10 Tips For Speed Training Workouts

[secretlifter3]

Often I see guys show up at a track or a field, and do a little jog + few stretches and jump into the sprints/runs, on the typical location on the field/track. Getting yourself ready like that is not only increasing your risk of injury, but the benefit from the workout is not going to be anything near optimal.

1. 30 minute dynamic warm up minimum, anything less and your body isn't loose enough/warm enough nor is your CNS fired up yet.

2. Run with the wind behind you, the goal is running as fast as possible (when training speed), as almost all top sprinters/fast guys do, adjust your position on the field or track so the wind is behind you.

3. Run with your cleats/spikes, not your running shoes! Same reason as above, you want to be going as fast as you can.

4. Make use of static stretches. That's right, static stretches are not the devil they've been made to be for warm ups, as long as they're not actually held that is... All the typical stretches we're familiar with, they're all great to do to increase range of motion at the start of a warm up after a jog, holding them for several reps of just 1 second.

5. Make sure of drills to get elasticity going before doing sprints, incorporate a variety such as high knee skips/runs, butt kicks, straight leg bounds, backward extension run, karoake, etc.

6. Do several sets of speed drills (ex. fast leg) to get your CNS fired up.

7. Do several runs over shorter distances at speeds of 60-80% speed so your body gets preped for the specific task at hand, running.

8. Use leg swings to achieve high range of motion through the hamstrings, hips and glutes. Leg swings are an excellent dynamic stretch.

9. Full recovery between the sprints! Unless you're a distance runner, or a sprinter in GPP, or doing specific RSA workouts, then take full recovery between sprints. General rule of thumg, 1 minute rest per every 10 meters sprinted (ex. 50m sprint = 5 mins rest).

10. Stay warm and loose in between sprints. Don't just stand in one place or sit down, do a couple run offs, a drill, leg swings to stay loose.

[secretlifter3]

can u give tips on how to become a speed training expert at age 17?

Could you stop trolling my threads?

[Snowman723]

Could you stop trolling my threads?

He has a point...

[secretlifter3]

Bump

[secretlifter3]

Bump

[someonefat]

cleat spikes you recommend?

[secretlifter3]

cleat spikes you recommend?

For non sprinters (who don't have track spikes), yes.

[ryux999]

is it true, the faster u sprint or more you sprint, ur vertical will also increase? if so, what is yours?

[aandre]

9. Full recovery between the sprints! Unless you're a distance runner, or a sprinter in GPP, or doing specific RSA workouts, then take full recovery between sprints. General rule of thumg, 1 minute rest per every 10 meters sprinted (ex. 50m sprint = 5 mins rest).

I have always followed this rule, but I read this article (bottom of pg 3 - top of pg 4) and now I'm wondering if I should be shortening my breaks. He even specifically says that when a full recovery between sprints is allowed, the training "has little influence on the development of maximum speed and none on the development of endurance."

It seems that all three types of rest periods can be useful to target different weaknesses. I'm wondering if you agree with this or would say that full rests are always better - and why?

ww.elitetrack.com/articles/read/4066/

[Pazienxa]

is it true, the faster u sprint or more you sprint, ur vertical will also increase? if so, what is yours?

correlation b/w VJ and sprint is more closely related in the initial accel phase when there is a lot more knee movemenet. VJ is knee dominant similar to accel. but as u reach top speed, sprinting becomes hip dominant.

[secretlifter3]

is it true, the faster u sprint or more you sprint, ur vertical will also increase? if so, what is yours?

There is a connection between your vertical and your acceleration power as well as your top speed. Getting faster does aid your vertical and vice versa. I have not tested mine in quite a while.

[secretlifter3]

I have always followed this rule, but I read this article (bottom of pg 3 - top of pg 4) and now I'm wondering if I should be shortening my breaks. He even specifically says that when a full recovery between sprints is allowed, the training "has little influence on the development of maximum speed and none on the development of endurance."

It seems that all three types of rest periods can be useful to target different weaknesses. I'm wondering if you agree with this or would say that full rests are always better - and why?

ww.elitetrack.com/articles/read/4066/

What's your training goal?

[aandre]

What's your training goal?

Better 100/200 times...

Let's say I want to increase my speed endurance in the 200 because I have a huge dropoff in speed down the last 100m. What are the different effects of doing 4x150m or 3x200m or whatever with full recovery vs. doing 2x3x100m or 3x2x100m with 3' between reps and 12' between sets or whatever recovery?

