to ones that I have read on this website…I do weights 3 times/wk, and I run 5 times/wk, which includes a speed day; plyo/lift day; tempo day; speed/lift day; uptempo day; rest day; lift day for the 7 days in the week.
I am on a track team, and I follow the program that is developed for all the short distance sprinters on the team. The problem is that I feel I need more focus than anyone on top end speed training, but I don’t really know what sorts of things are specialized for this type of training. If I did, I could approach my coach with it, and see what he has to say, and maybe change some things with my program.
Can anyone tell me what they know really works on improving top end speed for the 60 and 100m sprint? I’ll take any good advice, and try implementing it over this summer. I’ll report back to let you know if I ever do break my 3 year plateau of having a top end speed of 10.00m/s.
Note: All times are FAT, and the 10.00m/s is timed using video camera frames, which are good to within 0.03 seconds.
I have the same problem.
Maybe you are setting out the acceleration state a bit to quick. Try to pump your arms and your knee drive should be high. Resistant training probably will help?
I dont know, im sure someone can help you better than I can. sorry
I’ve read a thread on this site before, about taking it out too fast…I think Charlie’s response was that you cannot take out a race, such as a 60m or 100m too fast…It would really be hard to convince me to slow down a bit during the acceleration phase to get a faster time at 60m or 100m.
My knee drive is good for sure…That was something I worked on a few years ago, and comes natural to me now. My arm pumping is more of a natural motion, but I have experimented with it…I have not seen any changes - for the better - in my top end speed when I change my arm pumping from what I currently do (which I learned from watching Carl Lewis run).
Your reply about resistance training interests me though…I’m assuming you are not refering to weights here, but to resistance during sprinting. I’ve seen mixed reviews, on this website, about this method of training, however, it is something that I have never tried and something that makes me think could work.
Anyone else have suggestions/comments?
yea not weights but using something like form running with an inner tube wrapped around you while someone is hlding back the inner tube.
work on speed drills, ie 300/150 sprints @ 95% several times
low reps high weights in the weight room, mental focus, dont look at anybody but the finish line (tunnel vision)
good topic. But lets look at everything around you. You are on a track team, your coach has other sprinters to coach. This brings up a valid point. All of his sprinters are training in the same manner. The fact is this all sprinters are not the same and need different training. Not to bash your coach but you may need more detail than what he is offering.
Look at your times from the past 3 years, did you improve or plateau.
AMG, I see what you’re getting at, and I have noticed and agree with it.
I told my coach a couple years ago that I needed more work on my top end speed. He did start to alter my program a bit, by implementing overspeed training with a bungee cord. We did this once/wk on a speed day for about 4 weeks, until I pulled a hamstring - really bad - during one of the overspeed reps. I came back to training once I felt the injury had healed, and I pulled it again during a full out 40m sprint. It took me quite a while to recover from these pulls, and that indoor season was lost. Anyway, I could not conclude whether the overspeed training helped me or not, and ever since the pulls, I have been very reluctant to try it again for fear of another hamstring pull.
My train of thought anyway, is that the overspeed training would only help CNS firing or stride frequency, which I feel I am already strong at.
I think where my top end speed weakness lies, may be in my stride length, as I’ve noticed that the guys who beat me in the 60 or 100m, all take fewer strides than I do.
Having said that, one might figure that doing more plyos might help out. I don’t think plyos are the solution for me, as I am very good in that department already…My jumps when doing plyos, are better than anyone else’s on my team, and I am also a very good long jumper…something is not adding up.
I do know that I probably have the worst flexibility on the team though. This is most definately an issue, and something I’m working on. My flexibility has gotten better over the last couple of years and still has a ways to go. Despite some flexibility imrovement though, I still have not improved on that 3 year plateau of having a 10m/s top end speed.
So anyway AMG, I have not improved over the past 3 years…This is why I write to you all…If I can get some good info here, I’ll approach my coach with it, and I think he’ll be receptive to any ideas I put forth.
