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This is the best resisted sprint tool - resisted sprint tools ranked from basic to ultimate
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- čas přidán 18. 08. 2024
- This is how we would rank the most utilised resisted sprint training tools on a scale from basic to ultimate.
Resistance bands:
www.amazon.com...
Pull sled low drag:
store.simplifa...
Pull sled power:
store.simplifa...
Sprint start sled:
store.simplifa...
Exer-genie: shop.exergenie...
Bullet Belt: www.amazon.com...
amosport.be/pr...
Run rocket: www.runrocket....
1080 sprint: store.simplifa...
The links above are affiliate links. this means that if you buy something through them, we get a small commission on the sale
I'm using Exergenie by 2 years with my athletes and for my training. Exceptional tool especially for working with team sport athletes on the field. About the second issue, I reccomend 2-3 times a year to open the cilinder and clean the rope and the mechanical parts with a towel. Using it consistently, dirt accumulates and sometimes makes the rope not running smoothly.
For all the other things is great and you can also use it for multidirectional movements, speed drills or bounding
Can you use it for assisted sprinting, to pull you forward, or does it only provide resistance?
@@georgemartin4811 no, it can’t be used that way. It only gives resistance
Using a sled running uphill hit different
Where do you rank hills?
Good question, hills can be a very usefull tool, we use them on a weekly basis through the first 4 months of our training program. Depending on the slope, surface and length they can be used during warm up drills or even as a main training stimulus. But most athletes and coaches are limitid to the hills that are close to their tracks and depending on where you live that can be a track surface hill, a longer grass hill or even an asphalt road. So we would rank it under the good category next to the pull sled.
Sleds = Horizontal Force
Weight Vest = Vertical Force
Hills = Both
@@SpeedbasedtechHow Long should the Hills be?
@@elijahebbert6884 YEAH
@@Antonio-jc4gi Depends on the stimulus you want to give. If it is just early acceleration work, a 5-10m steep incline might already be enough. If you however want to work extend the focus to transitioning to max V, you can go for longer distances 40,50,60m's.
ALL (OR ABOUT) THE TRUTH ABOUT SPRINT
I decided to publish this post because I think it's time to shed light on some points that I consider fundamental around the WEIGHTS - SPRINT debate and a lot of other issues.
I will proceed analytically with some statements divided by points.
I am aware that several points may be a little revolutionary for many, however I hope that the notes and examples provided will be in some way useful for understanding.
Sorry if I will incurr in grammar issues, since I am using google translator.
POINT.1
TRADITIONAL WEIGHT TRAINING= LOW EMULATION RACE GESTURE = TRANSFORMATION ISSUES
Training with weights in a traditional way (free weight exercise or thru isotonic machines) having
A) positions, directions and directions of execution DIFFERENT from the competition gesture, and
B) with grips and supports NOT SUITABLE for recreating the competition conditions, and
C) without or limited overload which is even lower than the actual overload that the athlete endures during the race
LEADS TO ISSUES when is tried to transfer the improvements - obtained through this training - into the execution of the race gesture.
POINT 2 . ADAPTABILITY + INNOVATIVITY= EFFECTIVITY
To be truly transferable in terms of race performance, weight training must be INNOVATIVE
Therefore either the exercise (or the machine) adapts to the race gesture OR the exercise (or the machine) must be COMPLETELY CHANGED AND REINVENTED .
In other words, either some variations are made to the isotonic machines OR new machines specific to the purpose must be invented . There is NOT a third option
POINT 3 . FAIL OF FULLY ANALISYS= FAIL OF PROOF
The fact that traditional weight training allows the acquisition of improvements in muscular capacity and to some athletes improvements in race performance, DOES NOT PROOF that these muscular capacities are the maximum potential of the athlete because - beyond the loads and/or maximums that an athlete can lift - these loads or maximums have been reached with positions, holds and overloads NOT RELATED to the competition gesture
POINT 4 RELATIVITY OF PERFORMANCES= FAIL OF PROOF
Improvements obtained from traditional weight training (both with low and high loads) DO NOT PROVE that traditional weight training can also guarantee to every other athlete the same improvements or the maximum improvements possible for that individual. athlete.
The improvements that can be observed in athletes who have followed the same traditional weight training may in fact also depend on other factors. See following point
POINT 5 EXAMPLE OF FAILs OF RELEVANT FACTORS IN MANY (IF NOT MOST) BIOMECHANIC RESEARCHES
Therefore, athletes distinguished only by age and weight and by their performances CANNOT BE taken as examples or subjects to get a form a guarantee that the same exercise will better the performances to any other athlete.
