Hello Friends,
If you aren't getting faster, then there is a major flaw in your programming.
See, most athletes and coaches get it wrong when training speed.
Some of the biggest flaws I see in speed training:
1) Too Little Frequency
- Ideally, athletes should be sprinting multiple times throughout the week. Most of my athletes settle in at 2-3x/week depending on the part of the year we are in. Anything less will not be good enough to create adaptation
2) Too Little Volume
- I see athletes perform 2 or 3 max effort reps and call it a day. This is too little to develop the qualities of sprinting (force, power & velocity) & too little to develop the skill of sprinting. The USATF recommends 250-400m of volume for sprinters, but I think most athletes improve with anywhere from 150-300m depending on their previous training experience.
3) Wrong Exercise Selection
- To improve speed, you must dedicate time to sprinting in your training program. WAY TOO MANY athletes think that lifting is the way to improve speed. This couldn't be any further from the truth. While lifting is a necessary part too any athletic development program, it should not be the main focus. Use lifting as a supplementary way to develop speed.
4) Too Little Rest
- More work isn't necessarily better work. Training too much will fry your nervous system & stagnate improvement. You need to properly rest in order to recover & improve. This usually means taking a minimum of 24-48 hours in between sprinting sessions.
Avoid these 4 common mistakes and you will be sure to dominate these next 3 months of training to set yourself up strong for the fall.
God Bless You All
P.S.
If you are interested in a speed program that is designed with all of these components properly, respond to this email with SPEED & I will share more details.
God Bless You All
Keith Jonathan Ferrara
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