The last cross country topic!

[KYLE ELLIS]

But there is more to speed than % of fast and slow twitch... why don't you list all of the factors you can think of (I'm not being snarky, you have a better grasp of this stuff than I do).

ok..
1- genetics (this includes the %of fast twitch to slow twitch that you are born with, also height, body type, the way you are built etc. etc.) Like me I have extremely flat feet, not good for sprinting.
2- Motor skill development- What you do at an early age is important (roughly 4-12 years old)... If my memory serves me correctly your body is still devolping your muscle fiber type until the age of like 4-5. Motor skill developments is huge, This is why it is importabt for kids to do a wide variety of sports at these ages.
3- Nervous system.. This component unlike muscle fibers type can be altered from training. This component is probably just as important as muscle fiber type. When you think explosiveness and quickness the nervous system is a huge component of this.
4- Flexibilty- Whole nother issue. But being able to achieve full range of motion is important. (of course with out overstretching)
5- Sprint mechanics/ technique- Efficiancy of the run
6- Strength- A strength component is also another factor, it has to be relational to body size. Being as strong as possible while being light as possible. So body building is not what we are looking for, instead lifting to increase recruitment and promoting the CNS is ideal. Some hypertrophy is innevitable to some point however. Sprinters may look big on tv, but compared to NFL guys the would be considered pretty light.
7- Training regimene- This includes alot (lifting regimene, periodization (rest), plyometric programs, overspeed and power drills, motivation etc.)
8- other- performance enhancing drugs. weather conditions, track surface, equipment,

If I think of anymore I will edit my post.

[KYLE ELLIS]

I think we can all agree, in a perfect world we could all train year round with our poles, pits and world class coaches. However in reality, the choices in the fall are cross country, football or "run 15 60s" on your own, for most kids. I don't know much about twiching muscles but I do know teenagers. Very few are motivated enough to train in the fall on their own.

Besides, the question wasn't which fall training method was better. The question was, is cross country harmful to pole vaulters. The answer is No. If you turn your fast twich muscles into slow twich muscles in the fall, just turn them back into fast twich mucles in the spring. Right?

I had to come back to this, you are born with % of fast twitch to slow twitch fibers. This never changes. What changes is that your nervous system slows down and your type II fibers can immitate slow twitch fibers. This takes a while to un-do

I will concede this argument because I don't have a exercising degree. However, my opinions are based on my experiences as a vaulter who ran cc and a coach who has coaches vaulters that have ran cc. Many times after a vault practice, I also ran the sprinters workout. I don't think I could have done this without the endurance I developed in cross country. I also recovered from practices much faster. There are benefits to running cross country.

One of the girls I coached ran distance. She wasn't the fastest kid I had but she jumped twice as often as the rest. Last year she placed 4th at state in Mississippi. She was a 9th grader.

I know that you are saying kids aren't motivated enough to run on their own. Ideally you would want to develop endurance in another way. Speed endurance is important to any good sprinter or long jumper, and elite pole vaulter. I think a good highschool vaulter should have enough spped endurance to run a good 300 hurdle race, and 200m or 400m. Main point being there are better ways to develop endurance for pole vaulting.