Author Topic: Overspeed sprinting (Read 9302 times)

adarqui · « **on:** July 31, 2010, 03:35:21 pm »

ok well, we have pulley overspeed, wind aided overspeed, but what the fuck is this? hahaha

<a href="http://www.youtube.com/watch?v=FRHZr4ZkZzE" target="_blank">http://www.youtube.com/watch?v=FRHZr4ZkZzE</a>

towards the end of the video..

here's pulley overspeed for those unfamiliar:

<a href="http://www.youtube.com/watch?v=stWIRd-Gm6M" target="_blank">http://www.youtube.com/watch?v=stWIRd-Gm6M</a>

LanceSTS · « **Reply #1 on:** July 31, 2010, 04:08:59 pm »

I cant tell what he has on there it looks like something they made out of rubber tubing. We have a couple of overspeed cords that are solid rubber and stretch the length of a football field at max. Athletes that cant run under 4.6 cant handle these cords. The "rocket rope" or pulley system like you are using is what I use for other levels of athletes since you can control the degree of pull.

adarqui · « **Reply #2 on:** July 31, 2010, 04:55:33 pm »

Quote from: LanceSTS on July 31, 2010, 04:08:59 pm

I cant tell what he has on there it looks like something they made out of rubber tubing. We have a couple of overspeed cords that are solid rubber and stretch the length of a football field at max. Athletes that cant run under 4.6 cant handle these cords. The "rocket rope" or pulley system like you are using is what I use for other levels of athletes since you can control the degree of pull.

ahhh.. i hate bungees.. i didn't think it was one, looked like some kind of device..

im for pulley overspeed, downslope sprint(3-6 degrees), or wind aided.. i definitely hate bungees.

thanks man

LanceSTS · « **Reply #3 on:** July 31, 2010, 07:11:31 pm »

haha yea I dont know what the hell he was using, looks like they made it or something. I usually use the pulley too but with some athletes (4.5 40yd or below) the overspeed cord is easier to get the right amount of pull with since their speed makes it kind of difficult to get the timing of the pulley right. Definitely dont use it with it with most athletes though, the pulley is our usual overspeed means or the viper cord with short drills (bounds, jumps, etc.) Alot of times its just for stim purposes anyway or peaking so whatever you get the best carryover from its all good.

LanceSTS · « **Reply #4 on:** July 31, 2010, 08:22:41 pm »

Completely off topic, but what kind of flooring is that in your video? Does it have the rubber mats underneath it or just cover the concrete? reason Im asking is Im thinking about putting new flooring in my gym but havent decided on what is the best option yet. Any other reccomendations you may have are appreciated, I have about 3,000 square feet to cover, (not going to mess with anything under the boxing ring). thnx

adarqui · « **Reply #5 on:** July 31, 2010, 10:21:36 pm »

Quote from: LanceSTS on July 31, 2010, 08:22:41 pm

Completely off topic, but what kind of flooring is that in your video? Does it have the rubber mats underneath it or just cover the concrete? reason Im asking is Im thinking about putting new flooring in my gym but havent decided on what is the best option yet. Any other reccomendations you may have are appreciated, I have about 3,000 square feet to cover, (not going to mess with anything under the boxing ring). thnx

that's some kind of turb that is connected to rubber matting, over concrete.. so that green surface is turf connected to rubber matting.

i don't know the exact type it is or anything though :/

LanceSTS · « **Reply #6 on:** August 01, 2010, 01:08:31 am »

cool, thanks man. I'll figure something out eventually lol. The rubber flooring I had at first got tore up pretty bad so I'm thinking that artifical turf stuff is the way to go with all the things we do in there.

LanceSTS · « **Reply #7 on:** August 12, 2010, 03:36:59 am »

<a href="http://www.youtube.com/watch?v=KTtdfWh-SJk" target="_blank">http://www.youtube.com/watch?v=KTtdfWh-SJk</a>

check the treadmill/harness drills and the deadlifts

austrian87 · « **Reply #8 on:** December 06, 2010, 04:55:09 am »

I've read overspeed sprinting should be only 1-2% over normal, NOT MORE!
So if you run 40yard normal in 4.5s, with overspeed you shouldn't run faster than 4.4s. Otherwise it's counterproductive and dangerrous.
Nearly all people make that mistake. The reason is if you run to fast your brain feels like it's possible to fall or get injured.
And so it will automatic protect you and that result in BAD SLOW running technic.

I also don't think that all overspeed methods are the same.

If you use downhill runs (no equipment required) make sure you have less then 1 degree slope. Compair the times!
Running with winds is a great way!

adarqui · « **Reply #9 on:** December 06, 2010, 05:12:37 am »

Quote from: austrian87 on December 06, 2010, 04:55:09 am

I've read overspeed sprinting should be only 1-2% over normal, NOT MORE!
So if you run 40yard normal in 4.5s, with overspeed you shouldn't run faster than 4.4s. Otherwise it's counterproductive and dangerrous.
Nearly all people make that mistake. The reason is if you run to fast your brain feels like it's possible to fall or get injured.
And so it will automatic protect you and that result in BAD SLOW running technic.

I also don't think that all overspeed methods are the same.

If you use downhill runs (no equipment required) make sure you have less then 1 degree slope. Compair the times!
Running with winds is a great way!

lol nice post..

yes, wind aided runs can be very effective, but again, the speed increases should be very small (<6%) or you end up like tyson gay blowing out his hammy.

I like pully overspeed if you train indoors: http://www.youtube.com/watch?v=stWIRd-Gm6M

downhill runs are great too, 1 degree is pretty small of a limit, verkhoshansky always said no more than 6 degrees decline..

regardless, a progression must be followed, never jump right into a supramaximal training method without progressively intensifying the work to make sure everything is safe.. So if 6 degree slope is the goal, start off with 2, then 4, then 6.. etc.

peace

adarqui · « **Reply #10 on:** December 06, 2010, 05:13:08 am »

holy shit i thought this was a new thread, wtf?

i hate bungees.

Raptor · « **Reply #11 on:** December 06, 2010, 05:58:47 am »

I wonder what happens if you do a downhill sprint followed immediately by an uphill sprint. Like a \_/ running slope.

adarqui · « **Reply #12 on:** December 06, 2010, 07:23:07 am »

Quote from: Raptor on December 06, 2010, 05:58:47 am

I wonder what happens if you do a downhill sprint followed immediately by an uphill sprint. Like a \_/ running slope.

have a 'client athlete' that's pissing you off? load him up on heavy sled sprints, very heavy, so he's about 10-20% of the speed he could achieve for that distance (say 20 yards).. hit a bunch of sled sprints, say 5-10.. now, tell him to sprint maximally for ~20 yards etc, no 'warmup/re-acclimation sprints', pretty high of a chance he eats it (falls down)..

i've seen it happen quite a few times.

your post just reminded me of that.. if you ran uphill first, for say 5-10 sprints, then if you ran downhill, it would be pretty catastrophic imo.. the cns would overexagerate the lean, and going downhill, that would be very bad haha.. i know your post was the opposite of that, but whatever just found that funny.

pc

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Author Topic: Overspeed sprinting (Read 9302 times)

adarqui

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