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?

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) Tuesday - Tempo 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 Wednesday - Special 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) Thursday - Tempo 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.

Sarah Walls
A little about me: I've worked in pretty much every corner of the fitness industry for about 10 years. I've had the great fortune of spending most of this time working with gifted athletes at every level. I've also had the great opportunity of designing and conducting research projects, writing occasionally for various publications and blogs, competing in powerlifting, and just generally having a killer time pursuing my passions wherever they may take me. Now I own two businesses: one is an athletic performance training company that I started in 2007 at age 26 and the other is a software company startup that was launched in 2014. Paramount to all the awesomeness of my professional career, is my family. My kids are a thrill and my husband continues to be my most critical and important supporter.
www.strengthboss.com
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