Periodizing and Progressing Speed Training | For Maximal Running Speed

Summary

In this video, Peter from Flow High Performance outlines effective strategies for training maximal linear speed. He emphasizes the key components of sprinting: acceleration ability, maximum velocity, and speed endurance. The training program is structured over three days, focusing on each element respectively, with tailored exercises and specific distance progressions. Peter discusses the importance of training intensity and how to periodize the program to peak for competitions. By following these guidelines, athletes can enhance their sprinting performance and achieve optimal results.

Takeaways

• 😀 Linear speed training focuses on running as fast as possible in a straight line, excluding change of direction or repeated sprinting.
• 😀 Speed performance depends on three main elements: acceleration ability, maximum velocity, and speed endurance.
• 😀 Acceleration ability is crucial in the first 10-30 meters of a sprint, while maximum velocity is reached after acceleration, and speed endurance refers to maintaining high speed over longer distances.
• 😀 Athletes from different sports may emphasize different speed elements in their training, e.g., 200-meter sprinters train all three, while football players might focus on acceleration and maximum velocity.
• 😀 A speed training program can be periodized with three sessions per week, each focusing on different elements: acceleration on Mondays, maximum velocity on Wednesdays, and speed endurance on Fridays.
• 😀 Exercises for speed training primarily involve sprinting, with the starting position tailored to the athlete's sport, e.g., block starts for sprinters and rolling starts for field sport athletes.
• 😀 Sprint distances should vary based on the training focus: 10-40 meters for acceleration, 30-80 meters for maximum velocity, and 100-400 meters for speed endurance.
• 😀 Intensity in speed training should be close to 100% effort for acceleration and maximum velocity, while speed endurance training can be at 90-95% intensity to allow for sustained performance.
• 😀 Periodization is essential for athletes to peak at the right time, with training broken into blocks (e.g., 16 weeks) that progressively increase in intensity and specificity.
• 😀 Training blocks are designed to gradually progress sprint distances, starting from shorter distances and increasing over time, while adjusting the load of resistance exercises like sled pulls to enhance force production.

Q & A

What is the main focus of the video?

The video focuses on how to periodize and program speed training specifically for maximal running speed.

What does linear speed refer to in this context?

Linear speed refers to running as fast as possible in a straight line, excluding aspects like change of direction ability or repeated sprinting.

What are the three primary elements that contribute to sprint performance?

The three elements are acceleration ability, maximum velocity, and speed endurance.

How is acceleration ability defined?

Acceleration ability is defined as how quickly an athlete can reach their maximal speed, typically observed in the initial 10 to 30 meters of a sprint.

Why is speed endurance important for certain athletes?

Speed endurance is crucial for athletes competing in events like the 200m and 400m sprints, where maintaining a high velocity over a longer distance is essential.

What weekly training frequency does the video suggest for speed training?

The video suggests a training frequency of three days per week, with each day focusing on a different element of speed.

What types of exercises are recommended for acceleration training?

For acceleration training, recommended exercises include block starts and sled pulls.

How should the distances for training vary based on the speed element being focused on?

Distances should be 10-40 meters for acceleration, 30-80 meters for maximum velocity, and 100-400 meters for speed endurance.

What is the recommended intensity for maximum velocity training?

The recommended intensity for maximum velocity training is close to 100% effort.

How does the periodization model progress over the 16-week training plan?

The model progresses by starting with shorter distances and gradually increasing them over the 16 weeks, while tapering volume as the athlete approaches their competition.