Speed development program

The Forums Speed
1

Coaches and experts from the forum. I have two days a week to develop speed. Can i do general strength, plyometrics, speed and tempos in these two days? Can i start intensive tempo with extensive tempo? How can i progress with those elements in the session? I thought to do GS, plyos, speed and them int tempo?? and ext tempo. Also i´m using short to long work progression on speed work.Is that too much volume for a session? Please give me some advice for GPP sessions. I already prescribe a session with all these elements. This is what i did…

Warmup(mobility and dynamic flexibility exercises)

General strength [toe and heel walk, squat, side squat and lunges(2x20m with 20m walk rest)]

Plyometric[squat jumps(2x10 with 2´rest)and jump over stairs(2 steps at a time and 2x10 with 2’ rest)]

Speed
Technique(butt kicks, high knees, A and B March)

Acceleration[1) 3x10m resisted runs with 1’ rest;2) 3x20m contrast runs(10m resisted and 10m without resist)with 2’ rest ; and 3) 3x30m with 3’ rest; intervals between 1),2) and 3) were 5’]

Tempo workout(6-8 x run on diagonals and walk on straight)

Is this progression right?Or should i do warmup, speed, plyos and GS?Is this volume right?
Please give me some advices.

2

What are you trying to develop speed for? Are you planning on competing or is it for another sport? Also, are you doing any other physical or sport activities during the week? And do you have as little as an extra 15-20 minutes free two or three times a week?

I ask all this because trying to develop an entire program based on two days a week is difficult. The best bet is to limit your two days a week of speed training to just speed training and do tempo and general strength stuff on other days. That’s why I ask if you are doing any other sports or activities.

And if you did have to stick with the set-up you listed you need to switch the order around for some things, warm-up stuff first then speed then strength and general fitness things.

3

It´s a speed program for football athletes. I only have those days to work for speed. And sometimes in those days i even have to work with agility, coordination and lateral speed. Can´t i do those exercises for general strength in the warm up part since they r not so stressing? And what about complex workout? Can´t i do some plyos to excite CNS before speed?