Hello Friends,
If speed work is an integral part of your program, you must consider using sprint capacity circuits to improve your sprinting ability.
See, the problem with most athletes' speed programs is that they just don't sprint enough.
They focus too much on accessory exercises that aren't improving the skill of sprinting.
Simply put
If you want, to get faster
YOU HAVE TO SPRINT!
Not only to develop the qualities of sprinting
But to develop the skill of sprinting
This is where our sprint capacity circuits come into play.
What are sprint capacity circuits?
They are a series of exercises targeting the qualities of speed performed in a circuit-like fashion.
There are 4 exercises I like to include in our sprint capacity circuits:
1) March
- Teaching the athlete how to punch down & back into the ground
2) Horizontal Jump
- Developing force & power in the horizontal plane
3) Resisted Sprint
- Lightly resisted, recruiting motor units to improve sprinting speed
4) Unresisted Sprint
- Develops the skill of sprinting while developing all the qualities of speed
I will perform this circuit 3-6 times depending on the time of year and the training block we are in.
However, the best time to use these is during your general preparation phase.
Don't be afraid to accumulate some volume here, as the objective is to build a base of sprinting before you get into your more specific programming.
Doesn't matter the level of athlete you are, everyone can benefit from sprint capacity circuits when implemented at the right time.
This is just one of the many tools I use with my athletes to help them improve their speed.
Look
You can spend years trying to put together a speed program specifically designed for you to see real results.
But if you prefer to improve your speed FAST, then consider joining my remote training team, where I guarantee I can help improve your speed in 90 days with methods I have been using with 1000s of athletes over my 13+ years of being a coach.
If you're interested, respond directly to this email with "SPEED" and I'll share more results.
Spots are filling up quickly so make sure to get back to this email ASAP.
Hakuna Matata
Keith J Ferrara
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