Or another example - I have no problems with speed endurance in the 100m, so I'm trying to improve Max V and acceleration and am doing 6-10 reps of <60m. What breaks would you use there?

[secretlifter3]

Better 100/200 times...

Let's say I want to increase my speed endurance in the 200 because I have a huge dropoff in speed down the last 100m. What are the different effects of doing 4x150m or 3x200m or whatever with full recovery vs. doing 2x3x100m or 3x2x100m with 3' between reps and 12' between sets or whatever recovery?

Or another example - I have no problems with speed endurance in the 100m, so I'm trying to improve Max V and acceleration and am doing 6-10 reps of <60m. What breaks would you use there?

Incomplete recovery would be done as split runs... example 3x240m broken into 3x4x60m. 90-120 secs rest between reps and full recovery between reps. Ideal for start of speed endurance work, coming off int. tempo.

The 4x150 and 3x200 workouts are quite ideal for true speed endurance work. The 2x3x100 type workouts... can be done as int. tempo (earlier in the year), at 85-90% speed, with higher volumes and shorter rests.

When aiming to improve acceleration and Max.V, always go with full rest unless you're in GPP (where both type of work is done).

[qb0708]

1. 30 minute dynamic warm up minimum, anything less and your body isn't loose enough/warm enough nor is your CNS fired up yet.

Not going to disagree with the use of 'dynamic' warm-up (personally I utilize 'Pre-Workout Activation' but that's just semantics).

My problem is that you can't put a finite time limit on a 'warm-up' period. The biggest thing is going to depend on what facility, climate, and the meteorological considerations for the day. Also the time of year (GPP, SPP, Comp.) will influence how long your warm-up is.

I.e. on a hot humid day, I need no more than 10-15 minutes to be fully ready for a sprint session. On a cool windy day, I need closer to 20-30 minutes to be ready to sprint. (What's unfortunate is that your fitness level is usually lower during the time it is cooler and higher when it is warmer, that is at least where I live.)

2. Run with the wind behind you, the goal is running as fast as possible (when training speed), as almost all top sprinters/fast guys do, adjust your position on the field or track so the wind is behind you.

I'd caution against this. There are times when the use of overspeed training is useful, but sometimes resisted sprints are also useful. You wouldn't want to do all overspeed during GPP for a sprinter.

For a Football Player running against the wind is more favorable because you always have extra external load (Pads, Helmet).

Now, all these recommendations are dependent on the wind MPH (the higher the wind the more you have to be careful, lower than your can be more careless with if you chose to run into or with it), but regardless, I wouldn't recommend to always run with the wind behind you.

4. Make use of static stretches. That's right, static stretches are not the devil they've been made to be for warm ups, as long as they're not actually held that is... All the typical stretches we're familiar with, they're all great to do to increase range of motion at the start of a warm up after a jog, holding them for several reps of just 1 second.

Personally, (and let me first make a point that in regards to pre-workout preparation, I am all about subjectivity) I would prefer PNF stretches (10 sec. Isometric hold) over a 1 second static stretch hold.

So in regards to static vs. dynamic vs. PNF vs. passive stretching during warm-up period, I'm all about letting a trainee (and myself) do it by volition, of course with a conservative mind.

9. Full recovery between the sprints! Unless you're a distance runner, or a sprinter in GPP, or doing specific RSA workouts, then take full recovery between sprints. General rule of thumg, 1 minute rest per every 10 meters sprinted (ex. 50m sprint = 5 mins rest).

Won't disagree with 'full recovery' to develop speed. But a 20-30m sprint needs more than 2-3 minutes to recover from (I believe Charlie Francis recommends ~4-5 min.) I'm personally one of assigning ranges as a less fit athlete needs longer, more fit less.

10. Stay warm and loose in between sprints. Don't just stand in one place or sit down, do a couple run offs, a drill, leg swings to stay loose.

This is a great, yet over looked recommendation. The use of relaxation exercises help the aerobic process inter-repeat. Simple shaking of the legs (a la Verkhoshansky) is a great way to help facilitate recovery, and leg swings help keep the ROM of the muscles during the rest-period.


Being that your are from Canada (and mention GPP, RSA, etc.), I'm assuming your knowledge comes from Charlie Francis?

If so, (and assuming you have reviewed many of his materials), what piece of information would you study next if you have reviewed many forum threads, and read CFTS?

Thanks

[secretlifter3]

Not going to disagree with the use of 'dynamic' warm-up (personally I utilize 'Pre-Workout Activation' but that's just semantics).

