Creating a High-Performance Speed Training Workout Plan | 2023
Are you ready to unlock your true speed potential and elevate your athletic performance? With the right speed training workout plan, you can develop explosive power, increase your agility, and reach new levels of speed. In this blog post, we’ll dive deep into the world of speed training, exploring its fundamentals, components, and various types of workouts. Let’s unlock your full potential and leave your competition in the dust!
Key Takeaways
Unlock your maximum speed potential with a comprehensive speed training program combining exercises, drills and workouts.
Develop proper running form & technique to maximize performance while minimizing risk of injury.
Stay motivated by balancing pre/in season training strategies and taking safety precautions for safe & effective speed training!
Understanding Speed Training
Speed training can help you reach your maximum speed potential, unlocking a whole new level of athletic performance. From marathon runners to soccer players, athletes across various sports can significantly benefit from incorporating speed training into their workout routines.
Here are some key benefits of speed training:
Increased stride length
Greater stride frequency
Improved running economy
Enhanced endurance
To achieve these benefits, it’s important to focus on proper running form, strength training, and speed drills.
The key to achieving faster, more powerful sprints is to fine-tune your sprinting technique and engage in targeted speed drills that improve your stride rate, stride length, starting ability, and overall sprint speed. Maximizing your speed and agility will enable you to outperform your competition and reach new heights in your sport.
Speed vs Agility
Although speed and agility training are related, they are distinct activities that develop different skills and provide unique benefits. Speed training focuses predominantly on acceleration and maximal velocity in a straight line, helping you reach your top speed quickly. In contrast, agility training emphasizes the ability to change direction rapidly, which is crucial for sports like soccer, hockey, and basketball.
Assisted speed training, which uses external forces to increase sprint speed, is an effective way to enhance your performance. Exercises like downhill running, running with the wind at your back, and elastic cord assistance running can help you experience the incredible benefits of assisted speed training. Meanwhile, lateral plyometric jumps and the 3-Point Start Drill with VertiMax V8 can improve your explosive power, balance, and coordination.
Components of Speed Training
Developing speed involves more than just running fast. To truly unlock your potential, you need to incorporate speed training, focusing on various components such as strength, power, technique, and agility, which can all help improve speed.
Strength training is the most powerful tool for unlocking your potential in speed and agility training programs. By engaging in exercises like squats, deadlifts, and lunges, you can build leg strength and boost your speed.
Repeating sprints at near maximal velocity is the key to unlocking the right neuromuscular adaptations. For example, try pushing yourself to run as fast as you can for 5 to 10 seconds, followed by a 60 to 90-second recovery. Resisted speed training can also help increase leg muscle strength and endurance, as well as muscle stride length, making you a stronger and faster athlete.
Sprints can really boost your:
Reaction time
Acceleration
Maximum speed
Deceleration rate, allowing you to transition to a slower pace effectively
Additionally, they can also improve your deceleration rate. To maximize your performance, keep the exercise intervals short (i.e., 20 seconds) or the work to rest ratio relatively high (i.e., 1:5) to prevent blood lactate accumulation.
Building a Comprehensive Speed Training Program
To maximize your speed and athleticism, a comprehensive speed training program is crucial. This structured and systematic approach combines exercises, drills, and workouts to target various aspects of speed development, including:
Strength training
Plyometrics
Interval training By incorporating strength and power training, sprinting technique, and agility drills into your program, you can unleash your full potential and leave your competition in the dust.
It’s essential to remember that different athletes require different approaches to speed training. For example, a 100m sprinter’s program will focus predominantly on acceleration and maximal velocity in a straight line, while a soccer player will benefit from greater emphasis on agility training. Tailoring your program to your specific needs and goals ensures success in your sport.
Strength and Power Training
Strength and power training is a crucial component of any speed training program, as it helps build the foundation for faster, more explosive movement. Exercises like sled pushes, for example, can build lower body strength and boost your power for faster running. They also help develop the speed of muscle contraction, which is vital for generating force.
To make progress with the sled push exercise, follow these steps:
Start with less weight and shorter distances.
