Speed Training

Speed Development and its Implementation into Training

By: Michael Jeffrey, MS. CSCS

The intricacies of being a well-rounded athlete is made up of many different components. Everyone wants to be bigger, stronger, and faster; but the key to being an elite athlete is to peak all of these qualities at the same time. Our goal as strength and conditioning coaches is to make sure our athletes are at their absolute best as they go into the season. As a football player it is great if you are explosive and fast in March, but that isn’t going to necessarily help you as you move into the season. Our body is a complex system that doesn’t like it when you train different parameters at the same. You cannot train strength and power at the same time because the training stimulus to improve both would be too great. The athlete would become over-trained, and he would eventually lose all the positive adaptations he has achieved. This training state can sometimes take months to recover from. You can’t get strong when you are trying to get fast, and you can’t get fast while you are trying to get strong.

Recovery Management

Before I dive more into actual training cycles I wanted to address the topic of recovery and its correlation with improved performance. The increase in performance we want to see will never happen unless the body is properly stressed. Whether the stress is done through resistance training or doing tempo 300 yard runs the body must feel this external load to adapt. In most cases the stress is way too much, and we as strength coaches are always trying to combat this. We implement certain training cycles to help the body recover, but we will constantly be fighting outside factors such as sport coaches, school, time, and many other factors that make it hard to program properly. I can only suggest no matter what time of the sport year it is, that you make a strong effort to focus on recovery. Hydration, sleep, nutrition, soft tissue work, and mobility work must all be part of your annual training plan. Getting fast and strong will all have their time and place when it comes to your annual plan, but your goals won’t be reached unless you implement the recovery tactics. We always have to constantly remind ourselves that our bodies will change and grow outside of the weight room, not in it.

Annual Training Cycle and Speed Development

To really explain how we can peak our speed development I am going to break down each training cycle for an off-season high school football player. This type of plan would be a good example to really peak top end speed and explosiveness as he would move towards his high school season. I am not saying that this is the only way to train your athlete, but it would definitely be a good template to follow if you are looking for somewhere to start.

The following terms will help explain some of the concepts I am about to go over.

1RM: The maximal amount of weight lifted for one repetition.

Volume: The total amount of weight lifted.

Intensity: Percentage of the 1 rep max lifted.

Offseason (Jan-Feb.): Muscular Endurance and Hypertrophy

This is the time of the year to really build the foundation of your athlete. Without a proper foundation the athlete will not be able to handle the total load and volume that will be placed upon him as he moves towards his season.

During this time of year the total volume will be high, while the intensity will be lower. This might consist of sets with 8-12 repetitions at 50 to 60 percent of the athletes 1 rep max. In this phase the athlete will work to improve muscle hypertrophy (muscle growth), neural qualities, and improve their overall work capacity. This will not only prepare the athlete for later phases, but will allow for improvement on quality of technique as well. Lighter conditioning can be worked in during this phase as well to keep the athletes fitness level up, but overall conditioning volume should be low because the emphasis of this phase is to work on muscular endurance and hypertrophy.

Another big emphasis during this phase will be to work on muscular imbalances as well. This is important because movement deficiencies will inhibit that athlete from quality movement on and off the field. This will lead to a higher risk of injury and a less functional athlete.

Offseason (March-May.): Maximal Strength

The goal of this phase of training is to get the athlete as strong as possible. No matter what the sport is, strength must be a priority. It will not only help to prevent the athlete from injury, but it will aid in improving the athlete’s overall explosiveness. An athlete cannot be explosive without being strong. During this phase the volume will be low while the intensity is high. The focus of these lifts will be on the compound lifts such as the squat, which can be done by performing sets in the 3 to 5 rep range from 75 to 90 percent of an athlete’s one rep max. Cleans, plyometrics, and other explosive movements can be performed during this phase, but this emphasis should still be on total body strength.