For example, between two athletes, same weight, same height and both correct running technique, the first with a muscular surface area of a certain muscle equal to 30 cm with fibers capable of lifting 5 kilos each cm square and the other athlete with a circumference of 50 cm but with fibers capable of lifting 3 kilos per square cm, have same strength BUT however one of those would be faster due to the type of muscle fibers and the lengths of the insertions of the tendons into the respective bones
POINT 6 CRITICAL BALANCE AND POSITION = WASTE OF ENERGY =LOW FORCE EXPRESSION
Traditional weights training (isotonic machines and free weights) oblige the athlete to waste too much energy to hold balance and position (as i.e. stand up in bipodalic way in squat , as well in monopodalic way as in lunges). In running, balance and position DO NOT present such difficulties. All the energy must be instead directed to produce to the athletic gesture at the maximum level
POINT 7 SUMMATORY OF WEIGHT FORCE INCREMENTS= ACCELERATION
In sprinting are fundamental:
A) the production of an INCREASINGLY INCREASINABLE weight force
B) the TRANSFER of said weight force from one part of the body to another.
The acceleration is produced thanks to this increased weight force.
POINT 8 ADAPTABILITY AND INNOVATIVITY= MASSIMIZATION OF ACCELERATION
For the production of an INCREASINGLY INCREASINABLE weight force AT THE MAXIMUM LEVEL - since traditional training (on the track as well in the gym machines) ARE NOT REALIZED TO THIS SPECIFIC PURPOSE - it is essential to build an INNOVATIVE TRAINING that allows
A) to REPRODUCE the real overload that the athlete endures during the race and
B) to REPRODUCE the position emulating the race gesture
We shall see later the ROLE OF GRIPS , as a further way to increasing the overload and so to maximize the power
follow part 2
part 2
POINT 9 THE WEIGHT FORCE
A running athlete exerts a weight force ON THE GROUND
Initially such force is made up of BODY WEIGHT
From the moment of departure or the moment in which the limb receives the push backwards, an acceleration is produced
This acceleration at the moment of contact with the ground transmits a weight to the ground that is GREATER that body weight.
The athlete's fall towards the ground right from the start has this purpose: to seek maximum speed by trying to increase the impact force on the ground or one's own weight force
POINT 10 TRADITIONAL TRAINING = RELATIVITY OF VBT (VELOCITY BASED TRAINING)
To produce this maximum increaseable weight force the sprinter must have the musculature of the pushing leg ALREADY capable of expressing a capacity such that at the moment of impact produces the ideal weight force or the maximum possible one.
So It is NOT POSSIBLE TO ACHIEVE this specific MAXIMUM MUSCLE STRENGTH through
1. All the exercise made on the track (SKIPS and so on)
2. All exercise performed thru traditional weight training ( SQUAT, DEADLIFT, LUNGES, STRAPS, LEG CURL, LEX EXTENSION,SNATCH and so on)
because they will lead ONLY TO LIMITED results
POINT 11 SQUAT LUNGES STRAPS SNATCH vs LEG CURL LEG EXTENSION, LEG PRESS and so on
While in the latter the athlete remains in a prone, supine or sitting position, in the first group the athlete is in an upright position and cause very HIGH PRESSURE on the feet such that the athlete trains the hamstring muscles in a partially isometric way during execution
So they are adopted just are exercise BELIEVING ARE THE BEST
But -INSTEAD - THEY ARE ONLY ATTEMPTS TO REPRODUCE the real overload in race and also UNDERSTRAIN as they
A) mainly train the front muscles of the leg ( which are not everything in the production of the increased weight force) and therefore they do not train the transfer of the increased weight force from one part of the body to another
B) the load is lower than that useful for producing this ideal weight force, as it is limited both by the direction of movement and by the position assumed
C) the overload is limited by the tolerance limit of the weakest structures as spinal and joints where the overload lasts at least 1 second (during running the weight force weighs on the body structures for fractions of a second)
D) if carried out through contact with the ground with both feet (bipodalic way) they do not emulate the real push that that half of the body should express
E) they have NO USEFUL GRIP to maintain balance and create a contrast force
CONCLUSIONS Weight training in the traditional way (everything: from leg curls to leg presses, leg extensions, lunges, squats, deadlifts, deadlifts, etc. etc.) CAN be included in own place as valid only for a general improvement of skills, especially for those disciplines of contrast or where there are changes of direction, therefore wrestlers, rugby players, martial artists, footballers
BUT they are NOT the best for expressing the potential in a technical discipline such as sprinting on the track.
