Ask me anything about Speed Training

[secretlifter3]

really just want to increase my explosive power and overall speed, have been doing 10 x 20m , 10 x 30m rolling (10 @ 70% , 20 at @ 100) , 10 x 15m hill. Im no expert so this probably isn't optimal at all but if you could give me a simple sample sprint workout that will be most rewarding be very grateful.. will be done before my leg workouts only twice a week

There's a lot of good stuff in this thread, if you go back to pages 2-5 for routines.

To increase power and speed, you want to be running at 2-8 seconds with full recovery in between, 8-10 reps. This would optimally equate to something like 4x30m + 6x60m.

[bonvec01]

What's the most effective way to train baseball players for speed? I'm inheriting the strength/conditioning duties for a small div. 2 college baseball team and wasn't sure exactly how to approach speed training.

Baseball is obviously very linear, so when I trained for speed when I played, I usually set it up like this:

10 - 10 yard sprints, 30 sec rest
6 - 20 yard sprints, 60 sec rest
4 - 40 yard sprints, 120 sec rest

With footwork-based agility as opposed to lateral work (I was a catcher and wasn't very fast).


So my question is, for infielders/outfielders who need great linear speed and lateral quickness, how should I train them? And on what training day? I was thinking prioritize the training by doing it first thing on the first lower body training day of the week.

[Jhawk Fitness]

What's the most effective way to train baseball players for speed? I'm inheriting the strength/conditioning duties for a small div. 2 college baseball team and wasn't sure exactly how to approach speed training.

Baseball is obviously very linear, so when I trained for speed when I played, I usually set it up like this:

10 - 10 yard sprints, 30 sec rest
6 - 20 yard sprints, 60 sec rest
4 - 40 yard sprints, 120 sec rest

With footwork-based agility as opposed to lateral work (I was a catcher and wasn't very fast).
So my question is, for infielders/outfielders who need great linear speed and lateral quickness, how should I train them? And on what training day? I was thinking prioritize the training by doing it first thing on the first lower body training day of the week.

I'll go ahead and answer this as I was an Asst. Strength Coach and Speed Development Specialist for the minor leaguers in the KC Royals organization until this past December. During my tenure we led the minor leagues in total stolen bases for 2008 and 2009.

In my opinion, what you really need to do is assess each players individual weakness. I'll use 2 of my guys for example.

Derrick Robinson;

Adrian Ortiz;

Both of these guys are extremely fast, D-rob committed to play CB for the Florida Gators and was clocked at a 4.25 laser-timed 40 during the Gainsville Nike Combine. Ortiz is a former member of the Puerto Rican national track team with a 3.45 30 yard dash to his credit. However, they have very different training needs, D-rob is naturally very flexible while having a relatively weak lower-half. He covers a lot of ground with his great stride-length due to his hip flexion. Meanwhile you have Ortiz who is not nearly as flexible but has developed his speed via increased strength and rate of force development. So you have 2 very gifted athletes but very different training needs. D-rob was able to increase his speed with an emphasis on improving technique and increasing LB strength while Ortiz's greatest area of need was improving flexibility.

Granted when you're working with groups is much easier to lump them all together in one general training group, but you can still train specific aspect of speed via drills like stadium-stair sprints, kneeling lateral sprints, band-bursts, etc.

I hope that helps, if I skimmed over a certain area feel free to PM me your question.

[bigguy64]

thank you jhawk finally a real qualified coach answers a question.

[secretlifter3]

thank you jhawk finally a real qualified coach answers a question.

He gave a general answer. I don't know if they PMed or not, but the poster was looking for more specific advice.

Bigguy, just gtfo.

[bigguy64]

sl3 your a joke not a expert you plaggerize other trainers work and claim to be an expert. YOU have no life. YOur trying to become a bodybuilding.com forum legend good for you!(by the way your even failing at that) The funny thing is that no one knows who you are or cares so in reality which is the real world you suck. THis is my last post on this forum because it is a joke if people actually buy into your bs. When you went to a real forum (wannabebig) with real experts, you got embarrassed but never came back. Hahaha your a joke and pathetic. Good Bye!

