Ask me anything about Speed Training

[HardHitter22]

Don't use the weighted vest for running, only drills like skipping high knees and walking high knees.

Why don't you have more than 20 yards to run with? Access to a field anywhere?

A field is too far away.

Whats wrong with running with a weighted vest for sprinting? (not trying to argue just wondering)

And anyway what should I do to train for the 40 and VJ?

Thank you

[secretlifter3]

A field is too far away.

Whats wrong with running with a weighted vest for sprinting? (not trying to argue just wondering)

And anyway what should I do to train for the 40 and VJ?

Thank you

Any baseball diamond? Parking lot maybe? Anywhere open?

Running with a weighted vest will lead to disrupted natural mechanics (ex. hip height), which is not contributive to sprinting. On top of that, what would be the goal? If you're running hills (which if you can find some, is great) or doing sled resisted sprints, then you're building specific strength.

If you only have the 20 yards to train with, best bet is to do 3x per week of a total of 300m of sprints. Meaning, divide that 300 up into 10m,15m,20m sprints and do enough reps until it adds up to 300. Full recovery in between (1 min per 10m sprinted, ex. 20m sprint = 2 mins rest).

Add in plyos (broad jumps, tuck jumps, double leg bounds, bounding, power skips, single leg bounds, stiff legged jumps) after your sprints, 2-3x per week at about 25 contacts per session (excluding bounding/power skips).

[HardHitter22]

Any baseball diamond? Parking lot maybe? Anywhere open?

Running with a weighted vest will lead to disrupted natural mechanics (ex. hip height), which is not contributive to sprinting. On top of that, what would be the goal? If you're running hills (which if you can find some, is great) or doing sled resisted sprints, then you're building specific strength.

If you only have the 20 yards to train with, best bet is to do 3x per week of a total of 300m of sprints. Meaning, divide that 300 up into 10m,15m,20m sprints and do enough reps until it adds up to 300. Full recovery in between (1 min per 10m sprinted, ex. 20m sprint = 2 mins rest).

Add in plyos (broad jumps, tuck jumps, double leg bounds, bounding, power skips, single leg bounds, stiff legged jumps) after your sprints, 2-3x per week at about 25 contacts per session (excluding bounding/power skips).

Oh I see about the vest, thanks. And 300 meters of sprints per session right?

[secretlifter3]

Oh I see about the vest, thanks. And 300 meters of sprints per session right?

yep.

[potential420]

I was planning on doing this to workout.

Day 1 : Chest, Arms
Day 2 : Legs, back
Day 3 : Sprints / plyos

then repeat and rest on Sundays.
Im training for football, to get faster, stronger jump higher.
What do you reccomend for the sprints?

[secretlifter3]

I was planning on doing this to workout.

Day 1 : Chest, Arms
Day 2 : Legs, back
Day 3 : Sprints / plyos

then repeat and rest on Sundays.
Im training for football, to get faster, stronger jump higher.
What do you reccomend for the sprints?

Why are legs being done the day before sprints/plyos? That's a great way to dampen your elasticity and cause initial fatigue which will slow you down the next day. On top of that, gains are being minimized.

[wikimaster2070]

Any baseball diamond? Parking lot maybe? Anywhere open?

Running with a weighted vest will lead to disrupted natural mechanics (ex. hip height), which is not contributive to sprinting. On top of that, what would be the goal? If you're running hills (which if you can find some, is great) or doing sled resisted sprints, then you're building specific strength.

If you only have the 20 yards to train with, best bet is to do 3x per week of a total of 300m of sprints. Meaning, divide that 300 up into 10m,15m,20m sprints and do enough reps until it adds up to 300. Full recovery in between (1 min per 10m sprinted, ex. 20m sprint = 2 mins rest).

