Identifying the Specific and General Benefits of Repeated Short Sprints
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The launching of my recent virtual training program - The 10x10 Summer Speed Virtual MasterCamp - must be accompanied with some more in depth information on how this approach to training can help other physical qualities indirectly. The benefits are far reaching and can be applied to performance training, injury prevention and injury rehabilitation.
This type of program can produce the obvious benefits of improved sprint performance and repeatability of sprint efforts for application with various field and court based sports. But the most important quality that you can achieve benefits when implementing a high-density repeat acceleration program are the general systemic benefits. The super-compensation effects of this program is an enhanced adaptive response that applies to strength, power, speed, endurance and skill development.
We hope that you give this approach a try and begin to implement it in your broader training programs. The 10x10 Summer Speed Virtual MasterCamp can be done as a standalone program, but can also be broken down and integrated into a more comprehensive physical preparation program. We hope to hear more about your results.
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Derek Hansen on Instagram:
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Websites:
sprintcoach.com/
www.runningmechanics.com/
Пікірлер: 5
Hi Coach, this is Errol Aguilera from Fast Twitch Athletics here in North Vancouver, I am enjoying your channel and pride myself in being technical sprints coach. Question on your 10x10: at what percent should the athletes be taking on the 10x10 program? 70 to 80%?
@DerekMHansen
Жыл бұрын
Hello Errol. I would say that if you are on-boarding athletes in a preparatory phase and getting them into shape, you could specify a 70% perceived effort to make sure they completed the 10 reps adequately. If they are in good shape and have some sprint volume accumulated over 6-8 weeks, you could specify a 90% effort. If you want to me precise you can use timing gates on 5 segments in one direction and calculate from their best 10m effort. I’ll often use cumulative times over 10 reps starting between 90-120 sec per rep. We’ve done conditioning sets at Level 10 in North Vancouver in the winter in 65-70 sec sets.
@Trini_Gemini
Жыл бұрын
@DerekMHansen many thanks for the prompt reply and giving this a go with my 1 and 200m athletes tonight at 90%!
0:45 so 10 x 10" takes 90", how come
@haczabim
9 ай бұрын
I get it now