[strongjoind8]

secretlifter is a joke, he couldnt even get into a college program. Everything he "knows" has been copy and pasted from google searches. No criteria whatsoever. Yet, he is a "Speed Expert" lol

[secretlifter3]

secretlifter is a joke, he couldnt even get into a college program. Everything he "knows" has been copy and pasted from google searches. No criteria whatsoever. Yet, he is a "Speed Expert" lol

I never tried to go into a college program, you did miss a few pages back apparently.

Proof of copy pasting information? I'd like to see the links that I copy pasted from, right away please .

[secretlifter3]

sl3 your a joke not a expert you plaggerize other trainers work and claim to be an expert. YOU have no life. YOur trying to become a bodybuilding.com forum legend good for you!(by the way your even failing at that) The funny thing is that no one knows who you are or cares so in reality which is the real world you suck. THis is my last post on this forum because it is a joke if people actually buy into your bs. When you went to a real forum (wannabebig) with real experts, you got embarrassed but never came back. Hahaha your a joke and pathetic. Good Bye!

Proof of plagariasm? I'd like to see even a tiny bit (cause there is none).

Adios brah.

[Jhawk Fitness]

He gave a general answer. I don't know if they PMed or not, but the poster was looking for more specific advice.

Bigguy, just gtfo.

Other than volume it's a fairly comprehensive answer.

[DCSpartan]

secretlifter is a joke, he couldnt even get into a college program. Everything he "knows" has been copy and pasted from google searches. No criteria whatsoever. Yet, he is a "Speed Expert" lol

Everyone is an expert on the internet!

I give much more props to someone like JHawk fitness has the balls to put down his actual credentials and experience.

[strongjoind8]

Everyone is an expert on the internet!

I give much more props to someone like JHawk fitness has the balls to put down his actual credentials and experience.

Credentials are key, any 14 yr old can make up stuff and tell people he's an expert
edit: Bachelor's in exercise science, and 4 yr. D1 sprinter, its easy to tell the fakes after you've been in it for awhile

[secretlifter3]

Credentials are key, any 14 yr old can make up stuff and tell people he's an expert
edit: Bachelor's in exercise science, and 4 yr. D1 sprinter, its easy to tell the fakes after you've been in it for awhile

Glen Mills and Steve Franno don't have any degrees I believe (at least not in exercise related things). They've also never ran track in their lives.

Thoughts?

Also, you'll find plenty of D1 sprinters who don't even know why they do a dynamic warm up


EDIT: I like how you negged me and called me a "speed noob" But probably have less than 1% of my knowledge on a very serious note...

[strongjoind8]

Glen Mills and Steve Franno don't have any degrees I believe (at least not in exercise related things). They've also never ran track in their lives.

Thoughts?

Also, you'll find plenty of D1 sprinters who don't even know why they do a dynamic warm up


EDIT: I like how you negged me and called me a "speed noob" But probably have less than 1% of my knowledge on a very serious note...

They are already famous, you are not. Don't get offended, I'm just saying that you have zero credentials to be calling yourself a speed expert, and to be promoting yourself on the same level as Glen Mills and Steve Franno. Relax man

[secretlifter3]

They are already famous, you are not. Don't get offended, I'm just saying that you have zero credentials to be calling yourself a speed expert, and to be promoting yourself on the same level as Glen Mills and Steve Franno. Relax man

Yes I'm sure when they were starting off, they were already famous? Correct?

See how everything everyoe presents on this forum to me that they disagree with me on, is immeditely debunked.

u mad?

Cause I'm positive you and few other guys are

[LewisSmith1992]

Im looking to get faster in terms of quick bursts, stopping and starting running and 100m sprint, could you give me a few examples of exercises i could do with weights to increase my speed and explosive power.

