Speed As An Essential Element For Endurance Training

SPEED: AN ESSENTIAL ELEMENT THAT MOST ATHLETES FORGET Speed is the ability to travel a set distance over as short a period of time as possible. TRAINING STRATEGIES FOR INCREASING SPEED When training for speed, keep loads at no more than 10% body weight. You simply get reduced benefits from adding heavy external loads. DO SPEED FRESH Your neuromuscular system is very fatigue prone, and similar to power training, needs not to have been exhausted by a hard endurance training workout or strength workout earlier in the day. SPEED IS NOT CONDITIONING 2. Speed requires brief doses of low volume, fast work. Training should include 100% full recovery between sets, with zero muscle burn and zero hard breathing. This is why a "high cadence" overspeed cycling workout has you pedaling at a high cadence at low resistance, not a high resistance, and is usually done early in a workout. 3. CHALLENGE YOUR NERVES, NOT JUST YOUR MUSCLES. If you're not forced to be thinking hard during a speed workout, it's probably not challenging your nervous system. This is why overspeed training on a bicycle is not done at 80 or 90rpm. It's a freakishly high 120-130+rpm that makes your brain actually tired trying to get the legs to turn over that fast. GEAR FOR SPEED 4. Use a weighted vest, power sled, agility ladder, water and stairs for building speed. You can also add a power rack, adjustable plyometric boxes, elastic cables, medicine balls, kettlebells, and sandbags to the mix. 5. STAIRS Because of the "“fast feet" that stairs can teach you, running up stairs is a fantastic speed-training workout. Do fast feet repeat up the stairs, then fully recover at the top and slowly progress back down the stairs, for a total of 10-20 overspeed, uphill repeats. If you struggle with shin-splints, be careful with stairs. WATER 6. Water running is an extremely helpful, low-impact way to build speed and train neuromuscular turnover, especially if you're injured. There are two different types of water running: 1) running in a deep water where you cannot touch bottom of pool; 2) running in shallow water with feet touching bottom of pool. Running in deep water is far superior for speed training. In order to get the full benefits of water running, you must use proper form and technique. Learn more about speed at http://bit.ly/15rsl8G bengreenfieldfitness.com