Gradually increase the weight, push distance, and speed.
Use proper form and technique to prevent injury and maximize the benefits of strength and power training.
Sprinting Technique
Proper sprinting technique is vital for maximizing your speed and minimizing the risk of injury during your workouts. Some key components of sprinting technique that can help you maximize your performance include:
Feet striking under the hips
Heel to butt recovery
Dorsiflexion
Relaxed hands
Elbows at 90°
Maintaining a motion similar to hammering a nail
Eyes up, chin level
Shoulders ahead of the hips
Focusing on these elements will optimize your sprint speed and allow you to reach your full potential.
Agility Drills
Agility drills are an essential part of any speed training program, as they help develop sport-specific speed and quickness. Some examples of agility drills include:
Lateral jumps
Plyometric jumps
High-knee drills
Speed ladder drills
Box jumps
Tuck jumps
Dot drills
These drills can help you reach your fitness goals.
Incorporating these drills into your training program sharpens your reflexes and enhances agility in response to various movements and scenarios. And remember, safety is paramount. Make sure to warm up and cool down properly, heed your body’s signals, and use the right gear and attire for the drills.
Types of Speed Workouts
There are various types of speed workouts that can help you take your running performance to the next level, such as tempo runs, Fartlek (speed play) training, and high-intensity interval training (HIIT). Incorporating these workouts into your speed training program will challenge you and push your limits, ultimately helping you to reach your goals faster.
Experiment with different types of speed workouts to find the ones that work best for you and your goals. Whether you’re looking to improve your sprint speed, build endurance, or simply enjoy a more exciting workout, there’s a speed workout out there that can help you achieve your desired results.
Tempo Runs
Tempo runs are an effective way to challenge yourself and train your body to run continuously at a pace that is just below your race pace, pushing you to reach your goals. Running at a tempo pace is slower than your regular speed. It should be 20-40 seconds slower than your 5K or 10K race pace. You’ll run for either a mile or 20 minutes when completing a tempo run..
Your optimal performance requires a heart rate of 85-88% of your maximum. It is important to aim for this rate during exercise.
Fartlek (Speed Play)
Fartlek training, or “speed play,” is a versatile and adaptable speed workout that combines elements of interval and continuous training. The idea is to vary your speed and effort during a run to challenge yourself and push your limits, running faster at certain periods and more slowly during other periods.
You can inject some fun into your run by picking up the pace when running up a hill or between trees, blocks, or other landmarks during Fartlek training. This type of workout can help boost your speed, endurance, and overall fitness.
High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) is another powerful speed workout that alternates bursts of high-intensity exercise with short recovery phases. The benefits of HIIT include:
A full-body workout in a short amount of time
Improved cardiovascular endurance
Muscular strength and power
Increased metabolic rate
Some exciting HIIT workouts to help you develop speed include:
Sprints
Hill sprints
Stair sprints
Interval runs
Mix it up with running, stair climbing, rowing, or jumping rope for an even more dynamic workout.
Plyometric Exercises for Explosive Speed
Plyometric exercises are an exciting way to train fast-twitch muscle fibers and build explosive speed. These exercises involve rapid, forceful movements, such as jumping, bounding, and hopping, which help develop explosive power and speed in your muscles.
Some great examples of plyometric exercises include box jumps, single-leg hopping, and broad jumps. By incorporating these exercises into your speed training program, you can improve your sprint speed and overall athletic performance.
Box Jumps
Box jumps are a powerful plyometric exercise that can help you develop lower body strength and power. To perform box jumps, follow these steps:
Stand in front of a stable box or platform.
Squat down, keeping your chest up and your weight on your heels.
Explode upward, jumping as far forward as possible.
Land in the bottom of the squat position, with your knees bent and your hips back.
Stand up out of the squat position to complete one repetition.
Box jumps can help you skyrocket your vertical jump, agility, and speed. To ensure box jump safety and effectiveness, start with a lower box and gradually increase the height as you become more confident with the exercise.
