Need Help? You've come to
the right place!
Here is what you need to know about
starting
ASRSpeed Training:
Step 1: When you login for the first time you will automatically
be sent to the new account set-up page.
Step 2: If desired, update your password
by clicking on the "My Account" link in the menu and then clicking "Change Password".
Step 3: You will need to run a series
of trials in order to establish the parameters of the algorithm.
The method for trial testing is as
follows (use this same method if you are requested to run additional trials):
Run a total of three
10 meter fly-in runs.
- Make sure you have warmed up sufficiently.
The fly in portion should be 20 to 25 meters long. You must be at full speed at
least 2 meters before the start of the timing zone. Take a 4 minute rest between
each trial.
Run one 300 meter fly-in run. The fly-in
zone need not exceed five meters.
There are three ways of timing the
initial speed trials: Electronic
timing, Self timing and Coach/other timing.
- Electronic
timing is the best timing method because of its accuracy.
- Self timing
is the next best method because there is a higher rate of consistency over other
methods (other than electronic timing) once the technique of timing has been practiced.
Adding a colorful piece of cloth or other material at the beginning and the end
of the timing zone makes it easier to start and stop timing. After timing several
attempts, you will find that your accuracy has improved dramatically.
- The least
accurate timing method is the use of someone else to time your fly-in runs. In order
for the timer to clearly see both the beginning and the end of the timing zone requires
that they be far away to see both sides (a 60 meter run with a 20-25 meter fly-in
would force the timer to stand far away from the timing area. An alternative method
is to have a thin string or ribbon barrier across the running surface, with a colorful
cloth attached it and one and loosely tied. The timer can wait at the finish line
and still see when the runner moves through the string at the beginning of the timing
zone. see images below:
Once you have completed the above,
return to the site and enter the 10 meter fly-in time and the 300 meter fly in time
in the appropriate boxes.
Click on My Workouts to enter your
initial data.
After entering the data, you will return
to My Workouts
- Click on “Go to Scheduled Workout”
to receive your first workout
- In the Scheduled workout area you will find your workout plan
in the blue area at the bottom. You will find the distance, goal time, and additional
instructions for running the repeats.
- Above the blue shaded area is the
Workout Results box. Make sure the correct date is entered and the number repeats
you were able to finish under the goal time, then click on the “Save” button.
- Enter your results anytime prior
to your next workout day. You will receive a different distance and goal time for
the next workout.
If you don’t run under the goal time
on your first rep, wait 4 minutes and try again. If you still are over the goal,
enter “0” in the “Repetitions” box. When you login for your next workout, you will
receive a new workout. If you are unable to run under the goal on this workout as
well, enter “0” in the “Repetitions” box. The next workout will ask you to retest
your 10m and 300m runs.
Whenever you run under the goal for
10 reps, you will be asked to re-test the fly-in 10m and the 300m for your next
workout. This means you are running FASTER!
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There are many reasons why you may
not be able to stay under the goal time for a workout. Wind and weather conditions,
fatigue, illness and other factors affect each runner and each session differently.
Sometimes a runner will have a 10 run day following a zero day.
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Our approach is to work speed from
“inside out.” In other words, your goal is to gradually sustain high meters per
second over progressively longer distances. Giving you repeats of distances that
result in a much faster decline
in such higher end meters per second doesn’t accomplish
the goal.
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Yes,
you could do an assortment of technique drills, core stability work, proprioception,
etc. However, the actual contribution of these activities to your goal—high speed
sustained over longer distances—is difficult to determine. Our philosophy is:
1)
do as little as necessary, not as much as possible
2) do what is assessable
and measurable
3) do what is specific to what you’re trying to accomplish—run faster!
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How do I
look at past workouts?
You can look at your workouts for the previous 30 days when you look at your next workout. In order to see your past workout/results contact us at info@asrpseed.com. We will send your previous workouts for as far back as you need or for any particular workout.
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If you are involved in competitive club or team sports, regardless of your age, you can benefit from the speed gains you'll experience
using the ASR system. it's simple and not very time consuming.
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ASR was the result of coaches taking advantage of current
scientific studies in the field of human locomotion.
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Most coaches and athletes are not aware of the existence of the patented algorithm the system is based upon. Without the algorithm, workouts are mostly trial and error and at lot more running than is necessary.
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The answer to that is yes and no. Yes, the system will provide what is needed for each person to
reach his or her individual maximum performance without unnecessary work and wasted time. No,
the actual results will not be the same for everyone because performance is based
upon a lot of factors including strength, the ability to create and release elastic
energy, etc.
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On windy days, athletes
should always run with the wind at their backs. The key is fast running, and running with the wind is the kind of 'sprint assistance' that does not alter mechanics. It's possible that your runs will seem almost 'too easy,' as you complete 10 repeats under your goal
time. If this is the
case, report your workout as usual. Your next workout will automatically ask
you to repeat your test runs again. In this case, because it was a wind-driven workout,
you only need to re-run the 10m test runs. When entering the data, just insert the
same 300m time you ran in your previous test. The algorithm
will provide you with the proper time and distance for your next workout.
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There is no evidence we've gathered over the previous four years of testing to indicate that a conditioned
athlete is at an increased risk of injury doing this kind of training. Nothing can guarantee that you won't be injured because injuries can do occur in every sport. However, this workout has
shorter running times and distances then virtually all other workouts.
If you have additional questions please contact us at info@asrpseed.com
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