On turning turnover to sprinter levels

Robert Grumbine said:

music to work with, which, on a right foot count only, could
be mentally played at 135-150 bpm. Suggestions?

Chariots of fire. Two footfalls per triplet.

Cheers,
--
Elflord

(Robert Grumbine) said:

What can I do to more specifically train up my turnover?

Simple butt kickers can help a little. I know they helped when I was
running the 400m. I would Google turnover exercises or something
similar.

John

Quoted message said:

What can I do to more specifically train up my turnover?

One thing I do, though not a training thing, but which does
help some, is switch away from mentally counting every stride
(1,2,3, 2,2,3, 3,2,3, 4,2,3, ...) to just going 'one and one
and ...'. It'd probably help to come up with a good piece of
music to work with, which, on a right foot count only, could
be mentally played at 135-150 bpm. Suggestions?

The Hypergravity is the arm to win.
www.pistacentrifuga.com
maximum power in the run
maximum ground reaction force during the run.
maximum frequency.
Giuseppe Italy

(Robert Grumbine) said:

What can I do to more specifically train up my turnover?

Run on a slight downhill. They have a special ramped track at the local
sports academy just for that (well, that and overal style).

(Robert Grumbine) said:

It'd probably help to come up with a good piece of
music to work with, which, on a right foot count only, could
be mentally played at 135-150 bpm. Suggestions?

Darude Sandstorm is 136 BPM

(it's my "Power Song"😉

jen

"Giuseppe Scuderi" <[email hidden]> wrote:

Hi Guiseppe

I can understand the first two points

Quoted message said:

maximum power in the run
maximum ground reaction force during the run.

But don't they work _against_ the third point?

Quoted message said:

maximum frequency.

You have to work harder on your "track", so why does it make frequency go
up? Or is frequency just a side-effect of the extra power/reaction force?

shinypenny said:

(Robert Grumbine) said:

It'd probably help to come up with a good piece of
music to work with, which, on a right foot count only, could
be mentally played at 135-150 bpm. Suggestions?

Darude Sandstorm is 136 BPM

(it's my "Power Song"😉

jen

I just want to know if there's something in my sugar!

shinypenny said:

Darude Sandstorm is 136 BPM

(it's my "Power Song"😉

jen

i found it on itunes and bought it because i figured it could turn out
to be handy 🙂

my favorite similar type of thing (although doesn't have as driving of a
beat) has been disco science by mirwais
(clip from the movie [censored] here with the song as the sound track about
50 seconds in (warning- there is some swearing in the clip if anyone
actually should watch it)

)

anyway, like i said, it doesn't have the same beat, and i'm not
suggesting it to help with turnover... but it's damn fun to listen to
while flying down a long steep hill on roller skates, and it's carried
over nicely to motivating me to do some fast running when it comes up in
the ipod rotation, so i figure your song should be useful like that too.
thanks!

h

steve common said:

(Robert Grumbine) said:

What can I do to more specifically train up my turnover?

Run on a slight downhill. They have a special ramped track at the local
sports academy just for that (well, that and overal style).

Why gentle? Try one of our 30% hills with slight loose gravel on top the
hardpacked dirt.😉 I can't count anywhere near as fast as my feet were
going nor did I have enough excess mental focus to even think about it.
(and falling was going to hurt) I did stay in the upright and vertical.
That time, anyway. It's interesting on snowshoes also, but I don't think
it was quite as steep, but close enough.

Dot

--
"The goal is training and adaptation, not destruction and injury."
- John Hardy
http://www.mountainrunning.coolrunning.com.au/misc/training.shtml

Dot dot.h@#duh?att.net said:

Why gentle? Try one of our 30% hills with slight loose gravel on top the
hardpacked dirt.😉

Ninny! ;-)

The gentle slope means you aren't working the power bits (either for
pushing or for braking) you just work the turnover, gait, alignment, etc

I guess the idea is to produce an "inverse treadmill incline", ie you
cancel the effects of wind resistance and gravity so the runner can go all
out without working the "power" pathways or the "boston preparation"
downhills.

steve common said:

"Giuseppe Scuderi" <[email hidden]> wrote:

Hi Guiseppe

I can understand the first two points

Quoted message said:

maximum power in the run
maximum ground reaction force during the run.