Single-Leg Hopping
Single-leg hopping is another effective plyometric exercise for improving balance, coordination, and explosive power. To perform single-leg hopping, stand confidently on one leg and energetically hop or jump up and down, maintaining balance and stability.
Proper form and technique are crucial for maximizing the benefits of single-leg hopping and minimizing the risk of injury. Try incorporating single-leg hops, single-leg jumps, and single-leg bounds into your speed training program to boost your performance.
Broad Jumps
Broad jumps are an effective plyometric exercise for increasing lower body strength and speed. To perform broad jumps, squat down and then jump as far forward as possible while landing in the bottom of the squat position.
Broad jumps are an effective exercise to develop explosive leg and hip extension. To maximize your broad jump, swing your arms back and explosively jump forward as far as you can, landing in the bottom of the squat position.
Remember to use proper form and technique to prevent injury and maximize the benefits of broad jumps.
Proper Running Form and Technique
Proper running form and technique are critical for maximizing speed and efficiency in your speed training. Paying attention to the following factors can help you optimize your sprint speed and reach your full potential:
Posture
Alignment
Arm and leg movement
Foot strike
Stride length
Focusing on these elements ensures that you’re running with proper form, which enhances the effectiveness of your speed training and reduces the risk of injury.
Posture and Alignment
Proper posture and alignment play a crucial role in maintaining an efficient running form. To ensure proper posture and alignment for running, begin by aligning your feet and body along a vertical line up to the top of your head. Maintain a straight line from your head to your hips, with a slight forward inclination at the angle and hip hinge.
Keep an expansive upper body, stand up straight with your body in proper alignment, and flex forward at the ankles. Ensure your head is in a neutral, forward-facing position, and your shoulders are low and loose.
Arm and Leg Movement
Proper arm and leg movement is essential for optimizing speed and minimizing energy waste during speed training. Maintaining a 90-degree angle at the elbow, driving the elbows backward, and keeping the shoulders and hands relaxed will help your arms swing forward and backward with minimal side-to-side motion.
Meanwhile, your legs should swing forward and backward, with your knees lifting and extending. When striking the ground, land midfoot or forefoot and choose a stride length that is comfortable and efficient.
Foot Strike and Stride Length
Foot strike and stride length play a significant role in running speed and efficiency. Landing on the balls of your midfoot, rather than on your heels, is the ideal foot strike for distance running. This midfoot strike helps conserve forward momentum and reduces braking forces.
Regarding stride length, it is important to find a stride that allows you to maintain balance and stability while running. This stride length may vary depending on individual factors such as height, leg length, and running style.
Speed Endurance Training
Speed endurance training can provide you with the ability to maintain high speeds over longer distances, making it an essential component of any speed training program. This type of training involves:
Sprinting with longer running periods ranging from 30 seconds to 3 minutes
Effectively reducing lactate accumulation
Increasing the rate of clearance for peak power and rate of force development.
Incorporating speed endurance training into your program further enhances your performance and helps you reach your goals faster.
Benefits of Speed Endurance Training
Speed endurance training offers numerous benefits that can help you reach your peak performance. Some of the advantages of speed endurance training include:
Improved performance in sports requiring a higher work rate for longer periods
Increased flexibility and range of motion
Activation and training of more muscles and muscle fibers
Enhanced leg strength
Improved agility and speed
Maintenance of sprinting velocities at or near maximal speed
Maintenance of oxidative capacity and improvement in intense short-duration performance
These are just a few of the many advantages of speed endurance training.
Speed Endurance Workout Examples
There are various ways to challenge your speed endurance, such as tempo runs, Fartlek (speed play) training, and high-intensity interval training (HIIT). For example, you can try running hard for 50 meters, walking or jogging for another 50 meters, and repeating with longer distances.
Incorporating these speed endurance workouts into your training program pushes your limits and helps you achieve your goals faster.
Periodization and Progression in Speed Training
Periodization and progression are essential components of a successful speed training program. By breaking down your program into smaller, achievable chunks or “periods,” you can train more efficiently and recover better, ultimately helping you reach your goals.
