coachsci.sdsu.edu/.../ultra40a.pdf
There is a method, which is referred to as the Rushall method which Michael Andrew uses.
Was wondering if you had any critique about this. If this sort of training is a good idea and what are the problems.
Would this also be good for longer events? Like the 400 IM?
Thanks!
The slightly longer Rushall article said a work:rest ratio of 1:1 or 2:1, so this would be right on the edge. I would think, though, for a 1500, you'd want to be closer to the 2:1 ratio, so the Perkins set (my interpretation) would've been 20 x 100 on 1:30. Am I reading the research correctly?
I think the Rushall article mentioned 1:1 or even 1:2 work/rest ratios in the context of describing current practice (which would in fact be a 1:00/100 pace on a 2:00 interval), but you're right... that's not the kind of practice that he is advocating... which would be closer to 2:1 (or greater) for most sets; according to this paragraph:
Ideally, a rest period between each work period should be 20 seconds (Beidaris, Botonis,& Platanou, 2010) in any presentation of ultra-short training. At most 30 seconds mightbe tolerated (Zuniga et al., 2008) although work quality of less-than-maximal intensitymight have to be accommodated (as happens with 1,500 m swimming). Longer restperiods change the energy demands of succeeding repetitions making them unspecific forracing.
So, If you were doing 1:00/100 then your interval could be 1:30 according to him, a 2:1 work:rest ratio... and that :30 rest is at the high end of rest per rep. If your target time is 1:10 per 100 (as in the chart in his longer study) then the 1:30 interval gives you only :20 rest between 100s.
The slightly longer Rushall article said a work:rest ratio of 1:1 or 2:1, so this would be right on the edge. I would think, though, for a 1500, you'd want to be closer to the 2:1 ratio, so the Perkins set (my interpretation) would've been 20 x 100 on 1:30. Am I reading the research correctly?
I think the Rushall article mentioned 1:1 or even 1:2 work/rest ratios in the context of describing current practice (which would in fact be a 1:00/100 pace on a 2:00 interval), but you're right... that's not the kind of practice that he is advocating... which would be closer to 2:1 (or greater) for most sets; according to this paragraph:
Ideally, a rest period between each work period should be 20 seconds (Beidaris, Botonis,& Platanou, 2010) in any presentation of ultra-short training. At most 30 seconds mightbe tolerated (Zuniga et al., 2008) although work quality of less-than-maximal intensitymight have to be accommodated (as happens with 1,500 m swimming). Longer restperiods change the energy demands of succeeding repetitions making them unspecific forracing.
So, If you were doing 1:00/100 then your interval could be 1:30 according to him, a 2:1 work:rest ratio... and that :30 rest is at the high end of rest per rep. If your target time is 1:10 per 100 (as in the chart in his longer study) then the 1:30 interval gives you only :20 rest between 100s.
