Ken and I believe that keeping things as simple as possible is the best way to train athletes. I'll give Ken all the credit for the training equation we use when we train for speed: Speed=Gf+Gs+RF
Gf stands for get fit or get in shape. There are several ways to do this including Ken's gravity constant method. It's based on using inefficiency of arm and leg movements to increase metabolic burn. I'm a bit more simple headed then Ken; I like to have my athletes walk as fast as possible--to the point where they must hold back from breaking into a jog. Walking at that rate is very inefficient (jogging is more efficient) so it also has an increased metabolic burn.
The Gs part of the equation is next. It simply means get stronger. A lot stronger! Strength is the most important aspect of faster running because of connection between strength and mass. Mass-specific force, the amount of support force applied to the ground in excess of mass dictates final running times for every runner. Greater MSF=Faster running.
RF is Run Fast! Of course that sounds like a no-brainer, something everyone should know. What we mean here is part of the equation, not the final answer. In order to run fast in a race, you need to run fast in practice. Running slow never helps the quest to run faster.
Running fast in practice (as close to 100% of top speed as possible) allows for improved intermuscular coordination at top speed. It also conditions the athlete’s reaction to force at ground contact of up to 4 times bodyweight. It trains the system to use (passively) elastic recoil and energy transfers between body segments to reposition limbs.
This last benefit, running fast to increase the use of elastic recoil to reposition limbs, is a major plus for the athlete; it eliminates the need for extraneous drills to improve running “form.”
But how would you determine your optimum speed for a specific distance for workout purposes?
The ASR system we use ( http://www.ASRspeed.com ) provides a workout that is specifically geared to each runner. All the runner has to do is login, note the distance to run and the maximum time they must run under. The next time they want to workout they simply input the last workout result and instantly receive a new workout.
It’s that simple!