My problem is that you can't put a finite time limit on a 'warm-up' period. The biggest thing is going to depend on what facility, climate, and the meteorological considerations for the day. Also the time of year (GPP, SPP, Comp.) will influence how long your warm-up is.

I.e. on a hot humid day, I need no more than 10-15 minutes to be fully ready for a sprint session. On a cool windy day, I need closer to 20-30 minutes to be ready to sprint. (What's unfortunate is that your fitness level is usually lower during the time it is cooler and higher when it is warmer, that is at least where I live.)

There is no time limit, just a general range. And the warm up is a good time to go through drills that can develop good form, dynamic flexibility, and lateral quickness/agility. I don't consider the warm up as just a time to get ready for the workout. During the GPP, doing extended warm ups for sprint specific conditioning is a very good idea. Likewise during SPP, a similar method can be utilized.

I'd caution against this. There are times when the use of overspeed training is useful, but sometimes resisted sprints are also useful. You wouldn't want to do all overspeed during GPP for a sprinter.

For a Football Player running against the wind is more favorable because you always have extra external load (Pads, Helmet).

Now, all these recommendations are dependent on the wind MPH (the higher the wind the more you have to be careful, lower than your can be more careless with if you chose to run into or with it), but regardless, I wouldn't recommend to always run with the wind behind you.

This was written for typical athletes (many times not sprinters on this forum) + typical training for sprinters.

The goal is to get fast, not try and stimulate resistance. For football players, running as fast as possible when doing flat speed work would be most productive because of the main goal of the workout. Resisted speed training would be done aside from the regular flat speed work. And better forms of that will be used rather than a mild headwind.

I also don't consider mild tailwinds to be truly overspeed... at a certain point yes, but 1.5m/s and less... not so much the same effect.

Personally, (and let me first make a point that in regards to pre-workout preparation, I am all about subjectivity) I would prefer PNF stretches (10 sec. Isometric hold) over a 1 second static stretch hold.

So in regards to static vs. dynamic vs. PNF vs. passive stretching during warm-up period, I'm all about letting a trainee (and myself) do it by volition, of course with a conservative mind.

The typical poster on this forum will understand things better and follow them more efficiently if it's kept generally basic.

Won't disagree with 'full recovery' to develop speed. But a 20-30m sprint needs more than 2-3 minutes to recover from (I believe Charlie Francis recommends ~4-5 min.) I'm personally one of assigning ranges as a less fit athlete needs longer, more fit less.

That would depend if the athlete is a good sprinter or not. For sprinters who aren't breaking 11.0, 1 min per 10m is fine regardless of distance. Same goes for soccer or football athletes, etc. For a higher level sprinter, yes 4-5 mins or so would be more ideal (unless it's GPP).

Being that your are from Canada (and mention GPP, RSA, etc.), I'm assuming your knowledge comes from Charlie Francis?

A good amount yes, I've learnt a lot from elsewhere as well.

If so, (and assuming you have reviewed many of his materials), what piece of information would you study next if you have reviewed many forum threads, and read CFTS?

Thanks

Probably going to want to learn more about execise physiology and biomechanics, as well as injury rehab.

[qb0708]

There is no time limit, just a general range. And the warm up is a good time to go through drills that can develop good form, dynamic flexibility, and lateral quickness/agility. I don't consider the warm up as just a time to get ready for the workout. During the GPP, doing extended warm ups for sprint specific conditioning is a very good idea. Likewise during SPP, a similar method can be utilized.

I agree, but saying that you have to have at least 30 minutes of a warm-up is a bit of a stretch. There are so many things to consider before I give recommendations (GPP, SPP, Comp, Flexibility problems, temperament of the athlete, readiness, preparedness, and other individual considerations of the trainee), but for the general, 30 minutes is about standard for a warm-up, consisting of power-speed drills, dynamic flexibility, PNF stretching, etc.

Unknowingly, I have a Warm-Up 1 & 2 (a la Charlie Francis, as I just found out my warm-ups are very close to his recommendations in GPP Essentials) that I use before my Tempo sessions and Sprint Sessions.

This was written for typical athletes (many times not sprinters on this forum) + typical training for sprinters.

The goal is to get fast, not try and stimulate resistance. For football players, running as fast as possible when doing flat speed work would be most productive because of the main goal of the workout. Resisted speed training would be done aside from the regular flat speed work. And better forms of that will be used rather than a mild headwind.

I also don't consider mild tailwinds to be truly overspeed... at a certain point yes, but 1.5m/s and less... not so much the same effect.

