Sprint Speed

[Maximo]

I know this isn't what the Rmax system is all about but when working with clients that I train sometimes I have to bend the rules a little to please them and keep money in my pocket. I talked with BrandonJohnson earlier today and asked what I would do for someone that came to me and all they wanted to do was run faster, all they want to do is run the 40 in 4.2 seconds or some crazy number like that. How would I use clubbells to develop just sprinting speed. I know that's not all thats important in sports and there are many other things that make an athlete but for some reason the 40 yard dash is important to football players and coaches. So in order to appease them what clubbell exercises and ways would we use them to build just sprinting speed. Brandon gave some good input saying lower the reps and look for more explosiveness and such. By the way I just met Brandon to day, he's a really great guy if your ever in his area you should visit him. Well anyway does anyone have any other ideas for specifically building speed?

MAX

[Scott Sonnon]

I have to bend the rules a little to please them and keep money in my pocket. Professionally, it's always more beneficial to let go of clients requesting services outside one's field of expertise. It may appear to be an immediate loss, but it's an investment in a larger gain of customer trust and occupational focus upon one's specialties.

That said, I don't deal with first-step speed. More often times than not, a client sees increases in first step speed through the removal of performance impediments rather than compensation for a perceived strength deficit. Since I deal predominantly with coordination, agility and proprioceptive enhancement, I advise clients to perform Warrior Wellness every day to offset impediments before they develop.

[bob_stra]

Long story short - you need more knowledge on the topic.

You'd need to know a fair bit about the standard sprint training AND THEN ponder how you could augment this via Clubbells. You also need to understand the various physiological adaptations needed for top level sprinting.

I wish I could tell you more abt these, but to call my knowledge shallow on this topic would be an insult to kiddies swimming pools everywhere ;-)

Roughly (ROUGHLY) speaking, stronger = faster. But then there's rate of force output, technique, periodization, prime movers, OBLA concerns.....etc etc etc

If you wish to pursue this client, I'm afraid you're in for a ton of research ;-(

Perhaps the Coaching Abstracts can provide some useful info to get you *started*

http://www-rohan.sdsu.edu/dept/coachsci/mastable.htm

The SuperTraining List archives might be of use as well (ditto the book).

Now, as for how / why / if to apply this to clubbells -

*shrugs*

That's upto you and your intuition.

(sorry, no 10reps x 3sets kinda info)

[Josh Henkin]

I do happen to work with a lot of athletes that do want to improve their sprinting speed and/or first step. I would not look to see how Clubbells specifically can help their sprinting speed, but examine why they are not as successful as they like. If this is out of your area of expertise then refer out.

Part of the job is to see if they are lacking range of motion, proper technique, speed-strength, maximal strength, etc. Usually it is a combination and that is what the training program must address.

Don't use something just to prove a point, especially if there may be more efficient methods. As much as I enjoy Clubbells and implement them into many programs I don't use them to replace the power output from the posterior chain that Olympic lifts provide. I find Clubbells just have a different purpose. If these lifts are too complicated for you or someone then I would suggest swings, squat thrusts, medicine ball backward toss, etc. While these are not complex they do increase strength-speed.

I do believe Warrior Wellness and Z-Health can greatly improve the range of motion to increase speed. They serve as a great form of active recovery or dynamic flexibility.

Just my two cents:)
Josh Henkin, CSCS
www.aaptraining.net

[Brian Martens]

Charlie Francis also has a sprinting forum....you can pick up some great stuff there:

http://www.charliefrancis.com/community/