Hello Friends,
I want to get right to the point in this email.
If faster speed is important to you, then the next 250 words are the most important words you'll read today.
I wanted to share the results of one of my most recent clients who wanted to improve his speed.
David is a track & field athlete trying to improve his speed to take home the gold in his event.
He knew he needed to improve his sprint, but he wasn't sure what the main areas he needed to focus on.
These are some results we have seen after just 3 weeks of training together:
Force (n/kg): 7.63 —> 8.37
Power (w/kg): 18.27 —> 19.28
Peak V (m/s): 9.20 —> 9.29
30m Sprint: 4.307 —> 4.235
Across the board, we have seen massive improvements in acceleration & top speed.
Here's how we got there:
1) ASSESSMENT
You can't run a high-level program without a proper assessment.
We performed a 30m sprint to determine the profile of his sprint (force vs. velocity dominant).
After, we performed a load velocity profile to determine loading for targeting specific qualities.
2) ACCELERATION
David was FAST, but his acceleration was his weak point.
We spent a block focusing on heavily loaded sprints to improve the first 10m of his sprint.
3) MAX VELOCITY
Every athlete needs max velocity work.
I don't care what your top speed is.
There is always room to improve.
A steady dose of sprints at top speed, emphasizing sound mechanics, was the foundation of our top-speed days.
4) JUMPS
Jumps alone will not improve your speed, but they will help support the development of key qualities such as force and power.
We performed jumps in the horizontal and vertical planes while improving our bounds (power & speed bounds).
5) LIFTS
Lifting builds resilience throughout the system to keep the athlete healthy while developing early acceleration.
We performed lifts under maximal loads and used the Olympic lifts and squats as the major exercises in our program.
Following these key components, we have seen huge jumps in David's speed.
The beautiful part?
You can do the same thing.
Look
You can spend months spinning your wheels trying to figure out what workouts to do to improve speed.
It will drive you crazy and cost you valuable time that you may not have.
OR
If you want to avoid doing workouts that don't get you any results, then click the button below to join my remote online coaching program that is GUARANTEED to improve your speed (click the button below to learn more).
I'll see you winners inside.
God Bless
Keith Jonathan Ferrara
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