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August 21, 2010

Speed vs. Endurance - The Haynesworth Fitness Test

Written by Coach Tom

Two weeks ago one of our runners wrote me about taking the "Albert Haynesworth Fitness Test". 

For reference, Haynesworth is a star defensive lineman for the Washington Redskins.  He made headlines at the start of training camp when the 'skins now coach, Mike Shanahan, refused to let him practice until he passed a "standard fitness" test.  According to Shanahan this test was basic and had been completed by every other player.  The fact that one of his most important players couldn't complete the test irked the new coach and gave cannon fodder to the media around the beltway for two weeks. 

Here's the test:

  • Run a 300 yard shuttle run in under 70 seconds
    • Do this by running goal line to the 25 yd-line and back 6X
  • Take 3 minutes and 30 secsonds recovery
  • Repeat the 300 yeard shuttle run in under 73 seconds

Upon first glance this looks like a run of 300 yards (~275 metres) in 1 minutes and 10 seconds, a big recovery, and then the same thing in 1 minute and 13 seconds.

Oh, it isn't.  Foot in mouth

The exercise is an accute assessment of explosiveness, quickness and balance.  There are no less than twelve separate accelerations required along with ten 180 degree directional changes.

Our runner who ran the test told me "I felt like I was doing a strength test" and to an endurance runner this makes sense as we have developed our slow twitch, arobically funded systems in preparation for 3, 6, 13 and 26 Mile races.  Even though Haynesworth (listed at 6' 6" & 350 lbs) could never hang with any of us in a 5K, his ability and fitness is undeniable for his trade.  In fact my guess is that if we took a random sampling of Focus-N-Fly runners and had them race Albert Haynesworth this is the percentage of people who would beat him by distance:

  • 5K = 100%
  • 1K = 80%
  • 100m = 50%
  • 50m = 25%
  • 25m = 15%
  • 10m = 5%

In other words none of us big, slow distance runners would have any chance against a professional football palyer like Haynesworth in a short burst effort that falls right in his wheel house.

Hopefully this is thought provoking but I still haven't given you any practical advice so here it is.

We use running drills to help develop fast twitch muscles, anaerobic metabolism, and neurological response.  These drills makeup less than 1% of total weekly mileage and less than 5% of total time spent training. We also use fast interval training (<1500m pace) as an extension of this development for 5-10% of weekly mileage.   Both these exercises have specific objectives and can be beneficial.  In fact if you weren't doing these then you would have no chance against Albert Haynesworth in any race of 100m or less.  The bottom line is that we weigh this part of the regimen according to perceived value (it is valuable but not as valuable as all the aerobic work we do).

So you will continue to see the majority of your assignments focused on maintenance/easy and threshold/comfortably hard paces.  We know for certain the benefits of extended aerobic stress and they are well documented for endurance races but could they help a high-performance, short burst athlete in the NFL, NBA, MLB or NHL? 

My guess is they probably could and I often wonder why more professional ball players don't utilize distance running in the off season.  It has been documented that the aerobic contribution is dominant in all races from 400m up so there is a contribution at shorter distances as well.

As distance runners we need to focus on the aerobic stresses that will help us improve the most.  Just don't forget about those drills and faster intervals when they're assigned.

Oh and the next time you're watching football on the weekend and you see those big guys gasping for air - just think of the Albert Haynesworth fitness test and the fact that all those guys have passed the test. 

Pretty incredible!

 

**BTW I am posting my Albert Haynesworth fitness test results on the forum in hopes that we might get a few others to take the test and post accordingly.

 

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