Speed off the Mark/Acceleration program and w/o

[1211]

In most team sports this is key...after trolling a few sites plus a number of forums on here i have come to the conclusion

1) you need to develop strength before anything else

2) you need to practice being explosive


My program

Tue + thur: sprint session (track) followed by lifting session
Sunday: hill/stair sprints/ exercises(i.e. bounding, hopping etc) followed by lifting

Atm I am lifting:

5x5 deads
5x5 squats
5x5 bench
5x5 rows
3x 8 military press
ABS (lots of rotational style ab work)

As i get better at lifting i will introduce more difficult/ power based exercises

I am at a loss as to what to do on the track, i want to focus on the first 40-50m not the full 100m.

I was thinking of doing some 10,20,30,50m sprints and also some flying starts for that 'turn of speed acceleration'


could I please have an example of a good acceleration/start workout for track? I will rep!

[mcrc14]

In most team sports this is key...after trolling a few sites plus a number of forums on here i have come to the conclusion

1) you need to develop strength before anything else

2) you need to practice being explosive


My program

Tue + thur: sprint session (track) followed by lifting session
Sunday: hill/stair sprints/ exercises(i.e. bounding, hopping etc) followed by lifting

Atm I am lifting:

5x5 deads
5x5 squats
5x5 bench
5x5 rows
3x 8 military press
ABS (lots of rotational style ab work)

As i get better at lifting i will introduce more difficult/ power based exercises

I am at a loss as to what to do on the track, i want to focus on the first 40-50m not the full 100m.

I was thinking of doing some 10,20,30,50m sprints and also some flying starts for that 'turn of speed acceleration'


could I please have an example of a good acceleration/start workout for track? I will rep!

nothing on mon, weds, fri, sat?

[mcrc14]

often suggested a sprint workout is 5 sets x 6-10 reps depending on the distance and the shape you are in. (total of 30-100 sprints)

10 yards 5x 6-10
20 yards 5x 6-10 reps
30 etc
40

Shuttle sprints are also good for agility and acceleration. (5 yards-10-15)

hill sprints and any resisted sprints will help for explosiveness off the block too. I focused much of my early pre-season training on these.

I would also suggest doing 100 sprints to increase your endurance.

[jcameron28]

often suggested a sprint workout is 5 sets x 6-10 reps depending on the distance and the shape you are in. (total of 30-100 sprints)

10 yards 5x 6-10
20 yards 5x 6-10 reps
30 etc
40

Shuttle sprints are also good for agility and acceleration. (5 yards-10-15)

hill sprints and any resisted sprints will help for explosiveness off the block too. I focused much of my early pre-season training on these.

I would also suggest doing 100 sprints to increase your endurance.

too many sprints, each of these is one speed workout

1. 4x5 depth jumps, 8-10 20 yard sprints
2. 3x10 ankle hops, 4-5 40 yard sprints
3. 4x20 yard one legged bounds, 4-5x60 yard build up

any more volume is conditioning, which is also important but not as beneficial to pure speed training

[1211]

nothing on mon, weds, fri, sat?

a mix of Football training x 2, long run (2+hrs), spin class x 3, HIIT/ interval run --> mon wed fri

[1211]

too many sprints, each of these is one speed workout

1. 4x5 depth jumps, 8-10 20 yard sprints
2. 3x10 ankle hops, 4-5 40 yard sprints
3. 4x20 yard one legged bounds, 4-5x60 yard build up

any more volume is conditioning, which is also important but not as beneficial to pure speed training

thanks! that does not seem like a lot of work though? and the other one seems like conditioning, which i do plenty of.

[cglaeser]

often suggested a sprint workout is 5 sets x 6-10 reps depending on the distance and the shape you are in. (total of 30-100 sprints)

The OP asked about speed training, not training for the 10K. Thirty sprints is way too many, and 100 sprints will either result in injury or train you to sprint slower. Between five and ten high intensity maximum velocity short sprints with full recovery (three to six minutes) should provide some good speed work. Be sure and include some strength training as well. High weight low rep dead lifts are ideal.

Best,
Christopher

[jcameron28]

thanks! that does not seem like a lot of work though? and the other one seems like conditioning, which i do plenty of.

ya it seems like not that much, but when you are training speed you want every rep to be top quality. If your times start to go down at any point in the workout you are no longer training speed

[CyRyde]

maximum velocity short sprints

I'm confused by what you mean here. This is a contraindication statement.

[cglaeser]

I'm confused

Thanks for asking. That was confusing. I frequent a speed training forum where it is understood that a maximum velocity short sprint implies a fly-in. I'll try and be more specific on this BB forum. Sprinters can run at maximum velocity for about 8 to 10 steps, but it does require an acceleration zone to achieve that. Depending on the athlete, the fly-in may be 35 to 55 meters.

Best,
Christopher

[CyRyde]

That makes sense, but I've never seen MxV and short sprints in the same line of thought. Accels will be carried out to about 30m and from 40m+ is where MxV (Top End Speed) is occurring.

[cglaeser]

That makes sense, but I've never seen

The bearpowered forum is an excellent resource.

Best,
Christopher

[n0warning]

too many sprints, each of these is one speed workout

1. 4x5 depth jumps, 8-10 20 yard sprints
2. 3x10 ankle hops, 4-5 40 yard sprints
3. 4x20 yard one legged bounds, 4-5x60 yard build up

any more volume is conditioning, which is also important but not as beneficial to pure speed training

Can someone aware me on how to do these exersizes please?

[CyRyde]

Don't get caught up in the number of reps when you are training for speed! Look at the total distance of volume.