With the intensity of this phase an emphasis should still be made on soft tissue work and recovery. You could do all the heavy lifting in the world, but your body will not adapt unless you are getting the proper recovery out of the gym. This can include anything from sleeping, eating, and nutrition, which will all play a role due to the changes in our body. We will see muscle fiber growth switching from our type 1 aerobic fiber (endurance) to our type 2 anaerobic fibers (strength and power) which will help us to be more explosive in sport.

Lastly, the phase can be accompanied by an increase in the intensity of the conditioning. For one or two days a week it could be good to add some sprints using around a 1:1 work to rest ratio. So, for every sprint you will get the same amount of time as the sprint to recover. You can slowly increase the number of repetitions as well. This will not only prepare the body for the speed and power work later, but it can also aid in active recovery as well.

Offseason (June): Speed Strength

Now that we have completed the meat of our off-season, the next goal is to work on explosive power that is specific for the sport. You could be the strongest guy on the team, but if you don’t move explosively and develop force quickly then you will not be reaching your full potential as an athlete.

In this phase we will be working with medium volume and intensities as the sport specific activities begin to increase. These can be intensities ranging from 50 to 80 percent of the athlete’s one rep max, with the goal of moving the weight as fast as possible. This will improve the efficiency of our central nervous system to help utilize our fast twitch muscle fibers to be explosive in sport thus improving power.

The conditioning volume during this phase will also begin to pick up as well. Now that the athlete has a good aerobic base the athlete will need to start performing conditioning that is more specific to their sport. To start picking up intensity, a good start would be to utilize conditioning methods using a 1:3 work to rest ratio. For example if an athlete was performing sprints that took 10 seconds then they would get 30 seconds to recover. This type of conditioning will be more applicable to the sport, and it can be utilized all the way up to the season.

Pre-season (July-August): Power w/Sport Specificity

Now we will be moving into the pre-season where our weight room volume will significantly decrease, while the on the field volume will dramatically increase. The goal during this phase will be to work on improving power output while keeping the volume low. With all the sport specific work that is going on during this time, we need to focus on quality of work in the weight room, not quantity.

In this phase several of the compound movements will be done working with percentages in the 30-40 percent of the 1RM range. The volume will be fairly low, but our goal is to improve overall anaerobic power. To move with explosiveness and speed weight will be needed to be moved with a higher velocity.

Some higher intensity lifting should be done during this phase to help maintain strength levels as well. Strength should not be the goal of this phase, but it is an important quality to maintain to aid in overall force development.

Outside of the weight room most of the conditioning can be maintained through actual practice, and the conditioning sport coaches will have the athletes perform. During this time is a great place to implement running mechanics and top speed training. This is not meant to be conditioning! If you want to train top speed, then you have to run at top speed. The body must recover fully between reps, and you should never be running in a fatigued state. For top speed training a work to rest ratio of 1:8-10 should be used to make sure the athlete is recovering fully between sets. This is the only way to improve top end speed in regards to actual sprinting. Things such as technique corrections and resisted running can be added, but should not be the focus of training.

In Season (September-December): Maintenance and Recovery

We have finally made it into the actual season where our first and primary goal is performance on the field. If we are not healthy and performing then we as strength coaches have failed to perform our job. An emphasis on recovery and monitoring weight room volume is essential for keep our athletes healthy. Their total volume on and off the field is very high, so we have to make sure that we factor that in. Stretching, mobility work, and soft tissue work should be done as often as possible.

Lifting absolutely should still be performed so we can maintain our strength levels to build off of for the following off-season and to help prevent us from injury. My recommendation is to perform a strength day further away from competition, while a power emphasis day can be performed closer to game day. This is ideal for football, but for some sports with more competition, this style of training may be more difficult. My suggestion is to get it in when you can, even if it is only once a week. Getting stronger is one of the best inhibitors on injury and will only make you more successful on the field.

In Conclusion

So often I hear the questions “What can I do to get faster?” or “What will make me a better athlete?,” which is fair because these are some of my goals as a strength coach. The thing that people need to realize is that to solve these questions we cannot limit our training to help one specific goal. If we only train speed without training strength then we will not be as fast as we could be. If we only train strength without training power then we will not be the most explosive athlete we can be. The total athlete must train all facets to really reach his true genetic potential and be the best athlete he can be on the field.