Anyone else care to comment/suggest?
What does your sprint training day consist of? Is it mostly short speed work (basically an acceleration emphasis), or is it more of a speed endurance type session (runs of 80 - 150m)? Also, how’s the recovery in between runs? In order to work and develop top speed, you need to be completely fresh for each run. Also, to increase top speed you have to work at top speed, which means flying sprints (20, 30, and 40m) with a sub-maximal run in. From what you’ve described, it doesnt sound like you do a lot of that kind of stuff, and maybe that’s what you’re lacking in your training. Just a thought…
Thanks for your input Mister C.
You are right, I do not do a lot of flying sprint work, and most of my sprint work rarely even reaches 60m in length.
This is advice that I will for sure take to my coach, as I’ve seen flying sprints mentioned on a few threads, here in the forum, when top speed training has been discussed.
What about stuff that can be done in the gym? I know that my body responds well to weights, as I’m convinced my very good acceleration phase is highly due to the work I’ve done with weights in the gym.
I can see how several different types of lifts can compliment the acceleration phase of sprinting, but I cannot see how the top end speed portion of a race can be worked on, to the same degree, by using weights.
By this, I mean that the accel phase is very similar to the motion one might do when performing squats or leg press, so improvements with these lifts should often correlate with acceleration improvements. However, I cannot visualize a lifting motion that would emulate the movments of the body during top end speed running, which leads me to thinking that resistive sprint training is the only way to do this, but unfortunately is also quite controversial in its effects. Any Suggestions?
Think about what comprises top speed. Quick application of force. Maybe you just don’t have the genetics to be any faster…there are not that many people around with the fast twitch muscle content of a Ben Johnson.
I would incorporate depth jumps to improve amortization rate on foot contact. Reverse leg press for hip extension. I have heard that towed sprints increase braking forces.
Also there are some exercises that Verkoshansky drew out showing a kind of reverse leg press along with lifting a weight attached to the opposite toe using knee drive
Very interesting Badgerman…Though I don’t know how a reverse leg press is performed. This might be something I tried before, but didn’t continue with, because I didn’t know anyone else that does it. What I did, was face towards the seat of the leg press, and put my shoulder up into the back rest. I then would have one leg on the ground to balance myself, and one leg on the press platform. Is this what you are refering to? I can somewhat see how this might incorporate the same muscles as top speed running might, but it was very uncomfortable, and seemed like the effort to perform the lift was half focused on balancing and half on the lift…I didn’t really feel like it was working. Do you know if it has worked for anyone’s top speed.
Also, I don’t know who Verkoshansky is…Could you educate me, or send me in the right direction to see his reverse leg press idea?
Whatis your build like? How tall are you and how does your leg length compare to the rest of your body? The top speed is mainly reflexive. If you have short legs, short lower legs in particular, and short achilles, you’re at a disadvantage in this area.
You have answered your own question. 
If you are not doing flying 20’s, very slight downhill runs and other max V work you are not going to improve your top speed much
It sounds like you are doing tons of accel and block work but no real top speed or speed end work.
Insert a max V workout early in your training week and I bet you’ll notice a difference very quickly.
ie:
max v
tempo
block/accel
tempo
speed end/strength end
tempo
rest
Cheers
Chris
The other guys may be hitting their top speed after you, ie your accel phase is too short and you are actually decel towards the end of the 60m. Your top speed can be increased through decreased ground contact time, “charlie says” strength training helps to reduce ground contact time.
You’ve got to have the strength base to hold the sprint posisiton too…aong with the flexibility. Core work and depth jumps along with the speed work…no?
I think it is pretty clear that the overspeed training did NOT help you! Any training that causes you to lose a complete indoor season is not helping.