A GPP phase for week one may have 1800 total meters for the week . Thats 600m per workout.

it may look like this:

10x10m Rest Interval (RI) of 20sec
rest 5 min
10x20m RI of 30sec
rest 5 min
10x30m RI of 40sec

The incomplete rest is to develop Alactic Capacity before move into Alactic Power.

When you transition from GPP to true speed development, it important that you get full recovery between each sprint and once the quality of the of the sprint deteriorates, speed work must stop and move on the other parts of your workout!

Rule of thumb is a 5% drop off in speed. For example if you are run 30m sprints, and your bench mark time is 3.00 seconds (rounded number to make this easy), that means once you accede 3.15 seconds, you are done with the speed work no matter how many reps you still may have.

[cglaeser]

Rule of thumb is a 5% drop off in speed. For example if you are run 30m sprints, and your bench mark time is 3.00 seconds (rounded number to make this easy), that means once you accede 3.15 seconds, you are done with the speed work no matter how many reps you still may have.

An excellent post. This should be a sticky at the top.

Best,
Christopher

[1211]

Thanks all for your help!

My problem is during a match i feel like my feet are full of concrete and I am incredibly slow off the mark. I am looking to develop acceleration and ability to do repeated sprints over 30m.

I am going to do 2 sessions with what you have advised above a week + a plyometrics session.

atm my program is

Monday: Long run (2.5hrs) +/- Spin Class
Tuesday: Sprinting + Lifting + 2hr football training
Wednesday: Spin Class + repeated sprint session
Thursday: Sprinting + Lifting + 2 hr football training
Friday: Spin class + chill
Saturday: Football match
Sunday Lifting + plyometrics + Chill

I am hoping to drop a couple of kgs (hence the longer runs), football training involved lots of HIIT/IT.

My lifting sessions involve:

1 session of 3x8 Deads, Bench, Pull Ups, military press and Squats + core
1 session of 5 x5 of the above
1 session of single leg deads, bulgarian slit squats and weighted jump squats 4 x 6-8 + core

Repeated sprint session:

10 x 100m on 45 sec
10 x 50 on 20 sec
10 x 30 on 20 sec

With 2min recovery between sets

Plyometrics will involve a mizture of exercises mentioned on this site + stair work.

Am I doing too much? I have a lot of time on my hands. My only concern is my aerobic training will influence my power training.

would love some more advice! you have been great so far.

[OutsideLINEback]

What sport do you play?

[1211]

Afl (Aussie rules)... A mix of soccer and rugby. You need acceleration, Endurance and agility/athleticism. I guess it's like a lot of the running/receiving positions in NFL but with more endurance required and maybe a little less brute strength.

[OutsideLINEback]

Thanks all for your help!

My problem is during a match i feel like my feet are full of concrete and I am incredibly slow off the mark. I am looking to develop acceleration and ability to do repeated sprints over 30m.

I am going to do 2 sessions with what you have advised above a week + a plyometrics session.

atm my program is

Monday: Long run (2.5hrs) +/- Spin Class
Tuesday: Sprinting + Lifting + 2hr football training
Wednesday: Spin Class + repeated sprint session
Thursday: Sprinting + Lifting + 2 hr football training
Friday: Spin class + chill
Saturday: Football match
Sunday Lifting + plyometrics + Chill

I am hoping to drop a couple of kgs (hence the longer runs), football training involved lots of HIIT/IT.

My lifting sessions involve:

1 session of 3x8 Deads, Bench, Pull Ups, military press and Squats + core
1 session of 5 x5 of the above
1 session of single leg deads, bulgarian slit squats and weighted jump squats 4 x 6-8 + core

Repeated sprint session:

10 x 100m on 45 sec
10 x 50 on 20 sec
10 x 30 on 20 sec

With 2min recovery between sets

Plyometrics will involve a mizture of exercises mentioned on this site + stair work.

Am I doing too much? I have a lot of time on my hands. My only concern is my aerobic training will influence my power training.

would love some more advice! you have been great so far.

this is not optimal, its kinda disorganized overkill.

[OutsideLINEback]

are you in season right now? what workouts are mandatory?

[OutsideLINEback]

if you dont mind id like to help you organize something that will get you better results

[1211]

Still preseason, practice games ATM. Will drop the long runs during season plus 1 weight session. For sure man, would appreciate any help I can get, regarding my programs

[OutsideLINEback]

CHECK THIS OUT: SINCE YOU PLAY RUGBY KEEP THE REST REALLY SHORT INBETWEEN EXERCISES. PM ME YOUR QUESTIONS ILL ANSWER YOUR QUESTIONS:

http://forum.bodybuilding.com/showth...hp?t=132826263

[1211]

CHECK THIS OUT: SINCE YOU PLAY RUGBY KEEP THE REST REALLY SHORT INBETWEEN EXERCISES. PM ME YOUR QUESTIONS ILL ANSWER YOUR QUESTIONS:

http://forum.bodybuilding.com/showth...hp?t=132826263

Thanks! It's not rugby, but close. Watch these, great examples of what attributes i am looking for

http://www.youtube.com/watch?v=ZBJlCVmwgpQ

http://www.youtube.com/watch?v=FosO4MAvEbo

http://www.youtube.com/watch?v=HqJ-A0JRlhs

[OutsideLINEback]

Thanks! It's not rugby, but close. Watch these, great examples of what attributes i am looking for

http://www.youtube.com/watch?v=ZBJlCVmwgpQ

http://www.youtube.com/watch?v=FosO4MAvEbo

http://www.youtube.com/watch?v=HqJ-A0JRlhs

wow, looks intense!

Id do the program i gave you, just keep rest real short so its more anaerobic.
You could do some sprints after both leg workouts also, say 4 50 yard dashes.

the speed and strength program might suite you better. On conditioning days you could simulate the game you play with allot of running and sprinting for an houre.