The Benefits of Implementing Creatine

Why is Creatine Important?

Michael Jeffrey, MS, CSCS

Supplementation and how to implement those supplements into a diet and training regimen are topics that I get asked about on a weekly basis. Specifically I am usually asked “Do I need supplements?” and “What supplements should I be taking?” These questions are usually asked because most people think that supplements are the only way to obtain your health, wellness, and athletic goals, which is far from the truth. Supplements are a good tool to help you reach your goals, but I will always tell you that real food should always be your main priority. For example, if you are having trouble meeting your daily protein intake, then a protein powder might be a useful supplement for you. There are just a lot of unregulated supplements, so you must do the research on everything that is going into your body.
With that being said the one supplement I will always suggest for athletes and the general fitness population is creatine. For increased performance during high intensity exercise and improved lean muscle mass creatine is hands down one of the best supplements you can take. It is not only a cheap (10-20$), but it is also a natural substance that is found in the beef, chicken, and fish that we eat. Even though creatine can be found in the meats we are eating, it is unlikely that you are getting enough creatine through your diet so supplementation is essential.

What is Creatine?

Creatine is a natural substance in our body that turns into creatine phosphate which helps to make ATP (energy source and fuel for our workouts).

How Does Creatine Work?

Once the creatine is in our body it will drive the muscle contractions to fuel the ATP which is what gives us our energy during exercise. Using creatine supplementation will increase our phosphocreatine stores helping our body to produce more ATP. With more ATP you will have more energy during those high intensity workouts.

The Benefits of Using Creatine

• Your muscles will recover faster and you will see increases in lean muscle mass and overall strength. This is attributed to the new proteins in your body and an increase in muscle building hormones.
• Your energy will be increased during those high intensity workouts due to a larger number of ATP.
• Your body will see less cellular damage and an overall reduction in inflammation to help reduce the duration of your muscle soreness.
• Your cardiovascular system will be more efficient during exercise, thus improving power, endurance, and performance.
• Some studies have shown improved brain function because creatine will help the brain utilize ATP for energy helping with memory and overall daily function.
• Creatine can help to stop brain cell death to help fight against Alzheimer’s disease and strokes.
• Supplementing creatine daily can stop the reduction of Dopamine in the brain to help protect against Parkionson’s disease.

How Should I Take Creatine?

As I stated earlier creatine is a substance that can be found in food, but it would be very difficult to get the sufficient amount of creatine you would need just from your diet. The daily recommended dose of creatine is about 5 grams per day which would be the equivalent of 3 pounds of chicken. This does not mean you need to cut back on your protein intake, but you should be taking 5 grams every single day to see the benefits.
If you do choose to take creatine you have to make sure that you are drinking 8 to 10 cups of water per day, or you may see some adverse side effects. Creatine will cause the muscles to draw water from the rest of your body so you want to stay hydrated to avoid dehydration and to help the body process the creatine. Your muscles will hold on to this water possibly causing weight gain which is completely normal when taking this supplement.

Do I Need to Load Creatine?

Over the years there have been mixed results when it comes to studies on a loading phase with creatine. Basically when you perform a loading phase with creatine you will take 20-25 grams per day for a week before maintaining with 5 grams per day. The idea behind this is to saturate the muscles with creatine so only a small dosage is needed after a week. This loading phase can be performed if you choose, but the research is still mixed if the loading phase is really necessary.

In Conclusion

After reading this blog hopefully many of you can see how beneficial this supplement really is. I can personally tell you that after using creatine I not only saw an improved performance in the gym, but increased strength levels as well. With all the expensive supplements that the fitness industry is trying to sell why not try something that is inexpensive and proven to work. I am not saying that this is the key to reaching all of your goals whether that be athletic performance or general fitness, but it is a great tool to add to the tool box.

