Guest guest Posted September 30, 2002 Report Share Posted September 30, 2002 In a message dated 10/1/2002 3:05:55 AM Eastern Daylight Time, rpepperoni@... writes: > I currently run the 60 yard dash in about 7.2 seconds. I'm desperately > trying to get under 7 seconds. I've been weight lifting for years ( I a > currently 21 years old) and have strong legs (ie 475# squat max). > > I've been looking into over/under speed training using a cord pulley for > under speed (assisted sprints) and parachutes/weight vests for under speed > (resisted sprints). > > I'm looking for some tips (products, programs, methods, etc. etc) on how to > > get as fast as possible in the shortest period of time. > > Thanks > > Ramon Peppers > Indianapolis, IN USA > Ramon: Have you tried downhill running (slight downhill) and working on raising your turnover rate of your stride? Best, Bill Black Cumberland FSD, Maine Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 1, 2002 Report Share Posted October 1, 2002 It was written: > > I currently run the 60 yard dash in about 7.2 seconds. I'm desperately > > trying to get under 7 seconds. I've been weight lifting for years ( I a > > currently 21 years old) and have strong legs (ie 475# squat max). > > > > I've been looking into over/under speed training using a cord pulley for > > under speed (assisted sprints) and parachutes/weight vests for under speed > > (resisted sprints). Have you tried Olympic Weightlifting? Their was a study done in the 60's that showed Olympic lifters out ran the top sprinters in the 40m and out jumped the jumpers in the vertical. These athletes have a high level of flexibility and a high firing and recruitment rate of FT fibers for explosive speed for short periods of time. Much after 40m their velocity seems to decrease because they cannot keep their speed up for a long period of time. A lot of good can come out of Olympic lifts!!! Dallas, Tx * Kindly note that you must sign all letters with full name and city if you wish them to be published. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 1, 2002 Report Share Posted October 1, 2002 It was written: > I currently run the 60 yard dash in about 7.2 seconds. I'm desperately > trying to get under 7 seconds. I've been weight lifting for years ( I a > currently 21 years old) and have strong legs (ie 475# squat max). > > I've been looking into over/under speed training using a cord pulley for > under speed (assisted sprints) and parachutes/weight vests for under speed > (resisted sprints). : > Have you tried Olympic Weightlifting? Their was a study done in the > 60's that showed Olympic lifters out ran the top sprinters in the 40m > and out jumped the jumpers in the vertical. These athletes have a > high level of flexibility and a high firing and recruitment rate of FT > fibers for explosive speed for short periods of time. Much after 40m > their velocity seems to decrease because they cannot keep their speed > up for a long period of time. A lot of good can come out of Olympic lifts!! , Do you have any recollection of the names of these studies, and/or one would be able obtain them? I would love to be able to point people to them, just for arguments sake. Gee Roe Winter Haven, FL Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 2, 2002 Report Share Posted October 2, 2002 First and foremost I would have some one check your form. Many athletes whom I train who use speed devices have bad form. Second, introduce plyometric exercises into you exercise routine, along with quick feet drills ( line hops, 5 dot etc.) ** if you have never done plyo before, check with a professional who can instruct you on the proper technique, frequency, and where they should be in your training program. Third, work on your start. Many athletes loose time because of wasted energy at the start of a sprint. Bob Stelma Wilkes-Barre, PA ---------- It was written: > > I currently run the 60 yard dash in about 7.2 seconds. I'm desperately > > trying to get under 7 seconds. I've been weight lifting for years ( I a > > currently 21 years old) and have strong legs (ie 475# squat max). > > > > I've been looking into over/under speed training using a cord pulley for > > under speed (assisted sprints) and parachutes/weight vests for under speed > > (resisted sprints). : Have you tried Olympic Weightlifting? Their was a study done in the 60's that showed Olympic lifters out ran the top sprinters in the 40m and out jumped the jumpers in the vertical. These athletes have a high level of flexibility and a high firing and recruitment rate of FT fibers for explosive speed for short periods of time. Much after 40m their velocity seems to decrease because they cannot keep their speed up for a long period of time. A lot of good can come out of Olympic lifts!!! * Kindly note that you must sign all letters with full name and city if you wish them to be published. