Training for Speed Part 2

Last time in Part 1 we talked about training for speed and I gave the scientific evidence of how the energy systems work, the limits of each energy system that’s involved in speed training and how the set up of the beginning stages of training should be. 

This time we’re getting down to the nitty gritty! Prime grade A examples of how to design a program to help athletes get faster. 

This sample speed training program is over a period of 4 weeks (4 microcycles). This is the kind of program I would use within the general preparation period. If you notice, the athlete would only go up to 30 meters and there is a reason for that; the reason being, the athlete should not move up past a certain level without first mastering the current or previous level as it is with all things. Remember to increase the intensity and volume every week when following the principles of overloading; the athlete will make gains in strength when he/she works at a greater volume and intensity to which they are accustomed to. Speed/Acceleration training should be a year round session in any speed training program to allow for the actualization of speed work or to see the athlete reproduce the desired result 80% or more of the time. Without stabilization (continuing to train speed twice a week year round) actualization cannot occur. Give these workouts a try, vary them according to the athlete, make them fit for your group and watch your athletes improve like never before. 

Week 1; Day 1

Speed Warm up

5x20m. Rest 2-3 min

*focus on explosiveness, low heel recovery, punch the knees forward, push back*

5x30m. Rest 3 min

Total volume: 250 meters

*focus on forceful drive of the arms, everything down*

5-10 minute cool down

 

Week 1; Day 4

Speed Warm up

 *lower the volume from the previous speed day*

4x20m. Rest 2-3 min

4x30m. Rest 3 min

*continue to focus on explosiveness, low heel recovery, pushing back*

Total volume: 200 meters

10 minute cool down

 

Now we are going to increase the volume from the previous week

 

Week 2; Day 1

Speed Warm up

2x5x20m. Rest 2-3 min between reps, 8 min between sets

5x30m. Rest 3 min

*focus on pushing back, staying patient*

Total volume: 300 meters

5-10 minute cool down

 

Week 2; Day 4

Speed Warm up

*lower the volume from the previous speed day*

6x20m. Rest 2-3 min

4x30m. Rest 3 min

*focus on staying patient, push-push-push*

Total volume: 240 meters

10 minute cool down

 

And, again, we will gradually increase the volume to allow for adaptation

 

Week 3; Day 1

Speed Warm up

6x20m. Rest 2-3 min

2x4x30m. Rest 3 min between reps, 8 min between sets

*continue to cue proper technique, toe up, knee up, heel up*

Total volume: 360 meters

10 minute cool down

 

Week 3; Day 4

Speed Warm up

*lower the volume from the previous speed day*

6x20m. Rest 2-3 min

6x30m. Rest 3 min

*continue to cue proper form and technique, pushing off the line, everything down*

Total volume: 300 meters

5-10 minute cool down

 

Continue to increase the volume and intensity

 

Week 4; Day 1

Speed Warm up

6x20m. Rest 2-3 min

2x5x30m. Rest 3 min between reps; 8 min between sets

*focus on being powerful not quick, pushing down, everything down*

Total volume: 420 meters

10 minute cool down

 

Week 4; Day 2

Speed Warm up

*lower the volume from the previous speed day*

2x5x20m. Rest 2-3 min between reps; 8 min between sets

5x30m. Rest 3 min

*everything down, low heel recovery for at least 4 steps, powerful is key, not quickness*

Total volume: 350 meters

5-10 minute cool down

There it is and remember this is only 4 weeks! Imagine what the other weeks look like!!! Hmmm……..! Lol. We’ll get into that next time!

Continue in knowledge my friends!

 

Charone

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