SpeedEndurance.TV Questions on Workouts, Training, Volume, & Drive Phase

I get a lot of questions in the mailbag.  (i.e. emails)

So instead of responding privately where only one person gets the benefit, I had a Google+ Hangout on Air session which are automatically recorded and uploaded to my YouTube channel on SpeedEndurance TV.  This way, everyone can benefit, including your competition!

In this video, the athlete/reader is a Master sprinter (and agreed to have it recorded, by the way)

I think there is a lot of value in our conversation, and it began by “Andy” asking me 3 questions in by email.

Questions on Workouts, Training, Volume, & Drive Phase

Question 1)   On trainings volume.  What is the benefit of doing  (for example) 1x4x50m vs 2x4x50m or 1x3x150m vs 2x3x150m. Do more reps help to develop speed or is it “just” to have enough stamina to do multiple events and rounds during competitions?  I am asking because I know I have to work on my acceleration (start and drive phase) and max velocity. If this is my first goal, do I need volume (i.e. a lot if reps)?

Question 2)  Related to the above, what is the best weekly trainings plan to improve Acceleration and Max velocity?  Should I do short to long And exclusively focus only on distances under 60-80m and plyometrics and strength training and skip completely the 150, 200, 250m runs for a couple of months or is still a mixed plan better?

Question 3) Is there an advice on how long to try and drive/ accelerate, or as of when to run upright? I am unsure if I should start to transition to upright after 30,40,50 m. Should I try different approaches and measure with Freelap ? For instance to see how to improve 60 or 80 m sprints with different acceleration phases?

If you don’t know the answer to these 3 questions, then I highly recommend you watch this 30 minute recording on SpeedEndurance TV.