SPORT

www.unconventionalathletes.com
At this point the body begins to slow
down. In a world class field of 100m
sprinters it appears the leader is “pulling
away” from the rest of the competitors.
This is not so. The remaining
athletes are slowing down a faster rate
in the last 20m than the winner, so, it
presents an optical illusion of the winner
to be “pulling away” from the other
sprinters.
MAX VELOCITY!
The point is maximum velocity can
only be attained for a short period of
time. As with every training protocol,
all energy systems/chemical reactions
are time/intensity specific. Too, intensity
& rest interval play a major role in
which energy/chemical response are
used. Based upon this understanding
determines how to structure a training
regimen based upon desired results to
attain specific goals.
5 HARDHEADED METHODS TO REALLY
UP YOUR GAME!
Listed below are the 5 elements for developing
sprint speed & athletic quickness.
LENGTH:
Length of run & change of direction
This can vary from 20m-600m in
straight lines, obstacle course, hills or
around a track
COMPONANT
Absolute speed, speed endurance, long
speed, power development & work capacity
ENERGY SYSTEMS UTILIZED
Brain, CNS, alactic, alactic + CP, alactic
& stored ATP + CP, alactic + extended
CP, lactic acid, lactic + aerobic, aerobic +
glycogen & finally, aerobic + glycogen
+ fat
ENERGY SYSTEM
Brain, CNS, anaerobic, lactic acid
tolerance, anaerobic + aerobic & aerobic
REST INTERVALS
1:1 (work to rest ratio) & up to 20
minutes for full recovery
VOLUME
This is determined by purpose and
weekly training program
STARTING METHODS FOR MASTERY!
Arm Drive Drill
Stand in a tall, erect position so the
head and shoulders are directly above
the hips; all in vertical line.
Drive the arms back and forth AFAP (As
Fast As Possible) with short, explosive
strokes.
Keep the arms bent at a 90 degree angle
in the front/top position and about
100 degrees in the back/lower position.
Avoid leaning forward when executing
this drill.
Do this for only 10 seconds. You need
to perform minimum 30 strokes within
each 10 second cycle.
Use either arm to count strokes, not
both.
Your goal is to increase the number of
reps per set.
Rest minimum 3 minutes between sets.
Older athletes, such as me, will need 5
minutes. This is essential for the ATP/
CP to refuel the muscles.
Our brain
responds
to stimuli
in 1/1000ths
of a second
through
electrical
charges, to
activate the
CNS, Central
Nervous
System.
Issue 03 - NOVEMBER/DECEMBER EDITION 2015 Page 19