Agreed here, if its a light wind as you said I don't think your going to get a difference either way, but that's just my opinion (personally I would split it even, half against, half with, but that's just me).

The typical poster on this forum will understand things better and follow them more efficiently if it's kept generally basic.

Very true. For me it is hard to be general in recommendations, because like Charlie and the others who's training systems I draw from elude too, you must account for everything (holism, holistic considerations) so I hate being general, if that makes sense.

That would depend if the athlete is a good sprinter or not. For sprinters who aren't breaking 11.0, 1 min per 10m is fine regardless of distance. Same goes for soccer or football athletes, etc. For a higher level sprinter, yes 4-5 mins or so would be more ideal (unless it's GPP).

Agreed. Like I (and you) said fitness level, goal (SE, Top Speed, Accel.) and training period will dictate this.

A good amount yes, I've learnt a lot from elsewhere as well.



Probably going to want to learn more about execise physiology and biomechanics, as well as injury rehab.

Who else has profoundly influenced you? (specific to Sprint/Speed Training planning and such) Dan Pfaff? Verkhoshansky?

I don't think I'd be able to answer the way I did if I didn't have some knowledge of ex. phys. and biomechanics, sorry for not explaining that I was only interested in Charlie's work (as I assumed you had an extensive knowledge of it).

I'm an exercise science/physiology and biology major (so I have the basic Ex. phys. and biomechanics knowledge).

I've already taken several classes pertinent to Injury diagnosis, treatment, and rehab (but I'm really not interested in this part of sport performance, although having some knowledge is a must for all).

Actually, as soon as I went over to charliefrancis.com they had a sale for 40% off. So I went ahead and ordered 'GPP Essentials'; I was trying to get opinions of those who had reviewed his work and figured your recommendations were consistent with CFTS so I figured I'd get your opinion. BTW its a great DVD and I'd highly recommend it if you haven't seen it yet.

[secretlifter3]

I agree, but saying that you have to have at least 30 minutes of a warm-up is a bit of a stretch. There are so many things to consider before I give recommendations (GPP, SPP, Comp, Flexibility problems, temperament of the athlete, readiness, preparedness, and other individual considerations of the trainee), but for the general, 30 minutes is about standard for a warm-up, consisting of power-speed drills, dynamic flexibility, PNF stretching, etc.

Unknowingly, I have a Warm-Up 1 & 2 (a la Charlie Francis, as I just found out my warm-ups are very close to his recommendations in GPP Essentials) that I use before my Tempo sessions and Sprint Sessions.

30 mins is just a standard for the typical person on this forum.

Who else has profoundly influenced you? (specific to Sprint/Speed Training planning and such) Dan Pfaff? Verkhoshansky?

Dan Pfaff yes. Verkhoshansky, have read quite a bit of his stuff. Also add in Vince Anderson and Tom Tellez, as well as Mike Young/ET articles/blogs/forum. + Personal general research/experience.

I've already taken several classes pertinent to Injury diagnosis, treatment, and rehab (but I'm really not interested in this part of sport performance, although having some knowledge is a must for all).

Rehab is something I want to get more into, I have a good basic knowledge of all of those, bit more than basic maybe, but if you're going to ready for anything... you gotta know it all.

Actually, as soon as I went over to charliefrancis.com they had a sale for 40% off. So I went ahead and ordered 'GPP Essentials'; I was trying to get opinions of those who had reviewed his work and figured your recommendations were consistent with CFTS so I figured I'd get your opinion. BTW its a great DVD and I'd highly recommend it if you haven't seen it yet.

Ya I saw that too. Any chance you could send it my way?

[qb0708]

Ya I saw that too. Any chance you could send it my way?

CharlieFrancis.com would be happy to send it your way lol It's only 23.99 now with the 40% off which is pretty cheap for an hour long video with graphs, demonstrations, and examples of training programs.

Edit: What from Verkhoshansky have you read?

[secretlifter3]

CharlieFrancis.com would be happy to send it your way lol It's only 23.99 now with the 40% off which is pretty cheap for an hour long video with graphs, demonstrations, and examples of training programs.

Edit: What from Verkhoshansky have you read?

Hm. k.

A link with a lot of his major info.

[qb0708]

Hm. k.

A link with a lot of his major info.

That's merely a tip of the iceberg regarding Verkhoshanky's work.

Supertraining, Special Strength Training: A Practical Manual for Coaches, Programming and Organization, and all the articles on his website are some great sources of information.