Add in plyos (broad jumps, tuck jumps, double leg bounds, bounding, power skips, single leg bounds, stiff legged jumps) after your sprints, 2-3x per week at about 25 contacts per session (excluding bounding/power skips).

i see nothing wrong with running with a vest espcially for sports specfic movement my sources are this

http://www.coachtomshaw.com/

he trains guys who run 4.3's and 4.2's electronic he trained plenty of fast guy and study speed and he has his athlete using weight vest with bands attached for sports specfic movement and speed although this is focusing for the 40yard dash

[bigguy64]

wiki: not trying to argue but giving you some perspective. Sparq training is a sham. There trying to make money of off us highschool kids (I fell for it a couple of years ago). THose guys were running 4.3's before they were with him. He is training guys that run 4.3's yes but is he the one who was training them when they ran 4.5's? No. If his methods worked he would have guys running 4.1's and 4 flats, because when he gets these athletes there already world class athletes. Also notice how you need to buy all of their equipment and then start training. Just my humble opinion.

[potential420]

Why are legs being done the day before sprints/plyos? That's a great way to dampen your elasticity and cause initial fatigue which will slow you down the next day. On top of that, gains are being minimized.

So sprints then work out legs? I need to know how to arrange my workout correctly I made this one up this week.

[wikimaster2070]

wiki: not trying to argue but giving you some perspective. Sparq training is a sham. There trying to make money of off us highschool kids (I fell for it a couple of years ago). THose guys were running 4.3's before they were with him. He is training guys that run 4.3's yes but is he the one who was training them when they ran 4.5's? No. If his methods worked he would have guys running 4.1's and 4 flats, because when he gets these athletes there already world class athletes. Also notice how you need to buy all of their equipment and then start training. Just my humble opinion.

i feel yah a little bit man but i live in orlando florida ive met the guy once he lets some kids you know train with discount for free etc but theres a reason why world athletes would come to him because ehs good at what he does

[BoxingAthlete08]

You haven't proved anything and I don't need to answer anything.
Stop spamming my thread and
GET A LIFE *******!

Honestly, just leave.

lol.. wut?

http://forum.bodybuilding.com/showth...hp?t=125223901



and from squat4speed's bodyspace (who is farzamk's other account that got caught






check mate brah

[Cookiedude14]

Yes more muscle = more potential for strength = more potential for power.
Strength training is a good stimulus for improving speed, and over time it will make you faster. However....

You will get faster by sprinting full speed, with full recovery in between, have a look at these example workout I wrote:


speed 1:

4x20m falling start
4x30m 3 point start
1x35m 3 point
1x40m 3 point

speed 2:

2x20m falling start
6-7x60m 3 point start (6 mins rest in between)- alternate with doing 6x flying 25m the week after

speed 3:

2x20m falling start
5x80m (8 mins rest in between) - alternate with doing 4-5x FEF 90m (30m fast/30m maintain/30m sprint)


Jogging and sprinting won't do much (very very little) to aid you in sprinting.

Essentially, you want to train a way where you have speed + weights on the same days. This keeps all the high intensity work on the same days (all the speed/stength/power stuff) and then jogging/swimming on off days for recovery/conditioning.

3x per week of speed + weights.

Okay thank you very much, I'll start doing it next week because this week I want to focus on learning Squatting and Bench Press technique.

One question does for example 4*20 means I'll do 20m 4 times? If so how much time should I rest? And what do you mean by 3 points?

[MMA Fun]

Good read

[nrgline]

how is this speed routine done 3 x's a week?

NEED Help With My Routine
I am 17, i am trying to gain as much mass, strength and speed possible before football starts. Football starts Mid-August. My diet is very clean and contains wholesome foods. i eat a ton of food.

Supplements i use = Orange triad, Whey Protein, Casein Protein, Scivation X-Tend, Fish Oil.

Check my routine please. i think i may be over-training but if i eat enough food i don't think its possible.
THANKS!

Monday – Weights

Power Clean – 3 sets of 5 reps
Squats – 5 sets of 5 reps
Incline bench – 3 sets of 10 reps
T-bar rows – 3 sets of 10 reps
Military Press superset with Lateral Raise – 3 sets of 10 reps
Bicep curls – 2 sets of 21’s
Skull crushers – 2 sets of 10 reps
Glute Ham Raises superset with Calf Raises– 2 sets of 10 reps // Failure for calf raises
Weighted Pull-Ups – 3 sets of 5 reps

Tuesday – Plyometrics + Sprinting

Box jumps – 5 sets of 5 reps
Tuck jumps – 5 sets of 5 reps
Ladder work – 15 mins of single and double leg bounding
Medicine ball throws for height – 3 sets of 10 reps
Medicine ball throws for distance – 3 sets of 10 reps
weighted Ab crunches – 3 sets of 10 reps
50M sprints = 2x’s with full rest in-between
20M sprints = 5x’s with full rest in-between
10M sprints = 2x’s with full rest in-between