With all of this being said creatine is a substance that should not be abused. It should be taken as prescribed above or you will see some adverse side effects.

Strength Training for Distance Runners

Proper strength training is an essential component if you want to get the most out of your ability as a runner. Running in conjunction with strength training will not only make you a more efficient runner, but it will also help prevent injury. The following article will debunk some myths when it comes to strength training for running, and help give you an idea of what you need to do to help improve your running:

5 Common Myths About Strength Training for Distance Runners

Interval Training

Why Interval Training Is Superior

By: Michael Jeffrey, MS CSCS

What is interval training?

Interval training is a form of conditioning that utilizes specific work-to-rest ratios. This method increases the storage and delivery of energy for physical activity in an individual, also known as metabolic conditioning.

How do I interval train?

Interval training sessions are performed by doing a bout of exercise for a specific period of time followed by a period of rest to allow the body to recover. The length of the rest period will be dictated by the conditioning of the individual and the intensity of the work period.
What are the benefits of interval training?
Generally when people do cardio or conditioning they either implement interval training or steady state activities (walking or jogging for extended periods of time). Both will lead to positive health changes, but interval training is far more efficient and beneficial when it comes to achieving your fitness goals.
A popular form of interval training is called a tabata, which is a type of high intensity work out. During a tabata an individual will utilize movements that can include bodyweight, medicine ball, and moderate plyometrics. These movements will be performed for a total of 4 minutes using a work to rest ratio of 20 to 10. This just means that you will perform the movement using intervals of 20 seconds with 10 seconds of rest in between. You can choose to do multiple bouts of 4 minutes, but that will depend on the conditioning of the indinvidual. Generally this is for more advanced athletes, and a high level of fitness is needed to complete this type of circuit.

Why is this superior to aerobic training?

1. Improved VO2 max and Anaerobic capacities
• Studies have shown that short high intensity workouts can improve your cardiovascular adaptations more than steady state running, along with improving your anaerobic capacities which will be more related to sprinting.

2. More Time Efficient
• You can see more improved health qualities by doing short high intensity workout lasting under ten minutes. Running can be tedious and hard on the joints with less of an overall benefit.

3. Easy to Individualize
• You can choose your own work to rest ratios based off your own conditioning level. If you are an advanced athlete with a high level of conditioning you can choose to use work to rest ratios that are around 1:1. If you are a beginner with a lower level of conditioning you can start off with a work to rest ratio of 1:3 and work your way up to 1:1.

4. Burn More Calories
• The spike in your metabolism will be much higher after a bout of high intensity interval training compared to steady state running. This means that your total calories burned will be much higher performing high intensity work that takes much less time.

5. Movement Variety
• A beginner can use a bike or a rowing machine to do intervals until they have achieved a fitness level to do more complex movements.

Sample 1:2 Work to Rest Interval Circuit
• Squat Jumps: 20s
• Rest: 40s
• Split Squat Jumps: 20s
• Rest:40s
• Med Ball Slams: 20s
• Rest: 40s
• Bodyweight Squats: 20s
• Rest: 40s
• Push Up: 20s
• Rest 40s
Perform this circuit 5 times through resting a minute between each circuit.

The Key to Being Fast

The following article written by Michael Boyle stresses the importance of the first 10 yards when it comes to being a faster athlete.

Does It All Come Down to the First Ten Yards?

Michael Boyle www.strengthcoach.com

I have always been a ten yard dash proponent. When we test speed, regardless of sport we test the ten yard dash. In fact, I wrote an article previously that questioned whether we really ever tested speed in most team sports. If we choose to be specific, what we really evaluate with tests like the 40 yard dash is acceleration. The best sprinters in the world accelerate for up to sixty meters. That means that each ten yard split continues to get lower up to sixty meters in a world-class sprint race. A forty yard dash is a test of acceleration ability, not speed if we want to get our physics right.

