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Here's some Charlie Francis stuff:

In answer to the next part of your question, since the enhancement of all training elements improves both stride frequency and stride length, there's no need to worry about training one part at the expense of the other. But, before getting into specifics, the number one secret to greater speed is relaxation! It allows a faster and more complete shutdown of antagonists, quickening alternation cycles and permitting more force to be delivered in the desired direction with less energy consumption.

Relaxation must become second nature in every drill you do and every run you take. You may feel that you aren't generating enough force while relaxed (a perception that gets a lot of sprinters into trouble in big races), but remember, only the net force counts! The net force is the amount of force delivered in the desired direction minus the force generated by the antagonist muscle at the same moment.

For example, if, by maximum effort, you generate 100 pounds of force in the desired direction while putting out 30 pounds of force with the antagonists, you're left with 70 pounds of net force. If you completely relax and put out an easy 80 pounds of force in the desired direction and no pounds with the antagonists, you are left with 14% more net power with 62% less effort (80 verses130 pound total output)!

This simplistic example shows a colossal energy savings and it understates the case since, in reality, increases in energy expenditure are exponential, not linear. The shutting down of unwanted muscular activity also cuts down on the "background noise" that interferes with the hind brain's ability to rapidly process input. This is also why it's critical to work on skills one at a time.

To summarize all of this, max intensity(from what I believe you said, but I may have misinterpreted), is using the most forces possible, but in sprinting this is not necessary.  Sprinting is a result of net forces, as power is (Force x Distance)/Time.  Obviously distance stays relatively constant, unless you change the length of the sprint.  Doing it in less time is going to help as well I suppose.  Tensing up, and possibly recruiting antagonist muscles can possibly be detrimental if you want maximum efficiency and proficiency for greater forces.

This is the article on T-Nation:

http://www.t-nation.com/free_online_article/sports_body_training_performance/high_octane_training&cr=

Also, from Charlie's forum:

According to world famous sprint coach Charlie Francis, sprinting is a primitive
hindbrain reflexive activity.

Let me give you an example that coach Francis uses to describe what I see
happening with a lot of people. Have you ever ridden a scooter? Imagine taking off on a
scooter. As you accelerate you reach ahead with your foot, bend the knee of your plant
leg, dig in, and pull. However, what happens if you try to do this once you get going at a
really good clip? Once you reach a certain speed you just slow yourself down by trying to
grab and "dig in". Once you’re going at a decent clip on the scooter the only way to go
faster is by applying very short and quick strokes down and back into the pavement.
Sprinting is the same way. The faster you try to go, and the more you try to reach
and push, the worse your mechanics get.


From KB book....

http://www.charliefrancis.com/community/showthread.php?22281-Transition-Phase-%28Acc-to-MaxV%29

i am thinking that the sprinter should continue to push even at upright position with max intensity trying to accerate and run as fast as i can then i am, but i found out that this is wrong.

If you continue to push at upright position, which is typically near/at top speed, then you will slow down.  Once you're at top speed, there is nothing you can do to run faster.  As center of mass is moving so quickly above the ground, it becomes impossible to apply more force to the ground, because your leg won't stay under your hips long enough to apply necessary forces.  Keep in mind that the only time you can apply force to the ground is when your foot is on the ground.  This is why acceleration is so critical for sprinters.  Acceleration has the longest ground contact times, which allow you ample time to accelerate(apply force) and over come your own inertia.  At top speed, all you can do is relax, and float.  Struggling at top speed will lead to more struggle.

There's some relevant stuff about this in this thread:
http://www.charliefrancis.com/community/showthread.php?21912-Front-mechanics

Thats some excellent stuff there thanks. 

Is there a way i can over come this like some drills or do i just change my mind set, by relaxing and just pump arms as fast as i can or does relax mean do not try to hard to move my arms.

thanks

Yeah, no problem, I was just going over stuff from Charlie Francis, so it was quite convenient for me to find this stuff again.


Drills and mindset can change this.  Mindset wise, from what I've experienced means you just don't worry about it.  That is, don't think too much, just do it, and have fun going at top speed.

As for drills, you can look up speed change drills.  Stuff like EFE, FEF, and fly ins will help you.  EFE means "easy, fast, easy" which is what it sounds like(so is FEF).  It's basically like a fly in, but you focus on relaxing as you accelerate, as well as in top speed, and then you decelerate a little and remain relaxed.  I believe it's also called "float sprint float."  If you look that up on elitetrack, I'm sure you'll get a good explanation of what "float sprint float" drills are.

As for arm action, here is a good video by Tom Tellez, not sure if you've seen this before:

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

Yeah, no problem, I was just going over stuff from Charlie Francis, so it was quite convenient for me to find this stuff again.


Drills and mindset can change this.  Mindset wise, from what I've experienced means you just don't worry about it.  That is, don't think too much, just do it, and have fun going at top speed.

As for drills, you can look up speed change drills.  Stuff like EFE, FEF, and fly ins will help you.  EFE means "easy, fast, easy" which is what it sounds like(so is FEF).  It's basically like a fly in, but you focus on relaxing as you accelerate, as well as in top speed, and then you decelerate a little and remain relaxed.  I believe it's also called "float sprint float."  If you look that up on elitetrack, I'm sure you'll get a good explanation of what "float sprint float" drills are.

