Hi guys,
I have finished a four week block of acceleration/strength training and am looking to add some max speed now to my training.
I am looking to do three speed session, tempo and weights sessions are all fine but looking for recommendations to progress my max speed.
My acceeration is coming along fine, but my max speed is abysmal! My tempos and weights are going ok and I am resonalbly fit and my strength is increasing.
With that in mind my ideas for speed sessions for the next three weeks are:
Mon: Acceleration
10x10m med ball accels (100m)
5x30m sled (150m)
5x30m sprint (150m)
Wed: Max Velocity
5x10m med ball accels (50m)
5x20 flying 20ms with 20m run in (150m)
70m sprint
80m sprint
Fri/sat: 4x20 ins and outs over 80 (20m build, 20 hard, 20 cruise 20 hard) 240m
2x120m sprints
As I am looking to progress max speed what is teh maximum distance I should run? I know that special endurance is not really necessary with my poor max velocity atm but are the 120m reps to long and should I stick to work that is much shorter on both days?
Your input is appreciated as my max speed is terrible and needs alot of work!
thanks guys