Wednesday – Weights

Power Snatch – 3 sets of 5 reps
Trap-Bar Deadlifts – 5 sets of 5 reps
BB bench press – 3 sets of 10 reps
Bent over rows – 3 sets of 10 reps
Upright Rows superset with Face Pulls – 3 sets of 10 reps
Hammer Curls – 2 sets of 10 reps
Triceps extension – 2 sets of 10 reps
Plate Drags – 2 sets of 10 reps
Weighted Pull-Ups – 3 sets of 5 reps

Thursday – Plyometrics + Sprinting

Box jumps – 5 sets of 5 reps
Tuck jumps – 5 sets of 5 reps
Ladder work – 15 mins of single and double leg bounding
Medicine ball throws for height – 3 sets of 10 reps
Medicine ball throws for distance – 3 sets of 10 reps
weighted Ab crunches – 3 sets of 10 reps
50M sprints = 2x’s with full rest in-between
20M sprints = 5x’s with full rest in-between
10M sprints = 2x’s with full rest in-between

Friday – Weights

Power Clean – 3 sets of 5 reps
Front Squats – 5 sets of 5 reps
Incline DB bench – 3 sets of 10 reps
DB Rows – 3 sets of 10 reps
Front Raises superset with Incline rear delt raises – 3 sets of 10 reps
BB curls – 2 sets of 10 reps
Triceps pull down – 2 sets of 10 reps
Straight leg deadlift superset with Calf Raises – 2 sets of 10 reps // 2 sets of Failure for Calf Raises
Weighted Pull Up – 3 sets of 5 reps

Saturday – Plyometrics + Sprinting

Box jumps – 5 sets of 5 reps
Tuck jumps – 5 sets of 5 reps
Ladder work – 15 mins of single and double leg bounding
Medicine ball throws for height – 3 sets of 10 reps
Medicine ball throws for distance – 3 sets of 10 reps
weighted Ab crunches – 3 sets of 10 reps
50M sprints = 2x’s with full rest in-between
20M sprints = 5x’s with full rest in-between
10M sprints = 2x’s with full rest in-between

[secretlifter3]

i see nothing wrong with running with a vest espcially for sports specfic movement my sources are this

http://www.coachtomshaw.com/

he trains guys who run 4.3's and 4.2's electronic he trained plenty of fast guy and study speed and he has his athlete using weight vest with bands attached for sports specfic movement and speed although this is focusing for the 40yard dash

Weighted vests are not the best way to train for full out speed. At a younger age, doing just regular sprints beats doing anything else because nerually, younger people have not adapted to running fast.

And who are these 4.3 and 4.2 electronic guys? Can you name at least 6-8 of them?

[secretlifter3]

wiki: not trying to argue but giving you some perspective. Sparq training is a sham. There trying to make money of off us highschool kids (I fell for it a couple of years ago). THose guys were running 4.3's before they were with him. He is training guys that run 4.3's yes but is he the one who was training them when they ran 4.5's? No. If his methods worked he would have guys running 4.1's and 4 flats, because when he gets these athletes there already world class athletes. Also notice how you need to buy all of their equipment and then start training. Just my humble opinion.

I lol'd at this. I'd honestly love to see some of their workouts, surely they're okay, and maybe even good (some of them), but based on what you're saying, they don't sound anything overly interesting nor anything to pay for.

[secretlifter3]

So sprints then work out legs? I need to know how to arrange my workout correctly I made this one up this week.

Yes. Sprints first, then legs (or full body workouts). Same days. 3x per week max.

[secretlifter3]

Okay thank you very much, I'll start doing it next week because this week I want to focus on learning Squatting and Bench Press technique.

One question does for example 4*20 means I'll do 20m 4 times? If so how much time should I rest? And what do you mean by 3 points?

Yes 20m 4 times.

General rule of thumb is 1 min rest per every 10 min you sprint. 20m = 2 mins rest. Take more if you need it.

[secretlifter3]

how is this speed routine done 3 x's a week?

