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!
thought y'all might want to see this:
Questions pertaining to USRPT (Ultra Short Race Pace Training) may be directed at info@swimmingscience.net with the subject line “Cam USRP Group”. The discussion panel continues to grow every week.
Many coaches incorporate some form of “high intensity”/”race simulation” sets in their training structure. However, high intensity sets are not sufficient to qualify a swimmer as training in a USRPT structure.
USRPT is a set of principles for MAXimizing the volume of race pace training that can be performed. Many coaches are not willing to maximize this volume because they believe that other things can be more important than maximizing speed in particular events.
Extremely competition specific training is not new to the sporting world, as it has been adopted by athletes in other cyclic and total body sports like rowing and cross country skiing at the Olympic level. Athletes in other countries (not USA) are adopting it to greater and greater extents, and it is only a matter of time before the US Swim community realizes that catching up matters.
If the concept of USRPT training is wholly new to you, I recommend checking out the 2 and 8 page bulletins 40a and 40b at the following url coachsci.sdsu.edu/.../table.htm
If you make it through, and are hungry for more, review bulletin 39 as well.
The principle of specificity governs all sporting adaptation. You are what you repeat.
Race-pace training *is* aerobic systems training. I encourage you to review the aforementioned papers for a detailed explanation, but quite frankly supposed measures of “general” aerobic/endurance capacity (VO2 Max, “Lactate Threshold”, etc) just don’t match up with competition performance.
Phelps and Lochte are at the top of an arena field where every single one of their competitors trained with the idea that non-competition specific activity IS relevant to performance. There isn’t anything odd about some people doing exceptionally well despite running under the same basic training principle: it’s a normal distribution curve.
In time, someone with the right genetic potential will meet a coach/team that is willing to run a USRPT program fully.
Nobody is making any promises that USRPT is a “magic bullet” that will transform sinkers into Olympians. Different people will have different ceilings, just as in any other sport or activity (school, music, etc). But exercise science literature indicates that USRPT is the most effective way to enable individuals to fulfill their *individual* FULL POTENTIAL…
I invite people interested in continuing discussion further to reach out to the aforementioned email address.
info@swimmingscience.net
Subject Line: “Cam USRP Group”
thought y'all might want to see this:If the concept of USRPT training is wholly new to you, I recommend checking out the 2 and 8 page bulletins 40a and 40b at the following url coachsci.sdsu.edu/.../table.htm
Question -If you religiously follow page 2, do you maintain ownership of your soul?
Great source of information for competitive swimming. Have a lot of reading to do in coming months (and try usrpt).
Been trying high intensity training a couple times and actually noticed an improvement in my job (I deliver food to local restaurant- lifting about 25000-30000lbs a night ). I seem to have more energy focus and muscles seem more responsive whereas normally they I'm just overall slower in picking the boxes up and get tired quicker as the night progresses. Wonder if it's all the training in the atp-creatine zone plus the stated aerobic benefits? I could have a full nights rest and still be slower than now having done a high intensity workout and then working a couple hours later.
... At least we can conclude is may not be from utah.
Why do you assume that one from Utah would have more than one wife? I've had friends from Utah my entire adult life and have never known anyone that had more than one. Even though many have a bunch of kids.
I lived there 10 years and even have many relatives there, and though I never knew anyone with more than one wife, I think it was funny to say because Josh Davis mentioned he had "one" wife, not "a" wife. Utah was just the first place to come to mind.
So with UST with several fails within a set at race pace, would 26 seconds rest be the basic resting time between efforts?
So with UST with several fails within a set at race pace, would 26 seconds rest be the basic resting time between efforts?
No, your interval should allow for only 20 seconds rest if your repeats are 50, 75 or 100. If you are doing 25s the rest is :15.
So if you are doing a set of 50s trying to hold a pace of :30, your sendoff time would be on the :50. Or, if you are doing 50s and your goal pace is :40, your sendoff time would be 1:00.
Hey USRPT experts. How soon are you supposed to see results from this type of training? I have been trying it out for just over 4 weeks now and swam in a meet (50s and 100s) this weekend with terrible, terrible times. All slowest masters times ever and my 100s were just dreadful! No speed out and just died, died, died coming back. If I compare the times to typical "in season" times I was over a full second off in the 50s and around 4-6 seconds off in the 100s. But given USRPT doesnt have a taper, I feel like I should compare to my "taper" times and in that case I was over 2 full seconds off in the 50s and around 6-8 seconds off in the 100s. Granted I would have had much more rest between events at a true taper meet.
I am doing the USRPT twice a week with two sets of 25 yard repeats - first one up to 20 completions on approx :15 sec rest (free) and the second one up to 16 completions on approx :24 sec rest (fly). I feel like Im working really hard - much harder than at a typical masters practice, and have never swum this much fly (my 100 fly was the absolute worst swim of them all). I swim one other workout each week that is usually dedicated to platinum speed stuff and resistance (parachute). My all out 25 times are slightly slower than prior seasons right now (about .5 sec). Compared to prior training seasons, the amount of swims per week is the same though I would normally do alot of lactate work. Also I am used to weight training 2x a week which I am not doing at all.
So I am wondering if I need to give this training longer to show effects, or if I should take the hint that it doesnt seem to be working for me and switch to other stuff. I have just under 2 months before the championship meet I am supposed to attend, so I feel woefully behind/under-prepared at this point. Help!
I've been doing USRPT exclusively i.e. 5 days a week, for six months. It was only about two and a half weeks ago that I felt like I had turned the corner. I swam a 200 free 3 seconds better than I did shaved and tapered last year at Nationals.
My results may not be typical, but there is no question for me, that it takes time. USRPT two times a week is a good start, but unless you commit to it full time, I believe you will not reap it's full effect.
