crazydangles
06-03-2004, 04:12 PM
Everybody that plays sports knows speed kills, and in certain sports that extra step you have on your opponent can make you the hero. There has been many ways to train for speed some do plyometrics some do sprints. There is a simple equation for speed explosiveness + stride length + Stride Frequency= Speed. In order to get explosiveness you need to become more powerful such lifts as squats, power cleans and dumbbell swing. You will need to build abs strength too. Explosiveness is important in your start. Such athletes as Martin St. Louis are explosive in there first 3 steps which gives him time and space with the puck.
In order to create stride length you must stretch most athletes throw off strutting as waste of time. But if you stretch and your stride becomes longer it can cut . 1 . 2 of your 40 time.
Stride frequency is the 3rd part of speed some smaller athletes who dont have the longer stride of say someone who is 6'2 or 6'4. The way to increase stride frequency is by dot drills and ladder drills. Only train stride frequency until you muscle start to burn a little because you want your muscles to move as fast as possible, you dont want to pick up bad habits. Bottom is a schedule to help with speed training.
Monday
abs workout
Strech
Power cleans 3x15 proper form
Jump squat 3x10 do not use heavy weights o
sprints 10 times 40 yards
Plyometrics program
Tuesday
Strech
Dot drills
Ladder drills
Wednesday
abs workout
Strech
Thursday
Squats 5x10
Power Cleans 2x12
Dumbell Swing 3x20
run staduim stairs for long as possible
dot drills
Strech
Friday
Strech
Plyometrics
10 sprints at 10 yards
Saturday
abs workout
Strech
Sunday
Strech
If you are interstead in the plyometrics or absworkout Email me at BBOD88@aol.com
- Alex
In order to create stride length you must stretch most athletes throw off strutting as waste of time. But if you stretch and your stride becomes longer it can cut . 1 . 2 of your 40 time.
Stride frequency is the 3rd part of speed some smaller athletes who dont have the longer stride of say someone who is 6'2 or 6'4. The way to increase stride frequency is by dot drills and ladder drills. Only train stride frequency until you muscle start to burn a little because you want your muscles to move as fast as possible, you dont want to pick up bad habits. Bottom is a schedule to help with speed training.
Monday
abs workout
Strech
Power cleans 3x15 proper form
Jump squat 3x10 do not use heavy weights o
sprints 10 times 40 yards
Plyometrics program
Tuesday
Strech
Dot drills
Ladder drills
Wednesday
abs workout
Strech
Thursday
Squats 5x10
Power Cleans 2x12
Dumbell Swing 3x20
run staduim stairs for long as possible
dot drills
Strech
Friday
Strech
Plyometrics
10 sprints at 10 yards
Saturday
abs workout
Strech
Sunday
Strech
If you are interstead in the plyometrics or absworkout Email me at BBOD88@aol.com
- Alex