Training programs focus on the phosphagen system by utilizing events under ten seconds in duration and providing almost complete recovery (five to seven minutes). Doing this limits lactic acid accumulation and helps you perform at maximal intensities, which enhances speed and power development. Speed and power training requires a level of neural recruitment for maximal intensities that can not be achieved in a fatigued state.
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By definition, speed is a measure of displacement per unit of time, or more generally speaking, the amount of time taken to cover a fixed distance.
In performance training, speed is usually measured by distances under 200 meters. If you begin to test speed over longer distances, the testing reflects anaerobic or aerobic capacity more than the absolute abilty to propel the body at a maximal velocity.
Hands down, the most widely used measurement of speed is the 40 yard dash. Most of us have seen it, run it, but don't really understand it.
For the longest time it was believed that speed was an inherit ability, that you were either fast or not. In the past few years, the science behind strength and conditioning has come to the spotlight and speed training principles have become the foundation of many athletic programs.
Speed training involves numerous approaches.
The first approach is to develop speed strength. Speed strength is the functional motor skills required to accelerate and decelerate rapidly. Basically, the greater the force the body is able to apply to the ground during acceleration and sprinting, the faster the body will move.
In addition, the individual must develop speed endurance, or the metabolic conditioning needed to support maximal speed over an extended duration (depending on the distance to be covered). Speed endurance is also beneficial in sport to help the athlete better accelerate and/or achieve maximal speeds in repetitive bouts.
Finally, actual running speed is developed through two main aspects, stride frequency and stride length. In general, frequency is more important to achieve maximal velocities. Typically, as speed increases, impulse production becomes increasingly dependent on the ability to generate force rapidly during leg turnover.
Speed training focuses on three main phases: starts, acceleration, and maximal velocity. In addition an optimal training program will include three tiers.
For a brief description of the main phases and tiers in speed training, click here.
If you are interested in learning more about speed training and how to optimize your progress, please do not hesitate to contact me.