But don't they work _against_ the third point?

Quoted message said:

maximum frequency.

You have to work harder on your "track", so why does it make frequency go
up? Or is frequency just a side-effect of the extra power/reaction force?

It's not a zero-sum game any more, because the track increases the effective
gravitational acceleration. The reason that all of these things can go up at
the same time, is that the "effective gravity" (acceleration in the plane
orthogonal to the running surface) is much higher, around 2g.

With such a high acceleration, you will hit the floor pretty hard even with a
very rapid turnover. For example, increase turnover by 40%, and you still hit
the ground 40% harder.

Cheers,
--
Elflord

Quoted message said:

It's not a zero-sum game any more, because the track increases the
effective
gravitational acceleration. The reason that all of these things can go up
at
the same time, is that the "effective gravity" (acceleration in the plane
orthogonal to the running surface) is much higher, around 2g.

Exactly. The fly time is less becouse gravity is increaded.
If gravity is 2G, the frequency is about 10% more than the frequency in
the 100 meters dash.
Recently i have take a manual time in a young athlete 10.17 in 100 meters.
Contemporary more power, more frequency and more ground reaction force.
It very important that the position is othogonal to the surface of the track
the same position in 100 meters dash, after the 20 meters.
I hope you have understand me.

Quoted message said:

With such a high acceleration, you will hit the floor pretty hard even
with a
very rapid turnover. For example, increase turnover by 40%, and you still
hit
the ground 40% harder.

Exactly.
Giuseppe

To run speed is very important the force when the athlete is running.
This force is the power ( force x velocity) and
the power is maxima with the increased gravity.
( research University of Rome).
This is a revolution in the training of run.
Giuseppe

In article <[email hidden]>,

Giuseppe Scuderi said:

Quoted message said:

What can I do to more specifically train up my turnover?

One thing I do, though not a training thing, but which does
help some, is switch away from mentally counting every stride
(1,2,3, 2,2,3, 3,2,3, 4,2,3, ...) to just going 'one and one
and ...'. It'd probably help to come up with a good piece of
music to work with, which, on a right foot count only, could
be mentally played at 135-150 bpm. Suggestions?

The Hypergravity is the arm to win.
www.pistacentrifuga.com
maximum power in the run
maximum ground reaction force during the run.
maximum frequency.

If you're going to advertise, at least mention what prices you're
charging.

--
Robert Grumbine http://www.radix.net/~bobg/ Science faqs and amateur activities notes and links.
Sagredo (Galileo Galilei) "You present these recondite matters with too much
evidence and ease; this great facility makes them less appreciated than they
would be had they been presented in a more abstruse manner." Two New Sciences

Robert Grumbine said:

If you're going to advertise, at least mention what prices you're
charging.

He already posted this.

2600 euro for the 5.3m diameter track, 3000 euro for the 6m one.

Cheers,
--
Elflord

already posted this.

Quoted message said:

2600 euro for the 5.3m diameter track, 3000 euro for the 6m one.

Cheers,

I should like to install the first centrifugal track in United States.
The nation that i love an i like to visit.
Who can help me?
Giuseppe

Elflord said:

With such a high acceleration, you will hit the floor pretty hard even with a
very rapid turnover. For example, increase turnover by 40%, and you still hit
the ground 40% harder.

Gotcha, thanks. I was reasoning along the "it'll be a lot harder to drag
yourself airborn so you can't do it as quick/often".

Giuseppe Scuderi said:

I hope you have understand me.

Yep, I got it this time :-)

hope you have understand me.

Quoted message said:

Yep, I got it this time :-)

O.K.