Pic Lolo Jones Red Bull Content Pool
I've seen many methods used to improve acceleration from a conditioning standpoint - uphill sprints, bounding, sled towing and Prowler pushing for example, but which work best?
Although acceleration requires greater foot/ground contact times compared to maximum speed sprinting - to impart sufficient force to overcome inertia - research indicates that better acceleration derives from quicker ground contacts. Spending too much time on the ground pushing or towing a heavy resistance will slow these forces and importantly significantly change sprint dynamics.
Here's some research that considers jump squats.
Heavy vs Light Load Jump Squats
Twenty six athletic men with varying levels of resistance training experience performed sessions of jump squats with either 30% of 1 repetition maximum (the JS30 group - 9 members); 80% 1RM (the JS80 group - 10 members); or acted as controls (the C group - 7 members).
All the subjects performed an agility test, 20m sprint and jump squats with 30%, 55% and 80% of their 1RM’s before and after training.
Peak velocity, peak power, maximum jump height (JH), and average EMG activity for the concentric phase were calculated for the jumps.
So what happened?
May issue Outdoor Fitness Editorial
In your wildest dreams
Not in your wildest dreams. This common phrase is basically telling you, you haven't got a chance. Well, try telling that to Felix Lowe, Damian Hall, James Carnegie, Milly Voice, Nicky Spinks, Dougie Vipond and Matthew Paige. Who? Well, amongst these names, all featured in this issue as contributors, are some, regular readers and TV viewers (and musos) will recognise. And they've all rubbished not in your wildest dreams. In fact they have given the phrase a possible new meaning i.e. that you can turn not in your wildest dreams into in your wildest dreams.
Take Felix Lowe, the Eurosport cycling correspondent, decided that he would go to Belgium and get back in a day to ride (parts of) The Tour of Flanders with former winner and legend Johan Museeuw. Now that's called packing it in - see page 46. Milly, Damian and James certainly packed in a lot too, specifically a lot of miles, when each entered a different distance at the World Cup of ultra and mountain running - the Ultra Trail du Mont Blanc. There was the 100-mile UTMB, the 100km CCC and the 53km OCC. Our special feature on these dramatic races, or should I say wildest dream races, commences on page 28.
Matthew Paige certainly had a wild dream - he came up with a pretty unique duathlon. One that would take him coast to coast across Wales. Well, as he put it - it seemed like a good idea at the time! Did he make it? Go to page 40 to find out.
Nicky Spinks will be known to many as the Queen of the Fells - this extraordinary woman holds the women records for all three of Britain 24-hour running rounds and is the only person to have completed each in under 20. Go to page 60.
And finally of the dreamers, we are left with Dougie Vipond. He's a man that has achieved a great deal in his life, pop star (with Deacon Blue), TV presenter (notably on the BBC’s Adventure Show) and now aspirant Ben Nevis Braveheart Triathlon challenger. Our Scot plans to slay the Braveheart this September and we will be following him all the way – page 70.
Not in your wildest dreams – what will you achieve in your wildest?