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?
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
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.
Not necessarily. You don't need to alternate them with sprints for them to be effective.
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).
Last edited by Texas Ranger; 09-28-2012 at 12:10 AM.
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.
Last edited by Texas Ranger; 09-28-2012 at 11:50 PM.
I'm not saying that what he is recommending won't work, I am saying it is not the best way.
Last edited by Millineum Man; 09-30-2012 at 12:51 AM.