POINT 12 AMOUNT OF OVERLOAD = ANOTHER DEBATE
It therefore remains undertraining regardless of whether it is carried out with low overloads because perhaps it is thought that otherwise it could negatively affect performance or with sub-maximal overloads because it is thought that maximum fiber recruitment is better .
So,together with the teaching of technique, weight training should be included with NEW SYSTEMS that allow training to be carried out with tools capable of applying a real overload in the competition and simulating the specific gesture.
POINT 13 FUNDAMENTAL ELEMENTS FOR AN INNOVATIVE WEIGHT TRAINING SYSTEM TO MAXIMIZE THE SPEED AND THE POWER
To get the best from that is far away the traditional view , SOMETHING FAR FROM RUDIMENTAL EXERCISES as for example
1. STEP LUNGE and SQUAT where the overload is positioned over the back ,or
2. SNATCH and SNAPS where the overload is hold in the hands
3. LEG PRESS where the athlete assumes a positions bipodalic
4, and even any exercise performed with RESISTED SPRINT TOOLS
because also there is no reproduction of real overload during the race,there is no emulation of race gesture, the athlete cannot perform more reps over a certain maximal, and even is obliged to privilege the force of the front leg while in the sprint this force is not everything and however ANY OF THOSE EXERCISE DOES NOT LEAD TO THE MAXIMUM INCREASINGLY INCREASINABLE WEIGHT FORCE.
follows part 3
part 3
POINT 14 HOW TO GET THE INCREASINGLY INCREASINABLE WEIGHT FORCE
Now,When a sprinter runs, the pushing force coming from the ground (trasmitted by the incremented weight force) must be directed to push the body forward but only if athlete holds the baricentre stable ( otherwise could run jumping)
The best exercises to indeed improve speed and power for sprinting must have this fundamental elements:
1. monopodalic position (one leg slightly bent and in contact with the support , other leg free)
2. a first overload DIRECTED AGAINST THE ATHLETE
3. a valid grip for the athlete in way to INCREASE REPS OVER THE MAXIMALS and CREATING the maximal force of contrast
4. a valid support on the back (point 3 must be with point 1, so if there is no point 1 there is no point 3)
5. a second overload positioned NOT ON THE BACK /HANDS nor PULLED OR PUSHED but on the OTHER LEG
6. position during all the execution MUST NOT NOT TRADITIONAL (STAND UP RIGHT, PRONE, SUPINE ) BUT EMULATING the real position during the sprint : INCLINED
POINT 15 PLYOMETRY = VBT , ANOTHER LIMITED DEBATE
There a big fail of clearness about the Pliometry
Suppose that to cover a distance x of the sprint (for example 100 meters), at the maximum speed y (for example 10 seconds) an athlete must express a weight force equal to if he were to perform a downward jump from 5 meters above the ground.
It is clear that if this were true, any training conducted in plyometrics with this height or in any case with a height of even just 80% or even just 65% (to keep within the limits of the classic percentages that denote an ideal training for the power) would not be possible. as the athlete would be exposed to serious damage (therefore minimum heights of 3 metres) or in any case they would not be sustainable for a long time. Conversely, if the athlete performed low jumps as those of 1 meter it would be like undertraining.
So you too can see that it is completely USELESS to use plyometric exercises (if not as a diversion) at least as a method to train at the best to reach maximum speed and power.
POINT 16 PLIOMETRY = CONTROREACTION ?
The objective of an exercise carried out in plyometrics, (unless someone would want to tell me that the plyometric exercise is aimed not at improving the counter-reaction but at worsening it) it is a technique also known in other disciplines and the rule is quite simple.
A countermovement is performed, either on that limb or on the opposite limb. In upper limb swing disciplines (e.g. javelin, or shot put, but also in american football, etc.) it is easy as the limbs to be stretched are not the supporting limbs.
But in a run is more complicated because the counter-reaction must be applied on the same leg which is also the only supporting one.
Here it is clear that the counter-reaction depends exclusively on the power expressed ,not only from the quadriceps muscle and calf of the front leg but also from the forefoot of the front leg
But is not enough since it is the same support leg
So,it is clear most of power of a controreaction movement clearly cannot come from the front leg and this for a very simple reason: because in sprinting the power of the counter-reaction of the front leg is determined by the INCREASED WEIGHT FORCE PRODUCED AND TRASMITTED by the opposite leg : the behind one.