As far as your top speed training, I can sympathize. I have the exact same race pattern as you do…blast out of the blocks and hope the race is short enough that I don’t get caught by the guys with higher top speed
Realize that top speed may be one of the most difficult things to improve in your race, however it is possible. First thing you need to do (like others have already mentioned) is start training it! Flying 10s and 20s with an easy build up over 40 - 60m is a good place to start. You will need to do these at least once a week in your training schedule. Make sure you are fully recovered from the previous training session and make sure that you take adequate rest between reps. They will not feel terribly taxing from a muscular standpoint, but they will trash your CNS if you are not careful.
Secondly, depending on how your elasticity is, especially in the foot and ankle complex, you may want to work on that. Guys with slower top speed tend to spend too much time on the ground. This doesn’t hurt you too much during acceleration when GCTs are longer, but at top speed, you can’t deliver the force and get your feet off the ground fast enough. Power-speed drills and plyos probably can help.
Pauly,
Personally, don’t get caught into the trap of thinking that weights is the best way to improve. I’ve fallen into this trap myself and I’d give my left…no right nut to go back and start training again without getting caught up in the weight training strength gains like I did. Lose the leg press exercise altogether. It’s functionally useless as a sprinter. Squats are most effective in training the posterior chain (hams, glutes, and errectors) as the main priority in the general strength aspect. This has been discussed at length! If you take a look at the biomechanics after 7m, your angles are nothing comparable to the squat. You might want to start doing flying 20s starting with a 20m run-in and then GRADUALLY extend the run-in over the course of weeks and cycles. Full recovery between reps. Again, if you spend time on this forum doing research then you’ll have great ideas to work with. Keep it simple.
By the way, who’s your coach in Calgary?
Goat
Do all that and you still might not be any faster…that’s the sad reality of training.
No matter the fashion or amount of training…some will not get faster…if training was all it took we could all run like Ben J…ain’t gonna happen.
I am 5’8 1/2 and 168 lbs. I am very lean and quite muscular. My legs are normal in length for a guy of my height. I have taken this height thing into consideration, when trying to figure out why I take more strides than others. I know of 2 guys that have a very similar leg length, and body height as me, and both these guys take fewer strides in a 60m race than I do. Now, comparing our ability to cover distance in bounding drills, I beat the both of them every time. Additionally, I outlift the two of them in the gym in every excersice. One of the two guys is slightly faster than me (he runs 6.9’s in the 60m) and he only beats me because of his superior top end speed, and the other guy runs the 60m in about the same times as me (but his top end is superior to mine as well, so he comes on late).
Based on this, do you think that flexibility could be a major factor?..as I’ve said before, I am working on it, and I know I still have a ways to go here.
Thanks to the other replies guys…I will definately start to implement those flying sprints, once/wk. If it starts working for me though, I know I am going to want to do more of them…So this would not be beneficial then, due to the CNS demand?
Badger, I looked up Verkoshansky on the web, and found tons of stuff, however, I did not find this reverse leg press thing…do you know where I might find it?
You black or white??..most white guys don’t have the top end speed. If you have to take more strides it’s because you’re not applying as much force at contact or maybe you’re not fully in the sprint position. Have CF do a video analysis…he can tell you exactly what the story is.
If you have the supertraining book it has pictures in there…I’ll see what I can come up with
I actually started doing leg press on my own…it’s not something my coach has us do…I started it a few years back because I pulled a groin muscle while playing hockey, and found myself not able to do squats. Because I wanted to keep lifting, I tried other things, and found that the leg press didn’t bother the groin pull, so I started doing it. Well, I noticed my 60m times improving after about 1.5 months of doing leg press…I don’t know if this was just coincidence, but I’ve stuck to it ever since.
I might take your advice and quit with it, but if I notice my times getting worse, you can bet that I’ll get right back on it.
As for who my coach is,
I don’t know if my coach would appreciate it if I gave you that info. I mean, you guys have definately criticised his program from a top-end speed training standpoint, so I think I should just keep my mouth shut on this one…sorry.