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Other/Mixed Naked Quick and the Dead?

Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)
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Michael Dyer

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First of all very impressed with the book, read it in almost one sitting. It jives with a lot that I’ve read and thought about lately, that redlining the engine may not be the way forward. I also like how it’s something you can integrate into what you’re doing, like OS.

I was thinking about what would be the naked equivalent (it’s already “half naked” because of the push ups, although of course resistance bands, etc), and was thinking jump squats as shown but not really explored in the book, and maybe just plain short sprints as described in Victor’s routine. Why not got for a 15 second sprint, not necessarily upstairs, walk for 2:45, 3 minute interval. I mean if I understand it correctly.

I’ve just gotten the book, though, so does anyone have any thoughts or suggestions on this?
 
I think 15 second sprints would be way too much. You’re only accelerating maybe half of that then you’re holding speed for a short duration then actually slowing down the remainder of the sprint. The main power output portion would probably be in the 4-6 second range unless you’re an elite class sprinter. Recovery time becomes a major factor too. A 15 second all out sprint will drain you and you won’t be ready for another one with full power output anytime soon.

I believe short sprints in the 30 meter range would be more suited. Maybe do one EMOM and after the 4th one rest for 2-3 minutes and start the pushups. That would just be one series. If you’re rolling dice there’s going to be days when you do 5 series which would be 20 sprints and that’s a lot. I’ll be interested in what others have to say too because I recently started sprint training for the Senior Olympics and was looking to incorporate Q&D principles.
 
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First of all very impressed with the book, read it in almost one sitting. It jives with a lot that I’ve read and thought about lately, that redlining the engine may not be the way forward. I also like how it’s something you can integrate into what you’re doing, like OS.

I was thinking about what would be the naked equivalent (it’s already “half naked” because of the push ups, although of course resistance bands, etc), and was thinking jump squats as shown but not really explored in the book, and maybe just plain short sprints as described in Victor’s routine. Why not got for a 15 second sprint, not necessarily upstairs, walk for 2:45, 3 minute interval. I mean if I understand it correctly.

I’ve just gotten the book, though, so does anyone have any thoughts or suggestions on this?
+1 to @Hasbro. I have tried 10 second hill sprints with the 5/4 format and it was too long. 5 seconds or 7 seconds worked well.

Maybe 10 seconds could work for the 10/2 format.
 
others have to say too because I recently started sprint training for the Senior Olympics and was looking to incorporate Q&D principles.

Interested to know how it goes.
I'm using Q&D as is and will start sprinting again in a few weeks.
There is always variability based on training history and sprint ability etc but in general, for speed, you'd need more rest. Especially age and intensity in the mix!
 
Interested to know how it goes.
I'm using Q&D as is and will start sprinting again in a few weeks.
There is always variability based on training history and sprint ability etc but in general, for speed, you'd need more rest. Especially age and intensity in the mix!

I didn’t start my sprint training until about 6 weeks ago. I was using Q&D “as is” leading up to the district qualifiers about 3 weeks ago along with an isometric program from Athletic Quickness that uses resistance bands. That program focuses on hip flexors, hip abductors, hip extensors, and knee flexors. I didn’t start it until about 2 weeks before the qualifiers so there wasn’t enough time to say what effect it had on my speed but I’m sure it’s helping.

Become a Faster Athlete and Better Player in Days

Because of a late injury I wasn’t able to go all out in my 100m race but I did qualify for the state finals next year so I’ve got plenty of time to get my training dialed in. I feel like during the winter off season months Q&D “as is” will be good for building strength and power but once I start a regular sprinting routine around March I think I’ll ease back on it. At that point I would still like to integrate the Q&D principles into my sprint workouts somehow. Just haven’t figured out how to best go about it. I figure maybe something along the lines of what I spoke about in my earlier comment (30 meter sprints) but I’m just guessing at this point.
 
Here is a nice protocol from Craig Marker:
Combining the above components we can create an example protocol. Load a sled so that you can move fast (hill sprints would work too). Sprint for 8 seconds as far as possible. Measure the distance after each push and maintain it. Do one set every minute for 4 to 10 sets (vary the volume each session by doing low medium and high volume days). If you can’t maintain the distance, the training session is complete and you need to add more rest to your next training session.
Source:
HIIT versus HIRT

I think the "measuring the distance" part is crucial here, to have an indicator of power decline.
 
Good on you @Hasbro!
I'm up for any which way to improve speed.
There's a lot to consider, a lot of views, opinions, training styles and many variables.
What do your competitors do? How do other sprinters in your age group train?
You may find a huge range of opinions but with one common observation.....recovery needs with age increase.
What you do, how you do it will depend on finding your sweet spot, that zone where speed adaptations occur without breaking down.
I've found that it's best for me to separate sprint training from other training pursuits of gpp.
When sprinting, 2x week, everything else is low cns and easy if at all.
Long rests for speed. A minute per 10 metres.
 
Here is a nice protocol from Craig Marker:

Source:
HIIT versus HIRT

I think the "measuring the distance" part is crucial here, to have an indicator of power decline.
I tried to measure distance when I did Q&D with sprints, but the problem I had was that I didnt have enough time to walk to the starting point. Maybe I´m just too fast.
 
so in the book it mentioned sprint distances of 35meters. you could also consider "Victors" routine, ie stair sprints +pushups.
 