This counter-reaction can be trained (or rather the muscles designated to be activated will be able to produce this counter-reaction) WITH SOME FACTOR AS ABOVE AND- OVERALL- ONLY IDENTIFYING THE RIGHT OVERLOAD TO APPLY TO THE BEHIND LEG
And this is clear because wen the overload increases, since the strength of the forefoot has a certain limit, the athlete will be forced, if he wants to maintain the execution, to decrease the angle of effort even further or to reduce the execution arc and anticipate the retreat as much as possible
SO IT IS AN UNDERTRAINING ALL EXERCISES ALSO AS SQUAT, SNAPS, SNATCHES,LUNGES and beatiful company ,as it says.
If such exercises would be very productive of increment of power, then any sprinter able to lift a good amount of weights in -for example -squat, would have get best results in perfomances, and this is not true
It is therefore very limited to execute any exercise (thru istonic machines, or fre weights and even such resisted tools for as they could be very attractive because rudimental ) to which a limited overload is applied or in any case to carry out exercises where the athlete cannot have any possibility of continuing to carry out repetitions by increasing the overload without having to stop because the position assumed does not allow him to do a further step
POINT 17 THE ROLE OF GRIPS = THE FAIL IN TRADITIONAL WEIGHT TRAINING MACHINES
Traditional weight training with ISOTONIC MACHINES HAVE GRIPS BUT are only useful to stabilize the execution and also to produce a limited force to counteract the overload. In the absence of these grips, after a certain overload the athlete would tend to abandon his position.
So they are not the best to increase performances even in lifting weights thru isotonic machines
Traditional weight training with FREE WEIGHTS HAVE NO GRIPS because the athlete has his hands full to support the overload. Apart from the balancing problems that I mentioned, the limited results obtained with such exercises (free squat at any angle, lunges, snaps, straps and so on) is defined by the amount of force that he can sustain with the only grip at his disposal : own feet .
But own feet are playing the role as a supporting the body therefore they could not act as a grip even if the athlete would want. to increase reps. Theorically the athlete could even lift more weights but have to stop due the limit of tolerance of the overload over the weakest structure (joints, spinal)
Thanks for attention
fabiodellino@hotmail.com
What about a weight vest or parachute? With a computer vision app on a smart phone with a good slo mo capable camera, you don't need $20,000 bulky equipment. Ifyou don't like the impact of a weighted vest, find a hill or stadium ramp for resistance going up or going down for over-acceleration and over-max speed training. I think coaches will over hype expensive equipment because they want bigger budgets :P
We agree that you don't always need the fanciest and most expensive gear but accurate and objective data are valuable. Weight vests only increase the vertical load and for this video we only wanted to rank tools that are being used for resisted sprints, that means they give horizontal resistance. A parachute would have been a great addition to this list but, just like resistance bands, the amount of resistance they give is highly dependent on external factors, like the amount of wind for instance. So it's almost impossible to recreate the same resistance over multiple days. Aside from that, there is no way to measure power output or force, so you have no clue if you are maximizing the power output that your athlete creates. This all might seem like overkill and for many it will be but if you coach elite athletes where every extra 1% makes a difference, knowing these things might make the difference between a medal or no medal.
Where would you rank parachute??
Good question it has been asked below already but this was our reply:
"Pricewise they are relatively cheap compared to orher resisted sprint tools. They can be used anyplace and at anytime. The big downside of the parachute is the inconsistency in resistance which is further enhanced by the weather conditions like wind, etc. Therefore we would rank it in the basic category. A very accesible tool but inconsistent in delivering the same resistance rep after rep."
Aroud where would you rank something like a parachute
Good question. The parachute should have a place in this ranking. Pricewise they are relatively cheap compared to orher resisted sprint tools. They can be used anyplace and at anytime. The big downside of the parachute is the inconsistency in resistance which is further enhanced by the weather conditions like wind, etc. Therefore we would rank it in the basic category. A very accesible tool but inconsistent in delivering the same resistance rep after rep.
@@Speedbasedtech alright, good to know! Thank you
Do you know the exact name or model/where you can find the sled at 1:29 everyone I look up on Amazon seems to be bulky and a nusiance to carry around
the sled used at that point is part of a pulley system called "the speedy". The version we have, you can't find anymore. But there are similar version that are still for sale like this on, www.sport-thieme.be/Fitnesstoestellen/Functionele-training/Veerkrachttraining/art=2604709?pe=w31_o31_googlebe_pmax_nl&gad_source=1&gbraid=0AAAAADnuIVP8XHis_ju6i3mRB3VYft78b&gclid=Cj0KCQjwhb60BhClARIsABGGtw-wSyu5rSE-L2Mn5qH_4QTWj_qA4xFpZoyR8k7bSoNekTPum87R8nkaAilqEALw_wcB
@@Speedbasedtech thank you! Yes I see that model is very similar to the one in the video but costs almost $500 is there a cheaper alternative or is this the only version that works? Do you know any key words that I could put into Amazon or other speed websites to find something similar?
