Heavy Sled Drags? Or Lighter Sled Sprints? Which Is BETTER For Sprint Acceleration?

[Millineum Man]

I'm looking for opinions. I've read Joe Defranco & others on how Heavy A## Sled Drags make you faster. Then, I've seen several scientific studies say that you should use 10-15% of your bodyweight for short sled sprints for 15-20 yards. In my mind, here's how I should employ each technique. 1.) Defranco- 1A: Heavy Sled Drags, 5 x 10 yards. 1B: Sprint, 5 x 10 yards. 2 minutes rest between drags and sprints to promote full recovery. 2.) 1A: Sled Sprints(using 10-15% of BW) 5 x 15-20 yards 1B: Sprints, 5 x 15-20 yards. 2 minutes rest to promote recovery. Ok guys, from your personal experience which is better for sprint acceleration(10-20 yards)? #1 or #2?

[Millineum Man]

By the way, I'm training a group of middle to high school athletes for football. The heavy sled drags will be done like this using a belt, instead of holding straps behind the back like Joe D reccomends. http://www.youtube.com/watch?v=E6wPhjz7qIo

[chris mason]

My stance is that you don't want to sprint against resistance because you can perturb form. Use the sled to build strength and then actual sprinting technique work to build form and to translate the increased strength to the sport specific movement.

[Millineum Man]

My stance is that you don't want to sprint against resistance because you can perturb form. Use the sled to build strength and then actual sprinting technique work to build form and to translate the increased strength to the sport specific movement.

So, #1?

[chris mason]

Not necessarily. You don't need to alternate them with sprints for them to be effective.

[Millineum Man]

Not necessarily. You don't need to alternate them with sprints for them to be effective.

Ok. What do you think about this template? It seems pretty sound to include a strength exercise with a power exercise especially for athletes. http://www.rawstrength.co.uk/speed-kills-2/

[Texas Ranger]

Keep it simple. Have them Squat and deadlift once a week on seperate day(Mon/Fri). Keep the reps in the 3-6 range and do glute/ham raises after each exercise. Do all your sprint work before the weights when you're fresh for 10-15 yards. Oh yeah! I'd go with #1. Heavy sled drags followed by unweighted sprints for increased rate of force development(RFD).

[Texas Ranger]

Hear it from Joe D himself. http://www.youtube.com/watch?v=YH-5v3X-oMc

[chris mason]

If you are going to do heavy sled pulls and sprints in the same training session you are better off doing the sprints first. Speed should precede absolute force training if done sequentially.

[Texas Ranger]

If you are going to do heavy sled pulls and sprints in the same training session you are better off doing the sprints first. Speed should precede absolute force training if done sequentially.

This is true, but the way Joe D recommends is to do the sled drags first(fast as you can) for 5-6 reps. Taking a few minutes rest in between each drag. Then, take another 2-3 minute break to recover fully. After, run 10-15 yard contrast sprints to take advantage of post activation potentiation.

[chris mason]

This is true, but the way Joe D recommends is to do the sled drags first(fast as you can) for 5-6 reps. Taking a few minutes rest in between each drag. Then, take another 2-3 minute break to recover fully. After, run 10-15 yard contrast sprints to take advantage of post activation potentiation.

I don't believe what he is recommending is optimal. There is no sense in pre-fatiguing yourself prior to sprints. The potentiation he is referring to is applicable to same movement strength training. Neural acclimation to movement patterns is EXTREMELY specific, so mixing and matching movements and expecting to get that effect is not the way to do it.

I'm not saying that what he is recommending won't work, I am saying it is not the best way.

[Millineum Man]

I don't believe what he is recommending is optimal. There is no sense in pre-fatiguing yourself prior to sprints. The potentiation he is referring to is applicable to same movement strength training. Neural acclimation to movement patterns is EXTREMELY specific, so mixing and matching movements and expecting to get that effect is not the way to do it.

I'm not saying that what he is recommending won't work, I am saying it is not the best way.

CM, I'm leaning towards your way of thinking. It does make sense to sprint first when your 100% fresh. Do you think the sprints/sled work should be done on separate days from weight training? For instance, weights on Mon/Wed/Fri and sprints/sled on Tues/Sat? Or done before the weights on the same days as the weights if short on time?