NEED Help With My Routine
I am 17, i am trying to gain as much mass, strength and speed possible before football starts. Football starts Mid-August. My diet is very clean and contains wholesome foods. i eat a ton of food.

Supplements i use = Orange triad, Whey Protein, Casein Protein, Scivation X-Tend, Fish Oil.

Check my routine please. i think i may be over-training but if i eat enough food i don't think its possible.
THANKS!

Monday – Weights

Power Clean – 3 sets of 5 reps
Squats – 5 sets of 5 reps
Incline bench – 3 sets of 10 reps
T-bar rows – 3 sets of 10 reps
Military Press superset with Lateral Raise – 3 sets of 10 reps
Bicep curls – 2 sets of 21’s
Skull crushers – 2 sets of 10 reps
Glute Ham Raises superset with Calf Raises– 2 sets of 10 reps // Failure for calf raises
Weighted Pull-Ups – 3 sets of 5 reps

Tuesday – Plyometrics + Sprinting

Box jumps – 5 sets of 5 reps
Tuck jumps – 5 sets of 5 reps
Ladder work – 15 mins of single and double leg bounding
Medicine ball throws for height – 3 sets of 10 reps
Medicine ball throws for distance – 3 sets of 10 reps
weighted Ab crunches – 3 sets of 10 reps
50M sprints = 2x’s with full rest in-between
20M sprints = 5x’s with full rest in-between
10M sprints = 2x’s with full rest in-between

Wednesday – Weights

Power Snatch – 3 sets of 5 reps
Trap-Bar Deadlifts – 5 sets of 5 reps
BB bench press – 3 sets of 10 reps
Bent over rows – 3 sets of 10 reps
Upright Rows superset with Face Pulls – 3 sets of 10 reps
Hammer Curls – 2 sets of 10 reps
Triceps extension – 2 sets of 10 reps
Plate Drags – 2 sets of 10 reps
Weighted Pull-Ups – 3 sets of 5 reps

Thursday – Plyometrics + Sprinting

Box jumps – 5 sets of 5 reps
Tuck jumps – 5 sets of 5 reps
Ladder work – 15 mins of single and double leg bounding
Medicine ball throws for height – 3 sets of 10 reps
Medicine ball throws for distance – 3 sets of 10 reps
weighted Ab crunches – 3 sets of 10 reps
50M sprints = 2x’s with full rest in-between
20M sprints = 5x’s with full rest in-between
10M sprints = 2x’s with full rest in-between

Friday – Weights

Power Clean – 3 sets of 5 reps
Front Squats – 5 sets of 5 reps
Incline DB bench – 3 sets of 10 reps
DB Rows – 3 sets of 10 reps
Front Raises superset with Incline rear delt raises – 3 sets of 10 reps
BB curls – 2 sets of 10 reps
Triceps pull down – 2 sets of 10 reps
Straight leg deadlift superset with Calf Raises – 2 sets of 10 reps // 2 sets of Failure for Calf Raises
Weighted Pull Up – 3 sets of 5 reps

Saturday – Plyometrics + Sprinting

Box jumps – 5 sets of 5 reps
Tuck jumps – 5 sets of 5 reps
Ladder work – 15 mins of single and double leg bounding
Medicine ball throws for height – 3 sets of 10 reps
Medicine ball throws for distance – 3 sets of 10 reps
weighted Ab crunches – 3 sets of 10 reps
50M sprints = 2x’s with full rest in-between
20M sprints = 5x’s with full rest in-between
10M sprints = 2x’s with full rest in-between

Ok here's the problem I have with this, you have 6 days of high intensity work! High intensity work counts as heavy lifting, plyos, and sprint. This requires 48 hours of rest in between and is optimally done 3x per week.

For which reason, almost all track sprinters and other fast guys, do their sprints, plyos and weights on the same days.

Reconstruct it keeping that in mind, then come back to me. Also, plyos would come after sprints.

General order is: Sprints, plyos, then weights.

[BoxingAthlete08]

hey in this vid it looks like your leaning backwards, do u still run like this or have u changed your technique?

[potential420]

Yes. Sprints first, then legs (or full body workouts). Same days. 3x per week max.

Oh ok yea i can do that.

