Top speed training

powerlifter11 · 04-17-2009, 04:49 PM

I have a 4.45e 40 yard dash but my 100m is only 11.48e. I know my weak point is my top speed, and once I get to top speed maintaining it. I have done a ton of block work and am extremely explosive out of the blocks to the 30m mark. What do you guys do to train top speed? Overspeed? 150's? I know how to train acceleration, I'm a jumper, but I really want to get that 100m time close to 11 flat for the decathlon.

Thanks!

Meathead. · 04-17-2009, 06:20 PM

sprint while holding a heavy med ball above your head, run bleachers, jumping jax, high knees till fatigue and then drop weight and sprint out of it

You basically need to increase anaerobic max capacity

u want to run at ur full load for as long as u can, u need to train in that perimeter

hypothetically, u can sprint @ top speed 12mph but your only good for 2-3 second burst once you reach that speed, you need to OVERLOAD the system,

add the weight, add some plyo's during it and then drop weight and GO

ozcoltsfan · 04-17-2009, 06:32 PM

Have you tried flying 30's?

squat4speed · 04-17-2009, 09:50 PM

Alright listen to this and only this, you aint going to be improving top speed any other way directly...

Flying 10s 20s 30s
FEF or EFE
50-60m sprints
70-80m sprints
Overspeed (downhill)

Flying 20s and FEF are the staple in improving top speed, downhill speed work can also be added in a bit. 50-60m sprints put everything together. And 70-80m sprints are short speed endurance work which maximise max. speed.

Speed bounding and vertical plyometrics (depth jumps, hurdle jumps, etc.) will also have an indrect effect on your top speed

watchandsee23 · 04-17-2009, 11:39 PM

Describe Easy-Fast-Easy and Fast-Easy-Fast in more depth please.

That's crazy that you run a 4.45 laser, but only run a 11.48...I have ran a 11.3 ht and 11.65 FAT and only top at around 4.53ht in the 40. And my start is my best phase too. I always lose it at the top speed portion. Coming out the blocks and my drive phase I first up until 50m....

07hudson · 04-18-2009, 12:01 AM

Well it seems like we are polar opposites. Maybe I could borrow your start and you could take my top speed?

First off make sure you stretch every night. If your not flexible you haven't reached your potential.

For training top speed I would stick with the plyos but mainly focus on exercises such as sprints with maybe a parachute if you can reach one. Or maybe mats? We drug mats in highschool and you could also have some1 pull you. But the best thing I think for top speed would be a parachute. Get some bleachers in to those would really get your legs pumping.

Good luck

powerlifter11 · 04-18-2009, 01:58 AM

Yeah I don't get to train with the sprinters very much because I am always jumping. I need to try the flying 30s etc. Parachute I think would be great, bungees too if I can work them. I just can't keep my speed once I reach it. Also I had a partial hip tear that still hinders me when I hurdle and does affect my range of motion in sprints. I know I can't understand why my 40 is that fast with a slow 100m. I guess I need to train more for it. Next decathlon is monday so I'll let you know how the 100 goes. Thanks guys.