Unconventional Athletes Issue 3
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www.unconventionalathletes.com<br />
At this point the body begins to slow<br />
down. In a world class field of 100m<br />
sprinters it appears the leader is<br />
“pulling away” from the rest of the<br />
competitors. This is not so. The<br />
remaining athletes are slowing down a<br />
faster rate in the last 20m than the<br />
winner, so, it presents an optical<br />
illusion of the winner to be “pulling<br />
away” from the other sprinters.<br />
MAX VElOCITY!<br />
The point is maximum velocity can<br />
only be attained for a short period of<br />
time. As with every training protocol,<br />
all energy systems/chemical reactions<br />
are time/intensity specific. Intensity &<br />
rest interval plays a major role in<br />
which energy/chemical response are<br />
used. Based upon this understanding,<br />
you can determine how to structure a<br />
training regimen based upon desired<br />
results to attain specific goals.<br />
5 HARD-HEADED METHODS TO<br />
REAllY UP YOUR gAME!<br />
Listed below are the 5 elements for<br />
developing sprint speed & athletic<br />
quickness.<br />
lENgTH:<br />
Length of run & change of direction.<br />
This can vary from 20m-600m in<br />
straight lines, obstacle course, hills or<br />
around a track.<br />
COMPONENT<br />
Absolute speed, speed endurance, long<br />
speed, power development & work capacity<br />
ENERgY SYSTEMS UTIlISED<br />
Brain, CNS, alactic, alactic + CP, alactic<br />
& stored ATP+CP, alactic + extended<br />
CP, lactic acid, lactic + aerobic, aerobic +<br />
glycogen & finally, aerobic + glycogen<br />
+ fat<br />
ENERgY SYSTEM<br />
Brain, CNS, anaerobic, lactic acid<br />
tolerance, anaerobic + aerobic & aerobic<br />
REST INTERVAlS<br />
1:1 (work to rest ratio) 7 up to 20<br />
minutes for full recovery.<br />
VOlUME<br />
This is determined by purpose and<br />
weekly training program.<br />
STARTING METHODS FOR MASTERY<br />
Arm Drive Drill:<br />
Stand in a tall, erect position so the<br />
head and shoulders are directly above<br />
the hips; all in vertical line.<br />
Drive the arms back and forth AFAP (As<br />
Fast As Possible) with short, explosive<br />
strokes.<br />
Keep the arms bent at a 90 degree<br />
angle in the front/top position and<br />
about 100 degrees in the back/lower<br />
position. Avoid leaning forward when<br />
executing this drill.<br />
Do this for only 10 seconds. You need<br />
to perform a minimum of 30 strokes<br />
within each 10 second cycle.<br />
Use either arm to count strokes, not<br />
both.<br />
Your goal is to increase the number of<br />
reps per set.<br />
Rest for a minimum of 3 mins between<br />
sets. Older athletes, such as me, will<br />
need 5 mins. This is essential for the<br />
ATP/CP to refuel the muscles.<br />
Our brain responds<br />
to stimuli in<br />
1/1000ths of a<br />
second through<br />
electrical charges to<br />
activate the CNS<br />
(Central Nervous<br />
System.)<br />
.<br />
<strong>Issue</strong> 03 - Volume 1 Page 19
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