As for arm action, here is a good video by Tom Tellez, not sure if you've seen this before:

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

So mindset is just don't think too much just do it. I tend to think about breathing hard for every arm swing, make arm drive up so knee steps over these come to my mind. I guess i just forget this and just run. make it come natural.

I remember seeing this float sprint float drill on youtube i understand what you mean. will search up on elitetrack. so accelerate and concentrate on relaxing then decelerate a little and remain relaxed. so remain relaxed in both but accelerate and then decelerate a little and then accelerate.

and the video, just made me laugh, he is very good and knows a lot about sprinting, was really helpful.

Excellent stuff man really appreciate it,
thanks
 

I never understood why focusing on the arm swing was that important. In fact I don't think focusing on it will make you faster. You should ask T0dday though he prob knows. I have not seen an intelligent argument for focusing on the arm swing yet.

Yesterday I did some more max sprints again. When I reach top speed I just focus on the beat of the stride. I did not say I feel the arm swing form my shoulders, but it could help. I just go like this once I reach top speed "dut dut dut dut dut dut dut ..." each dut being a stride. It feels great to be at top speed with good sustainable form.

I don't know if this has been mentioned but one coach said a test of your relaxation would be to sprint a 100m sprint with a piece of paper in your mouth. If you wre relaxed you wouldn't have bitten into it.

Quote from: Avishek on June 21, 2012, 09:22:14 pm

I never understood why focusing on the arm swing was that important. In fact I don't think focusing on it will make you faster. You should ask T0dday though he prob knows. I have not seen an intelligent argument for focusing on the arm swing yet.

  I would rather focus on arm swing if I was running at top speed, because I know the legs will do the work for me, it should come naturally.  

LOL I do the exact opposite, the converse actually. I deliberately try to make sure my strides are kicking out a bit, that I'm reaching just a little, and pulling myself forward, kicking knees up and then out as foot goes out, and so far from my vids my arms are fine. But certainly some people have horrible arm swing and thinking about it could improve legs.

However, I will try focusing on arm swing too and se what happens. sometimes my arms just want a workout so i feel like focusing on them more. Have you heard of the spiraling technique? I think tyson gay does that. http://trainoutpain.blogspot.com/2011/02/david-weck-spiraling-fascia-and.html

"twisting allowed for greater energy transfer."
-that sick3nv3nd3tta guy was right

Speaking of bad arm swings and fast sprinters though...
<a href="http://www.youtube.com/watch?v=t9U9GdYWuI0" target="_blank">http://www.youtube.com/watch?v=t9U9GdYWuI0</a>

His arm swings are basically bicep curls. He's kinda hunched over and has a lot of anterior chain action going on. But that may help for shorter races.

Its quite interesting the spiral technique. But i would like a detailed explanation on how to do it.

I went to the site and got this info on how to do it.

"spiraling your arms with your hand supinating on the upstroke and pronating on the downstroke"

so when you hands is coming forward and up your hands are supposed to be in a supinating position.

below is a diagram of different hand positions.



That looks strange, the palms facing upwards when coming up instead of neutral position and facing down when going back.
you rotate from the elbow.

please someone explain
thanks

Its quite interesting the spiral technique. But i would like a detailed explanation on how to do it.

I went to the site and got this info on how to do it.

"spiraling your arms with your hand supinating on the upstroke and pronating on the downstroke"

so when you hands is coming forward and up your hands are supposed to be in a supinating position.

below is a diagram of different hand positions.



That looks strange, the palms facing upwards when coming up instead of neutral position and facing down when going back.
you rotate from the elbow.

please someone explain
thanks

I'll save you a lot of time by advising you not to waste your time with this stuff. 

I will second Avishek's advice that "relaxation" is not as good of a cue as "awareness".  Might have to steal that one . There is nothing "relaxing" about sprinting.  However, again I will remind you that it's probably not in your best interest to worry to much about spiraling your arms or relaxing at top speed.  If you aim to improve and work hard enough that in a couple of years you will go from your current ability to being essentially a new person who is significantly faster. 

Rather than worrying about relaxation or spiraling your hands you should continue to work on your full effort sprints as well as relaxed tempo work at about 75-80% intensity.  Doing tempo work and realizing that you can go pretty fast without trying will help you learn to "relax" more when you are competing.  If you train successfully you will go from:   

A 140 pound person running 15.x seconds.
A 160 pound person running 11.x seconds.

The drastic improvement you can make as a beginner by just getting stronger and more powerful and accelerating to newfound speeds means that if you spending time working on your technique cues at your current levels won't pay off as much as you apply more much strength to the track and go much faster.  It's akin to going to the moon and having to relearn how to run at different gravity levels.  The only cues your should work to fix now are those which are gross motor inefficiencies (ie. arms coming across body, legs arms not coordinated).  Cues are important but if they were as important as power in track we wouldn't have so many of what seem like counterexamples in the sport today.  I forget the athletes name but the guy who got 3rd or 4th in the NCAA's 400m (I think from Illinois or somewhere in the big ten) ran a 45.1 or something and ran the last 300 meters with his torso and head tilted completely back and his back completely arched.  He looked horrible.  BUT he ran a 45.1.  More efficient running would probably take him to approximately 44.7....   Point being he would get slightly better.  BUT he has a 45.1 because he is still very very strong.  That's where you want to be.  It's a great problem to have.   Get incredibly strong and enjoy being fast, and start worrying about these cues when you run sub 12 seconds.   

Good luck!