Both resisted and assisted training programs are key parts of the NASE 5-Step Training Model for the speed improvement of athletes in power sports. The study by Wibowo, on the Impact of Assisted Sprinting training (AS) and Resisted Sprinting Training (RS) in Repetition Method on Improving Sprint Acceleration compared both methods for their effectiveness in improving early and late acceleration.
Abstract
The purpose of this research was to determine the impact of assisted sprinting training (AS) and resisted sprinting training (RS) in repetition method on improving sprint acceleration capabilities. This research used an experimental method in the pre-test and post-test design. The research sample were twelve male collegiates track sprinters, athletic division Indonesia University of Education, Bandung. Six male collegiates track sprinters for AS and six male collegiates track sprinters for RS. It used simple random sampling. The instrument used was 30 m sprint test. After training three times per week for six week, data were obtained from pre-test and post-test processed statistically by t-test. The AS group and RS group showed significant changes on improving sprint acceleration capabilities. No significant different between AS and RS on improving sprint acceleration capabilities. In AS the increase was better than RS at a distance of 10 m from a distance of 30 m. While, in RS the increase was better than AS at a distance of 10-20 m and 20-30 m from a distance of 30 m. Accordingly, to improve acceleration at a distance 10 m use AS, while to improve acceleration at a distance of 10-20 m and 20-30 m from a distance of 30 m use RS.
Coaching Application: Although both AS and RS training improved acceleration, AS was slightly more effective during early and RS during late acceleration. The use of “contrast training” combines both AS and RS to alter motor patterns by using programs that impose demands easier (sprint-assisted training) and harder (sprint-resisted training) than the normal sprinting action during the same workout session. This approach may trick the neuromuscular system into performing at a higher level by making the task of sprinting more difficult or a bit easier than normal.
For both approaches (harder and easier), the resistance load is performed first, following by assisted training that makes sprinting an easier task. The heavy load is thought to excite the nervous system and allow for greater recruitment of motor neurons (post-activation potentiation) in the set that follows. Resisted sprints immediately follow the general warm-up and dynamic warm-up sessions. Three repetitions of maximum resisted sprints are performed, using a 2-5 minute recovery period between each. The contrast training session ends with one set of three repetitions over the same distance with no resistance or assistance. It is also acceptable to complete one resisted sprint, followed by one assisted sprint, and ending with one normal sprint. Another formula for contrast training is to complete 2-3 sets of one resisted effort, and finally a normal sprint.
Reference
Wibowo, Ricky. 2017 The Impact of Assisted Sprinting Training (AS) and Resisted Sprinting Training (RS) in Repetition Method on Improving Sprint Acceleration Capabilities. Jurnal Pendidikan Jasmani dan Olahra ga Volume 9 Nomor 1.