The only athletes who actually ever run a forty yard dash are my NFL Combine or Pro Day athletes. Even these athletes only run the forty at the actual workouts. We never run a forty in training. In fact, over eighty percent of our training is done for ten yards, working to increase power and decrease steps. Less than twenty percent is done for 15-20 yards. In fact in over twenty years of training athletes for the NFL Combine I have never had an athlete run a forty yard dash prior to being tested by a pro scout. In spite of this, or perhaps because of this, my athletes have routinely tested well at the NFL Combine. Numerous years we have had the fastest athlete at a given position. My hesitance to run a forty prior to the Combine or the Pro day was based on a simple concept. If you are injured you can’t run the forty on the day that really matters. In the NFL evaluation process injuries at the wrong time can be career killers.

One problem arises in this process. Athletes want to know what they will run in the 40. In order to increase the ability to project 40 yard dash times from ten yard dash times I have been closely studying the segmental breakdowns of the forty yard dash from past NFL Combines to see if there was discernable pattern. I analyzed the data to see if there was a consistent formula that could be applied. The results were surprising.

It is important to clarify that initially the ten yard dash was the focus of our training primarily because the most frequent injury seen in athletes doing Combine or Pro Day prep work is a hamstring strain. In fact hamstring strains are the most consistent injury problem seen in sprinters. These hamstring strains are almost always the result of running repeat forty yard dashes in preparation for the testing. Curiously enough I have never seen a strain occur in a ten yard dash. The 10 yd dash is a great test that is close to100% safe. However, athletes being evaluated still need to run the 40 or in the case of baseball, the sixty.

In addition to the obvious injury prevention/ reduction/ avoidance angle, we have always concentrated on the 10 yard dash for the simple reason that the first ten yard segment, the start if you will, is the easiest area to improve. The first ten yard segment, although equal in length to each following ten yard segment takes more than 1.5 times as long to run. This may seem obvious as this is the “zero to sixty phase” of the vaunted forty yard dash. However to really understand the significance it is important to look at some data.

Below is a comparison of two athletes from the 2003 NFL Combine in the forty yard dash. Athlete 1 is 188 lbs. and ran a very respectable 4.59 in the forty yard dash. Athlete 2 is 236 lbs. and ran a 4.70, also a respectable time for a 236 lb athlete. The data gets significantly more interesting when broken down into ten yard segments:

Athlete 1: 10 yard (1.59) 10-20 (1.06) 20 yard (2.65) 20-40 (1.94) 40 yard 4.59

Athlete 2: 10 yard (1.70) 10-20 (1.05) 20 yard (2.75) 20-40 (1.95) 40 yard 4.70

When looking at the data one thing immediately jumps out. Both athletes ran from 10-20, 20-40 and 10-40 in nearly identical times. In fact athlete 1 obtained the entire differential in the times ( .11) during the first ten yard segment. Athlete 1 may in fact not be faster, he simply accelerates better. His “speed” is no greater, however his initial acceleration is significantly better. This graphically demonstrates how critical the initial rate of acceleration was in the race. Athlete 1 obviously has less inertia to overcome and as a result accelerates faster but, this faster initial acceleration corresponds exactly to the difference in forty yard dash times.

Two important things to note. One, this definitely reinforces my feeling about the importance of the start and of the first ten yard segment. Two, the result reinforces the importance of strength development in improving forty yard dash performance.

Many of you will say that this is a generalization. In fact, it is a generalization based on common sense. Smaller athletes with exceptional acceleration have run as low as 2.8 from 10-40 while exceptionally large athletes ( 300+) were show to run a high as 3.4. However these were extreme cases. In general to estimate 40 yd dash times from 10 yard dash times you can do the following:

For athletes under 200 lbs. assume a low of 2.8 seconds and a high of 3.0 seconds added to the 10 time.

For athletes from 200-250 you can add 3.0 to 3.2 seconds to the 10

For athletes 250-350 you can add 3.0 to 3.4 seconds to the 10.

In any case, the data clearly shows that working on the initial ten yard segment of the forty yard dash is both the safest and the fastest route to lowering your forty time.