Hello Friends,
If you aren't doing contrast sets on your acceleration days, then you are missing out on fully developing speed.
What are contrast sprints
Really simple:
- First, perform a resisted sprint over a set distance
- Then after proper rest, perform an unresisted rep over a set distance
Why it works
- All athletes need to have some combination of resisted & unresisted sprints as part of their speed work
- Resisted sprints develop the qualities of force, power & transition to max velocity (heavier sprints target earlier acceleration while lighter sprints target later acceleration)
- Unresisted sprints develop the velocity end of acceleration while developing the skill of sprinting
- When paired together, resisted sprints recruit the motor units involved in sprinting on the posterior & anterior chain
- Performing unresisted sprints after allows the body to use that recruitment to sprint at fast speed
How to implement
- Perform one of the following resisted sprint options: sled sprints, hill sprints, chain sprints
- Perform one of the following unresisted sprint options right after: half kneeling acceleration, drop in sprints, 2 point start sprints
- Repeat for 3-5 sets
This will be the main part of our sprint day as it targets all the qualities needed to improve acceleration.
Include these 1-2x week to maximize results
P.S.
I include contrast sprints in my new 12-Week Athletic Development Program, The Definitive Guide To Summer Programming.
It includes all aspects of training for 12 weeks, with workouts to perform every day:
- Sprints
- Jumps
- Throws
- Lifts
- Conditioning
I have used these workouts to get results for 1000s of athletes & I am so confident that it will help you that I offer a 7 day money-back guarantee if you hate the program.
You can buy now at the link below:
12-Week Athletic Development Program
God Bless You All
Keith Jonathan Ferrara
0 comments