So
Monday
Chest
Bicep tricep shoulder

Tuesday
Sprints
then legs

and do this till i take a break on sunday?

WHen should i add plyos?

[potential420]

Oh ok yea i can do that.

So
Monday
Chest
Bicep tricep shoulder

Tuesday
Sprints
then legs

Wednesday
Core
Cardio
Plyos

and do this till i take a break on sunday?

WHen should i add plyos?

[secretlifter3]

Oh ok yea i can do that.

So
Monday
Chest
Bicep tricep shoulder

Tuesday
Sprints
then legs

Wednesday
Core
Cardio
Plyos

and do this till i take a break on sunday?

WHen should i add plyos?

plyos would be after the sprints, before the weights.
If I were you, I'd do sprintx 3x per week because at your age, more sprinting = better.

[secretlifter3]

hey in this vid it looks like your leaning backwards, do u still run like this or have u changed your technique?

Here's a better question, why are you going through videos one by one on youtube?

You really have no life....

[potential420]

plyos would be after the sprints, before the weights.
If I were you, I'd do sprintx 3x per week because at your age, more sprinting = better.

So instead of resting on sunday I should do sprints then plyos then workout legs?
What sets of sprints should I do?
Im a wide receiver for football

[secretlifter3]

So instead of resting on sunday I should do sprints then plyos then workout legs?
What sets of sprints should I do?
Im a wide receiver for football

Why not do...

day 1: speed + plyos + full body lifting
day 2: cardio/abs/flexibility work
day 3: speed + plyos + full body liftng
day 4: rest/static stretching
day 5: cardio/abs/flexibility work
day 6: speed + plyos + full body lifting
day 7: rest/static stretching

[mountainbeaver]

I have read a couple of your post and was wondering if you could help me set up a complete conditioning routine for boxing.


I have access to a

full weight room
Pool
Track
harness with weighted sled
atlas stone

jump rope
12lb medicine ball

I need to be ready for 4 two minute rounds with a minute of rest in between.

i wanted to work on my explosive power along with increasing my work capacity.


Any tips would be great.

Thanks

[potential420]

Why not do...

day 1: speed + plyos + full body lifting
day 2: cardio/abs/flexibility work
day 3: speed + plyos + full body liftng
day 4: rest/static stretching
day 5: cardio/abs/flexibility work
day 6: speed + plyos + full body lifting
day 7: rest/static stretching

thanks, i will do this.
But what sets of sprints should I do? I noticed you gave people sets of 300 but what should be reccomended for me?
Im capable of doing anything you throw at me so whatever provides maximum results i will do it.

And for flexibility work what should I do?

[BoxingAthlete08]

Here's a better question, why are you going through videos one by one on youtube?

You really have no life....

a better question would be why are u avoiding answering any of my questions?

lets not get onto the topic of no life brah, u already made a thread on an online forum saying how depressed you are and how you are still a virgin, (despite making a thread in the misc saying u lost ur virginity at 12, lol wut?), and how you are failing hard at sport and getting 'little results', despite telling us you unoficially are the fastest 17 year old in your country in both the 100 and 200? ROFL

[Cookiedude14]

Yes 20m 4 times.

General rule of thumb is 1 min rest per every 10 min you sprint. 20m = 2 mins rest. Take more if you need it.

I don't want to seem like a retard but there are terms I don't understand.

What do you mean by falling start and 3 points?

By the way I have two dumbbells at my house, so I can do power cleans with dumbbells.
http://www.youtube.com/watch?v=Q5xU6ZP1M_8
Here is a video that shows how. My question is, I'm going to do speed training at the morning and strength training around the evening. I want to include power cleans and jump squats with dumbbells,to the speed training because it's an explosive power movement, plus at the gym there's no place to do cleans.And I'll also do regular squats at the gym, so I'll do squats twice a day. So will it be a good idea to include dumbbell power movements in my speed training? I'll follow your routine and then do power cleans and jump squats. Also when I rest should I jog very lightly or just walk around until I catch my breath?

By the way I have the option to sprint down hills, and up hills is it a good choice? For example to do 4*20: 1 up hill, 1 down hill, one regular, and one up hill again? Because up hills are intense and down hills help you improve the coordination, and make your body get used to move fast or so I've heard.

Also do I need to feel tired after speed training or not?