Can I train max speed 5 days a week with little endurance? Would it be helpful or harmful? The program is
6x60m Flying sprints
4x50m parachute sprints
6x20m Hill sprints
With some Plyometrics and form before hand.
Is this a good program?
Can I train max speed 5 days a week with little endurance? Would it be helpful or harmful? The program is
6x60m Flying sprints
4x50m parachute sprints
6x20m Hill sprints
With some Plyometrics and form before hand.
Is this a good program?
Lover wrote:
Can I train max speed 5 days a week with little endurance? Would it be helpful or harmful? The program is
6x60m Flying sprints
4x50m parachute sprints
6x20m Hill sprints
With some Plyometrics and form before hand.
Is this a good program?
Even elite sprinters who have been training for years and juiced out of their mind, and don't forget they have great genetics for running, aren't doing max speed work that often
I know, but they are more matured physically, and their bodies recovery slower than highschool students (sorry I forgot to mention it). To be honest I know it's not the safest but I'm trying to get results pretty quick, so I'm trying to get as much speed work as I can. I know endurance is important but I'll work it more once competition starts.
I'd say go for it. Those work outs do not seem like that much. You'd probably do about the same playing soccer, football, basketball, or baseball. Why would not want to work on endurance also?
I feel like doing 5 days of speed work is a lot. I don't think I could do more than one or two endurance days with all that.
How much improvement can i havein the short sprints with a program like this?
absolutely not. It might not seem like it's a lot of work but it taxes the body tremendously. The nervous system can't tolerate that much stimuli. 3 days a week for a beginner is enough, 2 days a week for more advanced athletes is enough.
I do like the example of the football player. That works cns 5 day's a week and don't really seem over trained. Is it really that big of a deal?
As a 100 sprinter i found a lot of improvements when I got a new coach and he made me do max speed work.
I pretty much had four types of sessions
3x150
3x250
3x3x60
Starts
Technique
Running over wickets
All but technique and wickets sessions were at max speed.
Made me .3 seconds faster over 100 in a year.
What was your time before hand?
As a sub-11 sprinter in HS (and now), I strongly recommend against 5 days of max speed work. Improvements in speed tend to come in spurts, rather than continuously with training, and it isn't unheard of to get relatively quick results with a new training regimen. 5 days of max speed may overtax your CNS and contribute to temporary performance losses and mandatory rest. Personally, my greatest improvements came when I started to take the following seriously (mentioned by prior poster):
1. Technique
2. Starts
3. Weight training: Squats, Deadlifts, Cleans (lots of clean types, eg hang clean) all performed with textbook, pristine form. I tended to do a low rep range (not exceeding 5 reps, often 1-3), for maximal strength increase to muscle mass gain ratio. Form is key. Other exercises, like bench and shoulder press, I did at slightly higher rep ranges of 6-8 (personal preference).
I'm sure you can find reasonable programs online. Even better, get the help of a good coach.
Thanks for all the feedback. Would 4 days be too much? I would do speed on Monday, Wednesday, Friday, and Saturday. On Saturday I would mostly do technique and some starting drills.
Too much speed work unless you claw it back before a race.
Let's see some longer sprints too
Lover wrote:
Can I train max speed 5 days a week with little endurance? Would it be helpful or harmful? The program is
6x60m Flying sprints
4x50m parachute sprints
6x20m Hill sprints
With some Plyometrics and form before hand.
Is this a good program?
No. This is a terrible program. It's recommended not to exceed 60% of training sessions as neural speed days, and that's for inexperienced athletes who can't push themselves the way higher level athletes can. I'm in my specific prep phase right now and I do 2 speed days a week and a speed endurance day. Last spring I tried pushing it with overloading neural work by doing neural lifts 4-5x/wk (in addition to 2 speed days on the track) and I completely fell apart.
Cut out the parachutes, hills sprints, and plyometrics and stick to training by doing what you actually do in a race. You can do speed work more often and keep the quality higher if you streamline your sessions and reduce the volume per session.
As often as your hammies allow. Not very long at all for me.
bloob wrote:
As often as your hammies allow. Not very long at all for me.
I agree with this.
Lover wrote:
What was your time before hand?
I went from 11.67 windy to 11.37 legal
OP,
You can't force yourself to get faster quickly. You just have to do the right work and WAIT.
Monday/Wednesday/Friday
6x60m Flying sprints
2x20m Hill sprints
Tuesday/Thursday
6-10x200m 85%-75% 1:00-1:30 rest
Saturday
Technique
Is this a good program for the 100m and 200m?