Hi everyone,
quick question regarding Joe DeFranco’s Q&A on his website. He again answers questions on training elite level sprinters, and in one of the tips he gives he says that you can do “timed sets” for your exercises. In other words, he said that if you want to run a 10.5 second 100 meter, then do reverse lunges, as many as possible, in 10.5 seconds, for example. My question is how does this method apply to a race considerably smaller? Perhaps training for your 40 yard time at an upcoming football evaluation? If Joe or anyone else can answer this it is greatly appreciated.
For shorter distances use the time you are shooting for in that distance. Be reasonable though, if your current 40 time is 5.5 sec use 5.0-5.25 sec not 4.0 as your work set.
Ya when I said timed sets I meant a realistic time set of course, something I could achieve in the near future. I was just curious if the amount of work done with the exercise in 5 seconds or so will have any appreciable carryover?
The purpose is to do as many reps in that time frame as possible and teach your CNS to fire as rapidly as possible for the needed duration. Single reps help develop maximal speed, but CNS endurance needs to be trained as well. Training it beyond the needed distance/time isn’t very efficient, and Joe D’s middle name should be efficiency!