@@gabehoops944 I did a quick search on amazon and found these two variants of a pull sled that aren't too bulky. Just so you know, we haven't used the sleds that are linked below so we can't speak to the quality but from the dimensions they look pretty minimalistic.
www.amazon.com/VEVOR-Weight-Sled-Training-Athletic/dp/B0983RKK22/ref=sr_1_7?crid=1YI1QQDX08STB&dib=eyJ2IjoiMSJ9.KDjvcxPskngARHdmAEFMvFbb-KjCjAv81pHe4gxzw2sc7j3TyUukU2VysWnsOMf43gRJs_E11ZW8qNd-jcVFdil32yUO76N7CayQHg-JySFr5lDNcWqb9Wux-6GqOjR_5d0kOPC2OnMEKma2UajYusjV9zOtzcJmPznKHhmfK3ZK2XhSOCCuQ7vVfUiVPgIOembsmgJBhhMrBrV9xXWBax_5xm7lVkYrDjNBUogyOq4a0Qy-0HNwIQNmXDsKWB06_T4J8rhqHtJyyekRZYZEAk_wyUqxxHuxABYcESfNybY.6Daznd8kD9Rby7hKq9JKxWNhZjoA0QgCb3zBkfhcDX0&dib_tag=se&keywords=training%2Bsled%2Bsprint&qid=1720812780&sprefix=training%2Bsled%2Bsprint%2Caps%2C205&sr=8-7&th=1
www.amazon.com/CORECISE-Weighted-Training-Pulling-Parachute/dp/B09WN2857C/ref=sr_1_15?crid=1YI1QQDX08STB&dib=eyJ2IjoiMSJ9.KDjvcxPskngARHdmAEFMvFbb-KjCjAv81pHe4gxzw2sc7j3TyUukU2VysWnsOMf43gRJs_E11ZW8qNd-jcVFdil32yUO76N7CayQHg-JySFr5lDNcWqb9Wux-6GqOjR_5d0kOPC2OnMEKma2UajYusjV9zOtzcJmPznKHhmfK3ZK2XhSOCCuQ7vVfUiVPgIOembsmgJBhhMrBrV9xXWBax_5xm7lVkYrDjNBUogyOq4a0Qy-0HNwIQNmXDsKWB06_T4J8rhqHtJyyekRZYZEAk_wyUqxxHuxABYcESfNybY.6Daznd8kD9Rby7hKq9JKxWNhZjoA0QgCb3zBkfhcDX0&dib_tag=se&keywords=training%2Bsled%2Bsprint&qid=1720812780&sprefix=training%2Bsled%2Bsprint%2Caps%2C205&sr=8-15&th=1
@@Speedbasedtech perfect! Thank you so much! I appreciate it! Love your content!
What many time should train resistant per week and what should distance for training?
Depends on the rest of you training week, period of the year etc. But as a main guideline, most coaches are doing 2-3 resisted sprint sessions per week. Concerning the distance, this mostly depends on the load you give to the athlete. The higher the load the shorter the sprint distance will be. For really high loads we sometimes might just do 2 or 5 steps.
What about GX Bolt?
To be honest up until your comment, I hadn’t heard about it and didn’t know of it’s existence. That’s why we havent discussed it in the video. It looks like a sled on streroids because of added elastic cords on ankles and wrists. It adds an interesting dimension to sled work but doesn’t really address some of the downsides of a sled, like the changing friction coefficient depending on the surface or the fact that you still need to bring weights and the price of 1 unit is close to 10 times that of a regular sled. Because of all this we would still rate it under the good category
What about ankle weights?
Ankle weights don’t really resist the athletes centre of mass moving forward. So we don’t look at them as resisted sprint tools in that way. That’s why we haven’t put them in this ranking video.
They do however resist the lower limb movement and bring a disbalance in the coordination pattern of the athlete. So they can be a very valuable tool to learn the shapes and patterns of sprinting. Besides that they can also help with improving total body stifness.
@@SpeedbasedtechI can see them being used for speed bounds and similar plyometrics but in actual sprinting they mess up mechanics.
Definitly agree on the use of them for speed bounds and plyometric exercises. I am however not convinced they mess up the top speed/max V mechanics while sprinting. We haven't used them in max sprinting ourselves but there are coaches like Randy Huntington (Coached Su Bingtian to the 100m asian record) who have used "microloading" at or near max v sprinting with succes. We still have to experiment further but it looks like it might be beneficial for improving the the coordination and stifness capacity of an athlete.