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 2, 2002 Report Share Posted October 2, 2002 It was written: > > I currently run the 60 yard dash in about 7.2 seconds. I'm desperately > > trying to get under 7 seconds. I've been weight lifting for years ( I a > > currently 21 years old) and have strong legs (ie 475# squat max). > > > > I've been looking into over/under speed training using a cord pulley for > > under speed (assisted sprints) and parachutes/weight vests for under speed > > (resisted sprints). : > > Have you tried Olympic Weightlifting? Their was a study done in the > > 60's that showed Olympic lifters out ran the top sprinters in the 40m > > and out jumped the jumpers in the vertical. These athletes have a > > high level of flexibility and a high firing and recruitment rate of FT > > fibers for explosive speed for short periods of time. Much after 40m > > their velocity seems to decrease because they cannot keep their speed > > up for a long period of time. A lot of good can come out of Olympic lifts!! Gee Roe: > , --Do you have any recollection of the names of these studies, and/or > one would be able obtain them? I would love to be able to point > people to them, just for arguments sake. Gee Roe, I don't have the writings at whiched it was published in. I do know it was a field study in the 1964 olympics in Mexico City. I know Fred Hatfield has presented it before and so has Dr. Siff. I can recall reading it in his " Facts and Fallacies of Fitness " which is a great book that I'd recommend. You might make a new thread and ask him if he knows in what journal it was published in and what group of people underwent the study. I can provide for you cases of the vertical jump where Olympic athletes where tested at the Olympic Center. Really have to think about it you have 250-300lb guys jumping 35-40+ inchs in the vertical. Its from Chad Ikei's " Pulling to Jump Higher " article. Dallas, Texas Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 2, 2002 Report Share Posted October 2, 2002 Hi > I currently run the 60 yard dash in about 7.2 seconds. I'm desperately > trying to get under 7 seconds. I've been weight lifting for years ( I a > currently 21 years old) and have strong legs (ie 475# squat max). > > I've been looking into over/under speed training using a cord pulley for > under speed (assisted sprints) and parachutes/weight vests for under speed > (resisted sprints). Did you try plyometrics ? It seems efficient for sprinting. You can find a good overview and examples on : http://www.fitnesscomplete.co.uk/chapters/ply/plyo.htm Florence Ghibellini Paris - France * Kindly sign all letters with full name and address if you wish them to be published. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 2, 2002 Report Share Posted October 2, 2002 While the recommendations for Olympic Weightlifting, plyometrics and downhill running may be good, I think the biggest priority is determining proper technique and appropriate distances, recovery times and overall volumes of sprinting to get the best bang for your buck. As many of us know from Charlie Francis' post, many world class sprinters have done without Olympic lifts, plyos and/or overspeed training. What these sprinters have in common, though, are high quality sprint workouts. Before determining whether or not all of these other components are necessary, the first order of business is to develop a plan with sprinting workouts that make sense. I know people would like to see sample workouts posted by myself or others, but there are many other considerations involved (training history, training conditions including weather, facility types, etc.) that need to be reviewed before an individual and suitable sprint training progression can be developed. Again, many great posts and sample sprint workouts have been provided on www.charliefrancis.com on the forum by respected coaches from all over the world on topics such as improving your start, acceleration, maximum speed, speed endurance and improving your 40-yard dash time. I urge you to learn how to sprint properly (unassisted and unresisted) before you consider these other methods of training. Save your money and leave the training tools alone. You would be better off paying a good track coach to help you out with technique and workout planning. Do you have access to a good sprint coach? Good luck, Hansen Vancouver, BC ---------- It was written: > > I currently run the 60 yard dash in about 7.2 seconds. I'm desperately > > trying to get under 7 seconds. I've been weight lifting for years ( I a > > currently 21 years old) and have strong legs (ie 475# squat max). > > > > I've been looking into over/under speed training using a cord pulley for > > under speed (assisted sprints) and parachutes/weight vests for under speed > > (resisted sprints). Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 2, 2002 Report Share Posted October 2, 2002 Dear Supertrainers: I've been looking for this study mentioned (Olympic lifters vs. sprinters/high jumpers) for quite a while, and have been unable to find the original reference. Just a clarification, the 1964 games were in Tokyo and the 1968 games were in Mexico City. I spoke with Dr. Siff about this study and he mentioned that it was most likely among the Russian (Soviet) team athletes. It seems kind of strange to me that coaches and their athletes would agree to be involved in such a study DURING one of the most important competitions. Dr. Siff or Dr. Yessis, do you recall where the original study came from? Ben Atlanta, GA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 3, 2002 Report Share Posted October 3, 2002 Ramon Peppers wrote: > I currently run the 60 yard dash in about 7.2 seconds. I'm desperately > trying to get under 7 seconds. I've been weight lifting for years ( I a > currently 21 years old) and have strong legs (ie 475# squat max). > > I've been looking into over/under speed training using a cord pulley for > under speed (assisted sprints) and parachutes/weight vests for under speed > (resisted sprints). > > I'm looking for some tips (products, programs, methods, etc. etc) on how to > get as fast as possible in the shortest period of time. Ramon Strong Hip flexors are very important in sprinting. One exercise that comes to mind (I've read about in various Russian publications): - lie on an inclined (30 degrees or so) bench.. - attach a resistance to your ankle, keeping you leg slightly bent.. - Start the exercise from below the plain of your body and raise the weight above the plain of you body, following the same range of motion as your sprint stride. (remember the length of your stride changes with velocity) - Very important! be careful not to use a lot of weight when starting this exercise; injury can occur easily in this exercise. Another exercise: incline squats, use a board set on an incline (not to be confused with heel raises) about 30 degrees. You would then perform half squats for reps (very effective exercise). A must have book by Charlie Francis ('infamous' trainer of Canadian Sprinter Ben ) called " Speed Trap " (ISBN 0-88619-345-1)is indispensable. Although written as a biography, Francis' life leading up to the 1988 Olympics, it details Francis's philosophy and training methodology. He developed his own unique system through trial and error using European training methodology as a primary source. Dan West dandwest@... Vancouver, B.C. Canada *Kindly sign all letters with full name and city if you wish them to be published Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 3, 2002 Report Share Posted October 3, 2002 At top speed, all the ground force is applied by the extensor muscles -- correct? If hip flexors/hip flexor strength is important, why do differences in hip flexor strength and power have little to no effect on minimum swing times (or alternatively how rapidly runners can reposition their limbs at top speed)? The hip flexors do not do anything to accelerate the body. Running mechanics and force application to the ground make it clear that all of the acceleration comes from the extensors. It is a pushing off movement -- correct? Dan Fichter Rochester NY ------ Ramon Peppers wrote: > > I currently run the 60 yard dash in about 7.2 seconds. I'm desperately > > trying to get under 7 seconds. I've been weight lifting for years ( I a > > currently 21 years old) and have strong legs (ie 475# squat max). > > > > I've been looking into over/under speed training using a cord pulley for > > under speed (assisted sprints) and parachutes/weight vests for under speed > > (resisted sprints). > > > > I'm looking for some tips (products, programs, methods, etc. etc) on how to > > get as fast as possible in the shortest period of time. > > Ramon > > Strong Hip flexors are very important in sprinting. One exercise > that comes to mind (I've read about in various Russian publications): > > - lie on an inclined (30 degrees or so) bench.. > > - attach a resistance to your ankle, keeping you leg slightly bent.. > > - Start the exercise from below the plain of your body and raise the > weight above the plain of you body, following the same range of > motion as your sprint stride. (remember the length of your stride > changes with velocity) > > - Very important! be careful not to use a lot of weight when > starting this exercise; injury can occur easily in this exercise. > > Another exercise: incline squats, use a board set on an incline (not > to be confused with heel raises) about 30 degrees. You would then > perform half squats for reps (very effective exercise). > > A must have book by Charlie Francis ('infamous' trainer of Canadian > Sprinter Ben ) called " Speed Trap " (ISBN 0-88619-345-1)is > indispensable. Although written as a biography, Francis' life leading > up to the 1988 Olympics, it details Francis's philosophy and > training methodology. He developed his own unique system through > trial and error using European training methodology as a primary > source. > > Dan West *Kindly sign all letters with full name and city if you wish them to be published Quote Link to comment Share on other sites More sharing options...
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