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Sound advice. I have ran 8:18 and 14:40 for 3000m and 5000m respectively, although I rarely race over distances this long.

Mileage is an important factor although I am yet to do more than around...

Yeah 1-2% is massive - especially if you are already rowing at a good level.

Whats your competition on the weekend - on water or on an ergo? 2K distance? Let us know how you go!

Are you planning on racing the standard 2K distance in rowing? If so I am not sure how much benefit you get from using a glycogen supercompensation strategy, as you are probably unlikely to be...

What is the reason why you plan to only perform sprints in your training programme?

A sprint workout geared towards developing maximum speed and/or acceleration would require near complete recoveries between each sprint.

In comparison, if you are more interested in fat loss, then...

I've got a presentation on resisted sprint training here (with some links to various articles at the end):

http://www.sprintstrong.com/2010/11/resisted-sprint-training.html

Hope this helps,
...

Nice thread.

I'll give my own ******** fanpage a plug if I may...

http://www.********.com/pages/Sprint-Strong/280384936170#!/pages/Sprint-Strong/280384936170?v=wall

Hi guys,

does anyone here have or know of any data for testing results in the supine hold. Any normative data that has been published would be ideal but i'm having trouble finding much.

Cheers,...

I offered a few brief thoughts on this video in a blog post a while back.

Here's the link: http://www.sprintstrong.com/2009/12/is-mike-boyle-wrong.html

Great post. There was a research paper in the Journal of Strength and Conditioning Research a few years ago that recommended selecting a weight that resulted in a reduction in sprinting speed of 10%.

Yes they will certainly give you a lot more bang for your buck than continuous steady running.

There's some conditioning ideas for MMA on this link:
...

Here's some conditioning ideas for MMA.

http://www.sprintstrong.com/2010/08/mma-strength-and-conditioning.html

If your training suggests that your in shape to run 2 miles in 12 minutes then your best bet is to run at 6 minute mile pace throughout (ie. run as even paced as possible). If doing the test on an...

Hi Mike,

Good to meet you. Not sure about threads specifically for linking to websites. I think you need to have made 30 posts before you are able to post links though. Once you have 30 posts...

Brownlee has a best time of 29:35 for 10k in a running only race:

http://www.thepowerof10.info/athletes/profile.aspx?athleteid=14069

So he is more likely to be running around 31 minute pace...

Also assuming you mean central nervous system by CNS - not a book, but I believe Mike Boyle has a DVD that is called something along the lines of 'CNS Intensive Training'. I'll try and find the link...

I agree with everyone else on this. It is a sad world if you have to be surrounded by 'friends' every time you are out in public for fear of otherwise being labelled a loner.

Are you talking about times to be maintained for the session here - or just how fast these distances can be done in a single all out attempt?

If you are talking about maintaining those times for...

Okay, it seems that the normative data isn't as readily available as I thought it was. However, it would appear that a (no more than) 10% drop off in performance is a commonly accepted target.

It seems I may have got the above protocol wrong for the phosphate decrement test - it actually appears to be 10 x 40 metres with 30 seconds recovery between each sprint. Once again, perform each...