[strongjoind8]

Yes I'm sure when they were starting off, they were already famous? Correct?

See how everything everyoe presents on this forum to me that they disagree with me on, is immeditely debunked.

u mad?

Cause I'm positive you and few other guys are

Not mad, I just think its funny that a teenager with ZERO credentials presents himself as a speed expert /done

[LeeRain]

Hey,

I'm going into my senior season for football and need to improve on my overall agility, and speed(first step, punch off the ball etc.)I play offensive line, usually center or tackle.

My current program I'm doing for lifting is WS4SBIII and I'm getting good gains for my lifting stats, but I feel I still need a bit more extra specific agility and speed work and I was wondering if you could help me with a program that will help me with this.

-thanks

[secretlifter3]

Hey,

I'm going into my senior season for football and need to improve on my overall agility, and speed(first step, punch off the ball etc.)I play offensive line, usually center or tackle.

My current program I'm doing for lifting is WS4SBIII and I'm getting good gains for my lifting stats, but I feel I still need a bit more extra specific agility and speed work and I was wondering if you could help me with a program that will help me with this.

-thanks

You'll need to go back to page 8 I think, good stuff there on this.

[secretlifter3]

Im looking to get faster in terms of quick bursts, stopping and starting running and 100m sprint, could you give me a few examples of exercises i could do with weights to increase my speed and explosive power.

You're training for what sport ? + track and field? (100m).

[HardHitter22]

What do u think the best types of sprints are when it comes to increasing acceleration? like push up starts or whatever, i am lost when it comes to this thanks.

And also for max speed?

[saint sinner x]

I'm spent a very large amount of time researching and learning about training methods and how speed training really is. Speed training is defined as a 2-8 second maximal effort, with full recovery in between.
I have some good experience competing/training myself (track and field), have trained others, and have studied many programs and their details.

So anyway, go ahead and ask me anything about speed/power/strength training and i'll try my best to answer.

My cardio conditioning sucks bigtime, I would to develop explosive power so I can run faster and be more efficent at endurance training if possible may i become efficient at both sprinting and long distance running? I wish to run as fast as possible and would like to train for such manner, what routine or techniqes do you reccomend???

[secretlifter3]

What do u think the best types of sprints are when it comes to increasing acceleration? like push up starts or whatever, i am lost when it comes to this thanks.

And also for max speed?

Accleration, the goal is to use sprints at 30m and under, with a variety of starts such as 3 point, falling start, rolling start, push up starts, etc Hill sprints and sled resisted sprints can develop specific strength as well that's very important for acceleration. However, stick mainly to the short sprints and hills as well as overall strength work.

Max speed is essentially developed by running at top speed over and over again. Different ways to do this, optimally 50-60m sprints will develop your speed both acceleration wise and top speed. You can also directly train max.V alone by doing flying sprints and ins and outs.
Once a level of max.V is built, then short speed endurance work is introduced (60-80m range) to better develop top speed running.

[secretlifter3]

My cardio conditioning sucks bigtime, I would to develop explosive power so I can run faster and be more efficent at endurance training if possible may i become efficient at both sprinting and long distance running? I wish to run as fast as possible and would like to train for such manner, what routine or techniqes do you reccomend???

You can train both speed and endurance, 3x per week each optimally.

Speed work (as I've shown in this thread) is 2-8 seconds of max effort sprints with full recovery. 450m max total volume (all your distances you sprinted added together).

You should optimally train acceleration one day, accel.+top speed another day, then more so just top speed on the 3rd day. You can extend the second day out to short speed endurance and speed endurance later on.

Whatever is left in the tank after the sprints... can be used for plyos and weights... You will usually have quite a bit left, do plyos twice per week after speed and full body weights 2x per week after weights + 1x per week circuit/hypertrophy type training.

