🏃♂️Starting from week 3, we perform one speed & speed-strength training session per week without any resistance and another one with individually loaded sled. 🛷Every athlete has his own resistance that causes 50% speed decrement over 10 meter distance. Studies show that sprinting with this amount of resistance causes the greatest power output [1]. ⏱The first session of the week allows us to register running time without sled, making it easy to quickly adjust the weight on the sled during the second training.
💪🏻On weeks 2 and 3 essentric strength is emphasized in a gym on Fridays.
Eccentric exercise execution leads not only to a greater hypertrophy [2], but also improves the ability to effectively absorb load during the braking phase of change of direction [3], and reduces risk of trained muscle’s injuries [4, 5].
Thank you!
References:
- Delaney, JA, et al. Uphill sprinting load- and force-velocity profiling: assessment and potential applications.
- Kraemer, WJ, and Ratamess, NA. Fundamentals of resistance training: Progression and exercise prescription.
- Essentials of strength training and conditioning / NSCA; GG Haff, NT Triplett, editors. - 4th edition.
- Nichols, AW. Does eccentric training of hamstring muscles reduce acute injuries in soccer?
- Petersen, J, Thorborg, K, Nielsen, MB, Budtz-Jørgensen, E, and Hölmich, P. Preventive effect of eccentric training on acute hamstring injuries in men’s soccer: A cluster-randomized controlled trial.