CF Workout Series Two Download: Speed and Strength Review
Duration 23:10
The clip starts with Charlie briefly explaining the objectives of the workout to follow in this second real-time film. The latter deals with Power Speed, i.e., what it is, how it should be treated metabolically with references to duration of execution and recovery, how Power Speed should progress via its four different kinds identified, where its limits are and why.
The first part of the clip takes place on the track, where the athlete goes through the whole series of Power Speed drills, i.e., bum kicks, A skip, B skip, running As, running Bs and Straight Leg Bounds. This is a great chance for coaches and athletes alike to clarify the terminology, as some of the drills are often used interchangeably. Also, the main difference between As and Bs is explained later on in the clip and how the latter should really be executed.
Along side the athlete Charlie comments on specific aspects of the drills with regards not only to technique (e.g., how the arm action relates to each drill, where the emphasis should be, posture, etc) but to the total duration and recovery periods each of them should have, what should be avoided and why –prevention is better than the cure. Emphasis is also given on the nature of the recovery period between drills, appropriate selection of which should reflect the aims of the workout itself, or the workout to follow. What the athlete should do, how, when, why and how this dynamic relates to the four kinds of Power Speed drills.
Charlie goes into specifics on how the drills should be managed time-wise, so the desired results are brought about. Valid points are also made on the characteristics such drills should have in order for tightness to be avoided and an effective preparedness of the athlete to result –first do it right, then speed it up.
The film continues with the resisted Speed Power drills on the track. It is interesting here to note the modifications suggested overall and specifically for each drill and how the nature of the workout is adjusted for its purposes to be served (e.g., which drills should be left out, which should be altered, etc). A progression of the resistance itself is also demonstrated.
The dynamic of a Power Speed workout is such that it can vary from a specific warm up for the speed work of the day to a session on its own, a “particularly useful means of getting work done when you have limited facilities and the weather is bad…”, as Charlie points out.
The group then moves to the hill for a demonstration of the drills on a more challenging terrain. Charlie immediately adjusts the athlete’s workout for the day for reasons explained and he gets more and more feedback from the athlete as the session and its difficulty progress (e.g., especially on the hill).
A very helpful differentiation is made at this point between the four kinds of Power Speed work (e.g., number of options to be chosen at a given workout), which can be particularly helpful for putting them into perspective and structuring similar sessions accordingly. The latter issue is further clarified with sequence suggestions over a specific training phase.
Charlie’s intentions and rationale throughout the clip are very clear and to the point. For a single training element and the duration of the film, there is an overload of information. The recruitment of an athlete who has appeared once before in one of the films is also a positive in my view, as people can easily follow up and appreciate improvements.
The installment is very helpful in expanding specific training options and alternatives and a valuable addition to anyone’s training material.
I am sure there will be plenty of discussion in the relative thread dedicated to the product, as the information is readily applicable.
I hope the above gives a helpful review of “Speed and Strength”
Nikoluski