Basic Speed Development Program

The overwhelming request we get almost daily: Do you guys do speed training?

My answer: Hellz YES!

In an effort to compliment my running related warnings over at StrongGirlsWin.com from earlier today, I wanted to take this post to another level and get all geeked-out over some real-deal sprint training.You gotta present both sides of the coin, ya know?

Carl Lewis with perfect form.

While I’ve termed this post as “basic speed development,” please DO NOT confuse that for BEGINNER speed development. There’s a big difference. This sample program is for someone who has at least a year of regimented general training under their belt that is heavy on both sprint and weight training fundamentals.

Without further delay…

Basic Speed Development Program

  • Day 1 – Starts, Speed, & Total Body Lift with Lower Body Emphasis
  • Day 2 – Tempo Run
  • Day 3 – Special endurance & Total Body Lift with Upper Body Emphasis
  • Day 4 – Tempo Run
  • Day 5 – Starts, Speed Endurance, Long jump/triple jump Technique (at high intensity and include as overall daily volume), & Total Body Lift (even split)
  • Day 6 – Tempo Run
  • Day 7 – Rest

Notes:

  1. Keep your intensity above 90% or below 65%! The in-between work is trash for developing true speed and will only increase the likelihood for injury, while decreasing the chance for improvements.
  2. Avoid the pitfalls of starting with high volume and low intensity. Rather begin with HIGH INTENSITY and LOW VOLUME. Then gradually increase volume while keeping the intensity high.

Sample Program Details:
Monday - Speed Work: 2 x 3 x 20-30m accelerations (rest at least 4-minutes between reps); Med Ball Throws @ 6-10lbs: Squat to Overhead Push Throw x 6-8 + Keg Toss x 6-8 (at least 1-minute rest between each throw, we’re after MAX EFFORT with every single toss/throw); Weights: Total body lift with lower body emphasis; Core: 100 reps (choose whatever floats your boat)
TuesdayTempo Run: 8-12 x 100m (easy, basically a fast jog) + complete 10-20 V-Ups (or whatever core work you prefer) between each run – use the runs as the recovery between the V-ups
WednesdaySpecial Endurance: 2 x 150-300m with 20-25 min recovery; during the recovery (every 7-8 mins) do some light tempo runs, body weight calestenics, core, etc. the goal here is to simply stay warm during the break; Weights: Total body with upper body emphasis; Core: 200 reps (choose whatever floats your boat)
ThursdayTempo Run: Similar to Tuesday
Friday - Speed Work: 2 x 3 x 20-30m accelerations (rest at least 4-minutes between reps); Med Ball Throws @ 6-10lbs: Squat to Slam x 6-8 + Falling Forward Chest Throw to Sprint x 6-8 (at least 1-minute rest between each throw, we’re after MAX EFFORT with every single toss/throw); Weights: Total body lift (even split); Core: 100 reps (choose whatever floats your boat)
***After several weeks, longer sprints (50-60m) can be added to the speed workouts on Mondays and Fridays.

Good luck, may the Force be with you…

Get it? Force…

…I already said I was getting geeked-out over this one, so I think that was a pretty solid joke.

Now, there's overstriding and then there's OOOOOVERSTRIDING. Good LORD! I've never seen anything this awful in my life! She probably broke her right leg upon impact .002 seconds after this picture was taken.