ASR stands for
Anaerobic Speed Reserve.
Our training system is based upon a
patented algorithm developed by research scientists at Rice University in Houston, Texas. The algorithm can predict the final distance/time or time/distance for any athlete at distances from a few meters to a run of 4 minutes duration.
This
amazingly accurate (greater than 97%) algorithm is based primarily upon the rate of muscle fatigue of the individual runner.
A typical training method used by most coaches is sprint repeats. Sprint repeats are useful for improving storage and release of elastic energy and the development of proper coordination among the muscles involved in running.
The athlete is typically instructed to run X number of repeats at Y percent of top speed over a distance of Z.
The current use of sprint repeats has some serious flaws. The most significant of these flaws relates to the use of percentage of top speed of the runner and the number of repeats the athlete is expected to run.
Runners rarely know their actual peak speed over non-standard distances, such as a 45 meter or 85 meter run, since those are not typical race distances. Additionally, the number of repeats given to the athlete is generally 10, 20 or some random number. Even the best runners will tend to reduce intensity in the first few repeats so that they will be able to complete all of the repeats. This tactic is rarely successful at doing much more than allowing the athlete to merely finish number of repeats.
In other words, it is likely that the runner will never run at or near peak speed when the focus of the workout is on completing a specific
number of repeats!
Sadly, the main purpose of repeats, increasing storage and release of elastic energy and developing intermuscular coordination at peak speed, is lost in this type of quantity over quality training.
Another favorite training method is running over-distance,
such as running repeats of 250m, 300m, or more to increase sprint "endurance." What
does over-distance training do for the athlete?
It makes them tired!
Here's why: Over-distance running, by its very nature
decreases high end meters per second while attempting to improve the athletes energy
system. However, it's not the energy system that needs training!
It's the muscles that the energy system feeds that are
in need of training. Remember that the algorithm is based on rate of muscle fatigue
and not on "fuel" supply from an energy system.
The algorithm's incredible accuracy is based on the rate of muscle fatigue
for each athlete. The ASRspeed
system utilizes that fact in producing individualized
short distance workouts.
The better way?
Don't stress the body if it's not beneficial. Using energy
systems to maintain speed is nonsense.
The ASRspeed
system conclusively shows that proper training at shorter distances reduces final
times in longer distances!
ASRspeed
provides effective, individualized workouts that are performance oriented rather than number driven.
To use ASRspeed, the runner simply records times from 2 fly-in test distances: 10 meters and 300 meters.
Timing with a hand held stop-watch works very well both for fly-in test distances
and timing of workouts.
The following image is a picture of another method of timing using the ASR system.
Note that this is certainly a 'high-end' set-up, with MicroGate Polifemo infra-red
sensors and a MicroTab digital display clock.
However, the concept is the same whether using hand held watches or wireless gates:
simply record efforts through the recommended timing zone.
The algorithm predicts the runner’s speed reserve, based upon the times the runner has inputted, from a few meters up to 4 minutes of running!
We’ve been beta testing this training system for more than 4 years on hundreds of athletes—with exceptional results.
The ASRspeed
training system provides specific workout goal times. When the runner is unable to complete a run under the goal time, the training session is over!
Runners receive their workout instruction in this simple format:
45 meters < 5.20 seconds.
What this means is the runner should run as many repeats of the distance (45 meters) under the time (5.20 seconds) allowed.
In this case, 5.20 seconds represents 95% of the predicted running time for this runner.
So, how does all of this help you?
- True maximum effort runs increase your ability to create and utilize a much greater amount of elastic energy. More elastic energy= Increased
speed when you run!
- True maximum
effort runs will increase your intermuscular coordination at high speed. Increased
intermuscular coordination=Increased Speed when you run!
- True maximum effort runs below goal time
eliminate running to exhaustion.This allows you to complete 3, 4 or even 5 training sessions per week without experiencing reductions in performance and no residual fatigue.
Increases in training performance without residual fatigue=Increased Speed when
you run!
- Shorter, algorithm based runs eliminate the need for
long repeats. Increasingly faster short runs=Increased Speed at longer runs!
The ASRspeed
training system, combined with an effective weight training protocol, eliminates the need for hill runs, sled towing, parachutes and all the other toys, gadgets and gimmicks!
Is the ASRspeed
training system really that simple and effective?
YES!
Click below to run faster than you ever thought
possible!