Hey Friends,
If you care about being fast when it matters most, then you need to be training speed in-season.
You see, to improve speed, you must train speed.
The residual for training speed doesn't carry over for very long.
5 days (+ or - 3 days)
Speed may only carry over from 2 to 8 days from when you last trained it.
So what's the solution?
YOU MUST TRAIN SPEED IN SEASON
I see way too many coaches and programs cut speed once they start to compete in-season.
This approach is flat-out wrong.
I am not talking in a place of theory.
I am coming from a place of real-life results.
Here are some improvements we have seen with our volleyball program with only 6 weeks of in-season training so far:
Peak Force (n/kg): 6.63 --> 7.06 (6.42% Increase)
Peak Power (w/kg): 12.56 --> 13.14 (4.67% Increase)
Peak Velocity (m/s): 7.34 (16.51 mph) -->7.47 (16.99 mph) (1.79% Increase)
30m Sprint (s): 5.00 --> 4.93 (1.31% Decrease)
To put it in simpler terms:
We are a faster team 6 weeks into the season than when we started in pre-season.
You may be thinking about how we have improved speed even when competing anywhere from 2 to 4 times a week.
Here's how we do it:
1) Resisted Sprints
- We group our athletes into 3 training groups (force, power & velocity) to dictate our loading protocol for resisted sprints. We perform these 1-2x/week covering distances from 10-20m
2) Unresisted Sprints
- We perform timed sprints 2x/week to develop the entire spectrum of sprinting qualities while tracking progress over time. We also utilize contrast sets, pairing our resisted sprints with our unresisted sprints.
3) Lifting For Strength
- We perform total body lifting 3x/week using Olympic lifts and squats to develop early acceleration while building strength to endure the rigors of the season.
Training these components weekly will help build a resilient athlete while developing speed when it matters the most.
If you care about gaining a competitive advantage, then make speed the priority of your training.
P.S. I am looking to take on 1 more remote client for October.
So if you are an athlete or a coach looking to improve speed in 90 days (in-season or off-season) with methods that I have used for 13+ years to get results with athletes in all sports then reply "SPEED" to this email to get started ASAP.
Have a blessed weekend, my friends.
Keith Jonathan
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