Originally Posted by
acslater55
Thanks for your reply! That is what I am trying to figure out. Is it worthwhile to do any kind of velocity type training in the gym. Things like plyos or "throw the sled" like they recommend on UpUpUp. It seems like it may have some application to the track, but I am unsure how to really spend my time. I am already pretty strong (squat 405 lbs at 200 lbs body weight). Its hard to know whether to add any velocity training in the gym or to just go ahead and do strength in the gym and speed work on the bike. There seems to be people in both camps.
Understand that "throw the sled" simply means accelerate it quickly using an appropriate load on the sled that's light enough to accelerate yet heavy enough such that you don't throw it into the limit screws.
It's simply an explosive effort. It's common to do these with squats. Not full-on jump squats, just start fast and finish slower at the top.
Plyo box jumps achieve the same thing.
You don't need fancy equipment to get the gains.