The main power output portion would probably be in the 4-6

For me 4 sec is spot on. 5sec was 'to much' I experimented the last year quite a lot with the 033 and 044 template 'naked' style: jumps, hill sprints, pushups.

Sprints are regarded as 'power training' as long as you are accelerating. I felt that I reached top speed at 4 seconds, and the last set can be quite hard.

In spring/summer (after a few longer flat sprints (8-10 sec) on which I came to a slight muscle tear really fast last year...) I had my first real sprint exposure for a longer period of time, and I found the hill great.

the first 2 or three sessions the legs were worked thoroughly with a bit of soreness overall. To me it seems literally the fastest way to deplete the ATP/Cpr system. On the perceived effort level they more than hold the candle to me to snatching 40kg in the (5r/4) frame.

for Q&D sprinting I use a gymboss interval timer and start each sprint out of a slow jog, from beep to beep.

2019-08-06 20.05.19.png
hill sprints for four seconds within the 033 frame.

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hill sprints on the 044 snatch frame.

jumps work also great. I go with 6 per repeat:
2019-07-25 08.40.56.png
6 jumps x4 every 3 minutes for six series.
 
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In spring/summer (after a few longer flat sprints (8-10 sec) on which I came to a slight muscle tear really fast last year...)
I pulled my hamstring doing 10 sec hill sprints using the 044 protocol. 10 seconds was a bad idea.

+1 to the perceived effort as well vs. The snatch. At equal duration, the sprint feels way way harder to me (my snatch weight is 24 not 40, so that may play a part).
 
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FWIW, I have tried these up and down hill - I far prefer flat ground. Sprinting is hard enough.

-S-

I prefer flat ground too. And for anyone that wants to try this on hills I highly suggest you ease into it over time. A few years ago I started doing hill sprints on a fairly steep hill. It was about 80 yds and I would sprint up and walk down 8 times. And like an idiot I went all out on day one. After a week of that I could barely walk and had severe plantar fasciitis that took me nearly 2 years to get over and I still have lingering effects from it to this day.
 
I pulled my hamstring doing 10 sec hill sprints using the 044 protocol. 10 seconds was a bad idea.

+1 to the perceived effort as well vs. The snatch. At equal duration, the sprint feels way way harder to me (my snatch weight is 24 not 40, so that may play a part).

It's crazy what an all out sprint does. My sprints of 'just' 4 second to 10-11sec of 5 snatches.

FWIW, I have tried these up and down hill - I far prefer flat ground. Sprinting is hard enough.

-S-
It is not to make the sprints harder but 'safer', much less eccentric loading and less impact on the landing.

I prefer flat ground too. And for anyone that wants to try this on hills I highly suggest you ease into it over time. A few years ago I started doing hill sprints on a fairly steep hill. It was about 80 yds and I would sprint up and walk down 8 times. And like an idiot I went all out on day one. After a week of that I could barely walk and had severe plantar fasciitis that took me nearly 2 years to get over and I still have lingering effects from it to this day.

Easing into is always a good suggestion, but not when it comes to myself...
I do some regular jogging for the past 3 years or so and my technique is more towards forefoot landing (I started doing this maybe 20 years ago). So I think my feet got a bit of condutioning by that.

But nevertheless, sprinting is a special poison in many ways. And just a second more ore less (regarding to the q&d protocol) makes a hell of a difference. When rapid and deep depletion of the ATP/Crp system is an aim sprinting seems to be the fastest way...
 


This is a quarantined Q&D option with jumps. I first got introduced to using jumps in a practice session at the StrongEndurance seminar in italy 2018, were it was used as an option for participants done on the minute, also as there were limited amounts of kettlebells to use.

I did these at times often til then, and here and there. I like to land on my forefoot at extended feet. Then quickly reset and jump again. This option demands and develops strong calves and achilles tendon and cam be taxing on them. I have to note, that I jog on my forefoot for years.

A 'safer' option would be to land on flat feet in the quartersquat/power position quickly reset to standing then quickly reset into power position and jump again. Resetting is recommended to keep form and keep high power output on each jump.

Even powerfull quick bodyweight squats to a low box or chair and just crisp and strong pushups would be a great minimalistic training.

This can be done everywhere, anytime absolutely no equipment but the clock if one wants to stay within the q&d timing frame.

Jumps/sprints can be as powerful as they can get. These options also really drive home the q&d message of doing the work as powerful as possible: there is no progression in the sense of doing more reps (also using heavier weight for the sake of it with the kb ballistics is a progression) or series. It does not get easier, you might get more powerful. As you get more powerful, you burn the ATP/CrP faster and more deeply.

The template as such is great to be getting focused quality reps in with the added benefits comming along with the intended execution.

Jumps provide triple extension, build power, speed, bone density, tendons. Ease into it, form and especially landing mechanics are paramount.

Have a springy day.
 
@Harald Motz is there any benefit(s) and/or reason(s) why you don't go to full squat depth on your jumps? Does it help keep the power AND pace up as compared to a full depth squat jump which would be a touch slower because you're moving through a larger range of motion?
 
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