this is the that we do and i put it together or they past years of trial and error and taking a little from everybodys work that worked for me and my crew. i just ran 4.37 and 4.39 at and work out last week. our 30 yard bound are in 8 3/4 to 9 and 20 yard bound 5 3/4 to 6 hope this work for you because it work for us.
SPEED DEVELOPMENT
Speed Strength: The power that your legs convert into running
Speed Endurance: the time you sprint between the distance of 60 meters to 150 meters
Endurance Training: Running that occurred over a period of time for conditioning
Speed Training: Type of training incorporate speed
Over Speed Training: Assistance in the running due to down hill running or speed devices
Loading: The time that your are in a running session
Recovery Time: The time of rest between the set or reps
Endurance Run: Running that occurs over long period of time or long distance
Transition Drills: Drills that are perform to assist in the turn over in running technique
Explosive Drills: Drills that are perform to help with the strength in running
Work Out Tools (Will Help, But Not Necessary)
Hurdles (Track)
Sled
Weight Vest or Pants
Bungee Cord
TEST
Quad Test: One Rep Max of each leg. Perform of one leg extension of each leg and one leg curl of each leg. The optimum is the equal strength of the quads and the hamstrings. When this obtained you will have max power/strength in the legs.
EXAMPLE: If you do 1RM of 100 pounds of leg extension on the left leg you must be
able to do 100 pounds of 1RM leg curls on the same leg. The same is
applied to the right leg as well.
Speed Test: Are performed with in the Test Weeks of the 2 Reps of the following test 20 yard,
30 yard and 40 yards. They are to perform under max rest and to be timed.
AREAS OF TARGET SPRINT TRAINING
0- 60 meters SPEED
60- 150 meters SPEED ENDURANCE
150- 300 meters SPECIALTY TRAINING I
300- 600 meters SPECIALTY TRAINING II
DRILLS
Explosive Drills:
3 Leg Hop
5 Leg Hop
Deer Hop
Standing Long Jump
Double Leg Bound
Explosive Drill are use and help in and 0 to 20 meters phase in running. They are to
performed 0 to 20 meters plus with a five meter increase each session.
Transition Drills
A- Skip
B - Skip
A + B Skip
Butt Kick
Heel to Butt
High Knees
Transition Drill are use and help in and after 20 meters phase in running. They are to
performed 20 meters plus with a five meter increase each session.
HILL TRAINING
Up Hill to be perform up a slight up hill grade with a weight vest or pants in alternate
reps. For speed development DON'T sprint further than 80 meters.
EXAMPLE: When sprinting up hill you are going to sprint 100 % with the
weight vest or pant on for one rep. Then for the next rep you will
take it off. Do this until the set is complete.
Down Hill to be perform up a slight up hill grade with a weight vest or pants in
alternate reps. For speed development DON'T sprint further than 90
meters.
EXAMPLE: When sprinting down hill you are going to sprint 100 % with the
weight vest or pant on for one rep. Then for the next rep you will
take it off. Do this until the set is complete.
HILL TRAINING
Tuesday Thursday
2 x 4 x 90 yards 3 x 4 x 90 yards
ENDURANCE TRAINING
Timed run over a different types of terrain. Running up and down hill of different
grades which in turns change the speed of the run. The time not to exceed 10 minutes
or 2 miles.
SPEED DEVELOPMENT WORKOUT
TRAINING PROGRAM SCHEDULE
3 week load phase
1 week test
4 week load phase
2 week test
6 week load phase
2 week recovery
RUNNING PROGRAM
(FIRST) LOAD PHASE
Monday Wednesday Friday
Week One 2 x 3 x 20 yard sprints 2 x 3 x 30 yard sprints 3 x 3 x 40 yard sprints
Week Two 2 x 3 x 30 yard sprints 2 x 3 x 40 yard sprints 3 x 3 x 50 yard sprints
Week Three 3 x 3 x 40 yard sprints 3 x 3 x 50 yard sprints 3 x 3 x 60 yard sprints
TEST (ONE WEEK)
Monday Wednesday Friday
Week One 20 yard sprint 2 sets 20 yard sprint 2 sets 20 yard sprint 2 sets
30 yard sprint 2 set 30 yard sprint 2 sets 30 yard sprint 2 sets
40 yard sprint 2 sets 40 yard sprint 2 sets 40 yard sprint 2 sets
ALL THE TEST ARE TO BE TIME WITH MAX RECOVERY
After the test, you will perform your normal plyometrics workout as usual.