Pre-season training strategies are designed to help you build a strong foundation of strength and power, while in-season training strategies are tailored to help you maintain and improve your speed and agility. Balancing speed and recovery is essential for avoiding injury and achieving the best possible results.
Pre-Season vs In-Season Training
In pre-season training, the focus is on building a general conditioning base with maximal strength training and endurance training to help you prepare for the season ahead.
During the in-season phase, you can maintain speed and agility with 1-2 sessions each week at the start of a longer, mixed training session to ensure optimal performance.
By balancing pre-season and in-season training strategies, you can maximize your performance and stay injury-free.
Balancing Speed and Recovery
Balancing speed and recovery is crucial for athletes to be able to perform at their best and stay injury-free. Proper rest and recovery are key for athletes to reach their peak performance.
Using periodization, you can ensure the perfect balance of speed and recovery in speed training by breaking down your training program into smaller, more manageable chunks, or “periods.” Each period focuses on a specific goal, such as strength, speed, or endurance, allowing for more focused and effective training, as well as better recovery and progress.
Tips for Safe and Effective Speed Training
For successful speed training, you should follow several key tips for safety and effectiveness. Warming up and cooling down adequately, paying attention to your body’s signals, and wearing the right gear and clothing are all crucial components of a safe and effective speed training program.
Taking these precautions minimizes the risk of injury, maximizes your performance, and helps you achieve your goals faster.
Warm-Up and Cool-Down
Warming up and cooling down are essential for reducing the risk of injury and optimizing your performance. Warm-up exercises should focus on dynamic stretching and light aerobic activity to get your body ready for physical activity.
Cool-down exercises should focus on static stretching and light aerobic activity to help your body recover and stay motivated. Incorporating proper warm-up and cool-down routines into your speed training program ensures that your body is prepared for intense workouts and recovers better afterward.
Listening to Your Body
Listening to your body is crucial for avoiding overtraining and injury in speed training. Be aware of signs such as fatigue, soreness, and a decrease in performance that may indicate you are overtraining or at risk of injury.
Making adjustments to your training, such as decreasing the intensity or length of your workouts, taking more rest days, and prioritizing recovery, ensures that you stay on track and achieve your goals safely.
Proper Equipment and Clothing
Using proper equipment and clothing is essential for a safe and effective speed training experience. Wearing lightweight and breathable clothing, such as shorts and a t-shirt, helps maximize your speed, while heavy or bulky clothing may impede your movement and slow you down.
Additionally, using the appropriate equipment for your chosen speed training exercises, such as a stopwatch, cones, and a track, can help you reach your goals faster and more efficiently.
Summary
In conclusion, speed training is a powerful tool for unlocking your true potential and enhancing your athletic performance. By incorporating the various components of speed training, such as strength and power training, sprinting technique, agility drills, and plyometric exercises, you can develop explosive speed and agility that will leave your competition in the dust. Remember to always warm-up and cool-down, listen to your body, and use proper equipment and clothing to ensure a safe and effective training experience. With the right speed training program, the sky’s the limit for your performance!
Frequently Asked Questions
How do I plan my exercise for speed?
Increase your speed with sprint and explosive sprint training; run five 15-yard, 25-yard, and 40-yard sprints, resting 2-3 minutes between each set. By consistently training in this manner, you will build up both your speed and endurance.
How many days should you do speed training?
For optimal results, athletes should perform speed and agility training 3 to 4 days per week, with two days dedicated to each. This will help athletes reach top-level performance in competitions and build the necessary skillsets for success.
How can I increase my athletic speed?
Improve your athletic speed by mastering correct technique, doing plyometrics exercises like broad jumps and vertical jumps, incorporating rest into your training regimen, varying the training, monitoring training volume, and doing exercises like lunges, sprints, side throws, shuffles and jump rope.
What are some benefits of incorporating speed training into my workout routine?
Speed training can help you maximize your performance, improve your running economy and explosive speed, and increase endurance, making it an ideal addition to your workout routine.
How can I ensure proper running form and technique during speed training?
Maintain proper posture, coordinate arm and leg movement, and optimize foot strike and stride length for improved running form and technique while speed training.