On the other days, is when endurance work will be done. Extensive tempo will be your best type of training. Running at 75% speed and slower, over runs of 100m-400m. Total volume of 1500-3500 (optimally 2000-2500). All done on grass in running shoes.

[HardHitter22]

Accleration, the goal is to use sprints at 30m and under, with a variety of starts such as 3 point, falling start, rolling start, push up starts, etc Hill sprints and sled resisted sprints can develop specific strength as well that's very important for acceleration. However, stick mainly to the short sprints and hills as well as overall strength work.

Max speed is essentially developed by running at top speed over and over again. Different ways to do this, optimally 50-60m sprints will develop your speed both acceleration wise and top speed. You can also directly train max.V alone by doing flying sprints and ins and outs.
Once a level of max.V is built, then short speed endurance work is introduced (60-80m range) to better develop top speed running.

I'm just wondering, how does using falling starts and push up starts increase acceleration better than a normal start?

Thanks.

[secretlifter3]

I'm just wondering, how does using falling starts and push up starts increase acceleration better than a normal start?

Thanks.

Helping your body learn how to stay low. Point of a falling start is falling till you're literally about to drop, then catching yourself and going right away. You should be fairly low when you catch yourself. Same with a push up start, starting off very low and going right into acceleration mechanics.

You can't accelerate efficiently unless you're staying low. And that takes quite some training time to develop the neccesary strength and power to do so.

[labradarep]

He gave a general answer. I don't know if they PMed or not, but the poster was looking for more specific advice.

Bigguy, just gtfo.

Do you think someone like Jhawk who has actual paying clients/job. is going to hand out Free detailed advice on a public forum. If I was a paying client of his & found out he was giving detailed advice/programs for free I would be Royally pissed.

Think about it???

[secretlifter3]

Do you think someone like Jhawk who has actual paying clients/job. is going to hand out Free detailed advice on a public forum. If I was a paying client of his & found out he was giving detailed advice/programs for free I would be Royally pissed.

Think about it???

Is it neccesary to post this in my thread with non sense?
Before CF died, he spent 7 years giving out plenty of good info. on his forum. Especially in 2003 and on the old CF forums. He wouldn't give week by week specific workouts for everyone, but he did share a ton of good info. for free.

Thoughts? And to train with him would cost a ton as well...

Mike Young does the same on the ET forums. And on those two forums, it's been claimed by people who are getting the free advice, that it would cost them big time to ask these questions elsewhere. Ironically, asking elsewhere half the time will lead to lesser qualified answers.

[aandre]

SL3, you said for 100m runners tempo sessions should be around 1500m - is it the same for someone who also runs the 200m or even specializes in the 200m? Maybe the intervals should just be longer like 4x400m instead of 6x250m?

Also - when you give % efforts for tempo sessions, is that a % of your max effort for that distance, or for the distance you're training for? For example, if someone runs a 55.0s 400m and a 22.5 200m and they're running 400s at 75%, should their times be around 1:13.0 (55/.75) or 1:00 ((22.5/.75)x2)?

[labradarep]

Is it neccesary to post this in my thread with non sense?
Before CF died, he spent 7 years giving out plenty of good info. on his forum. Especially in 2003 and on the old CF forums. He wouldn't give week by week specific workouts for everyone, but he did share a ton of good info. for free.

Thoughts? And to train with him would cost a ton as well...

Mike Young does the same on the ET forums. And on those two forums, it's been claimed by people who are getting the free advice, that it would cost them big time to ask these questions elsewhere. Ironically, asking elsewhere half the time will lead to lesser qualified answers.

My point exactly!!! CF was giving out free advice , but it was not DETAILED!! Plus CF & Mike Young are very well established. Therefore, posting on forums allows them to control & clarify there methods & philosophies because many people take what they do & claim it to be there own. It also allows them to keep & attract athletes. Plus, they may be getting paid to attract people to those websites???? Big names attract the masses.

I have no problem with someone giving advice. But, if they are using someone else's work/ideas/programs they need to acknowledge that person.