(SECOND) LOAD PHASE
Monday Wednesday Friday
Week One 2 x 3 x 30 yard sprints 2 x 4 x 40 yard sprints 3 x 4 x 50 yard sprints
Week Two 3 x 3 x 40 yard sprints 3 x 4 x 50 yard sprints 3 x 4 x 60 yard sprints
Week Three 3 x 4 x 50 yard sprints 3 x 4 x 60 yard sprints 4 x 5 x 60 yard sprints
Week Four 4 x 4 x 40 yard sprints 4 x 5 x 50 yard sprints 4 x 6 x 60 yard sprints
In second phase you will use the tools in your workout to give a nero muscular shock to the legs in resistance training and over speed training
One set will be performed with the sled or weight vest/pants. The second set will be performed with the bungee cord for over speed training. Third set is to perform in the nature running state.
TEST (TWO WEEK)
Monday Wednesday Friday
Week One 20 yard sprint 2 sets 20 yard sprint 2 sets 20 yard sprint 2 sets
30 yard sprint 2 set 30 yard sprint 2 sets 30 yard sprint 2 sets
40 yard sprint 2 sets 40 yard sprint 2 sets 40 yard sprint 2 sets
Monday Wednesday Friday
Week Two 20 yard sprint 2 sets 20 yard sprint 2 sets 20 yard sprint 2 sets
30 yard sprint 2 set 30 yard sprint 2 sets 30 yard sprint 2 sets
40 yard sprint 2 sets 40 yard sprint 2 sets 40 yard sprint 2 sets
ALL THE TEST ARE TO BE TIME WITH MAX RECOVERY
After the test, you will perform your normal plyometrics workout as usual.
(THIRD) LOAD PHASE
Monday Wednesday Friday
Week One 2 x 3 x 20 yard sprints 2 x 3 x 30 yard sprints 3 x 3 x 40 yard sprints
Week Two 2 x 3 x 40 yard sprints 3 x 3 x 50 yard sprints 3 x 3 x 60 yard sprints
Week Three 3 x 3 x 40 yard sprints 3 x 4 x 50 yard sprints 3 x 4 x 60 yard sprints
Week Four 3 x 4 x 50 yard sprints 3 x 4 x 50 yard sprints 3 x 4 x 60 yard sprints
Week Five 2 x 5 x 40 yard sprints 2 x 5 x 50 yard sprints 2 x 5 x 60 yard sprints
Week Six 3 x 5 x 50 yard sprints 3 x 5 x 50 yard sprints 3 x 5 x 60 yard sprints
In second phase you will use the tools in your workout to give a nero muscular shock to the legs in resistance training and over speed training
One set will be performed with the sled or weight vest/pants. The second set will be performed with the bungee cord for over speed training. Third set is to perform in the nature running state.
TWO WEEK RECOVERY
The recovery phase is a two day endurance run and a one day sprint training. the endurance run will be performed in the beginning and the end of the week and the sprint training will be performed in the middle. all drills will be performed as normal.
During the test phase which is the fourth week the plyometric workout pick up to twice a week.
Always do your speed drill after your weight lifting.
REST AND RECOVERY
4 MINUTES BETWEEN REPS AND 10 MINUTES BETWEEN SETS.
The max in rest will give max performance due to the lactic acid will be fully deplete in the full 4 minutes. If the rest is cut under 4 minutes lactic acid is approximately 75 % still in the legs. Due to the lactic acid still in the legs you will not perform a max run.