As with anything, variation can help with the development of speed. Sprinted with varied amounts of resistance and assistance can help develop specific strength, power, and technique. On this week’s episode of the GAINcast we explain and evaluate the various methods for resisted and assisted sprinting, and discuss how to implmement them in training.
Notes and quotes
On this episode Vern breaks different methods and approaches to resisted and assisted sprinting, the parallels to throws training, and best practices in implementing such methods.
- 2:45 – Defining terminonolgy and myths of resisted and assisted resisted sprinting.
- 7:15 – Resisted sprinting methods: “Resisted sprinting is about finding optimum resistance based upon the objective, rather than maximum resistance. “
- 10:15 – A case study in doing too much resistance: “You are what you train to be; pull too heavy too often and you’ll run like you’re pulling something heavy. “
- 12:15 – Overview and evaluation of resisted sprinting methods.
- 17:30 – Implementing different resisted sprinting methods.
- 19:00 – Overview and evaluation of assisted sprinting methods. “With many assisted and resisted sprinting methods you have to have a good command of the basics before you use them. “
- 22:45 – Overspeed vs. assisted sprinting: “Assisted sprinting does not need to be overspeed; it can also be used to run fast with less effort to let them focus on relaxation and good mechanics at high speed. “
- 26:00 – Parallels to the throwing events and throwing lighter implements.
- 30:30 – Contrast training.
- 34:00 – Ideas on getting variation through changing the environment.
- 40:00 – Balancing resisted and assisted work. “Resisted and assisted training is not just about hooking someone up to a pulley; you need to coach your ass off. “
To hear more about these topics you can listen to the full episode above. If you like what you hear on the GAINcast, don’t forget to give us a review and subscribe on iTunes.
The following links were referenced in the podcast or provide some additional reading material on the topic:
- The monthly theme on HMMR Media is training speed, with numerous articles, podcasts, and videos looking at the topic from different perspectives. For a summary of our top resources on developing speed, click here. Join HMMR Plus so you don’t miss all the content on this topic.
- The GAINcast already looked at speed and training speed in at the start of the month on GAINcast 115.
- Two top coaches referenced on the podcast were Joe McNab and Brian FitzGerald. McNab was a guest on Episode 77 of the HMMR Podcast and put together a video of his basic speed exercises. FitzGerald was recently a guest on Epiosde 153 of the HMMR Podcast.
- Also on the HMMR Podcast this month, sports scientist JB Morin discussed finding the right level of resistance for sprinting on Episode 154.
- There were a lot of parallels drawn to throwing heavy and light implements on this episode. This was discussed more on Episode 10 of the HMMR Podcast, as well as in a three-part series from Nick Garcia on training with different implements, how elite coaches use different implements, and finding the right implements for your throwers.