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A Methodical and Scientific Approach to Increasing Speed
This manual now builds on the progress made in A Methodical and Scientific Approach to Increasing Speed (2) taking not only the test results from the end of that study but also accounting for a far more comprehensive range of factors in the training sequence. In order to maximise the progress from an already moderately prepared state, this manual now incorporates recovery protocols with dietary and supplement programs followed, as well as being intensely focused on competition season.
This third manual therefore aims to absolutely maximise the special work capacity to produce personal best performances. All performances in competition will be documented. Taking into account that significant improvements in special work capacity have already been observed, further improvements will require work of higher dynamic correspondence, training potential and loading in order to ensure further adaptation. For this reason, A Methodical and Scientific Approach to Increasing Speed (3) will involve generally higher workloads than was customary in (1) and (2). Furthermore, there will be less need for explanatory notes to accompany the strength preparation recording in Section 2 because the first two manuals ironed out the training approach with full explanation and application of the principles. Therefore, we can view this manual as based on the principles found in (1) and (2), and while there will be some explanatory notes to explain any anomalous practices, the findings of (1) and (2) contain the principles and reasons for the training approach adopted here. The balanced results coming out of A Methodical and Scientific Approach to Increasing Speed (2), reinforce the idea that this manual can adopt the general approach from that manual, but increase the workload and intensity accordingly.
1.2 Abstract
This training program with subsequent testing finds the
i. This approach is most effective for improvements over long sprints.
ii. Acceleration times are maintained but not improved.
iii. Nutrition and supplementation approach significantly helped improve long sprint performance.
iv. This program produced very significant improvement in 150m performance.
v. This approach to training can significantly improve maximum velocity while still improving acceleration and speed endurance. There was absolutely no need for the very common British approach of multiple (in excess of 3) repetitions of distances in excess of 100m. Performing a session of something like 5 or 6 repetitions over 200m at 75% or 80% of maximum velocity is a training method with severely questionable value. Special endurance runs of 2x200m or 300m at 100% with 25 minutes rest between repetitions once a week is adequate and carries a much lower risk of injury.
vi. The use of flexibility training was not detrimental to speed. It enhanced recovery times allowing increased training loads.
vii. Strength training for the upper body was not necessary for speed increases.
This third manual therefore aims to absolutely maximise the special work capacity to produce personal best performances. All performances in competition will be documented. Taking into account that significant improvements in special work capacity have already been observed, further improvements will require work of higher dynamic correspondence, training potential and loading in order to ensure further adaptation. For this reason, A Methodical and Scientific Approach to Increasing Speed (3) will involve generally higher workloads than was customary in (1) and (2). Furthermore, there will be less need for explanatory notes to accompany the strength preparation recording in Section 2 because the first two manuals ironed out the training approach with full explanation and application of the principles. Therefore, we can view this manual as based on the principles found in (1) and (2), and while there will be some explanatory notes to explain any anomalous practices, the findings of (1) and (2) contain the principles and reasons for the training approach adopted here. The balanced results coming out of A Methodical and Scientific Approach to Increasing Speed (2), reinforce the idea that this manual can adopt the general approach from that manual, but increase the workload and intensity accordingly.
1.2 Abstract
This training program with subsequent testing finds the
i. This approach is most effective for improvements over long sprints.
ii. Acceleration times are maintained but not improved.
iii. Nutrition and supplementation approach significantly helped improve long sprint performance.
iv. This program produced very significant improvement in 150m performance.
v. This approach to training can significantly improve maximum velocity while still improving acceleration and speed endurance. There was absolutely no need for the very common British approach of multiple (in excess of 3) repetitions of distances in excess of 100m. Performing a session of something like 5 or 6 repetitions over 200m at 75% or 80% of maximum velocity is a training method with severely questionable value. Special endurance runs of 2x200m or 300m at 100% with 25 minutes rest between repetitions once a week is adequate and carries a much lower risk of injury.
vi. The use of flexibility training was not detrimental to speed. It enhanced recovery times allowing increased training loads.
vii. Strength training for the upper body was not necessary for speed increases.
142 pages, Kindle Edition
First published July 31, 2013
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