Summer Training for Speed

Summer training is a critical time for all athletes regardless of their sport. It is possibly the most important
season with regards to training especially for high school athletes. Most high school athletes are 3 sport
athletes so they go from soccer, to basketball, to baseball, football to track to lacrosse, field hockey to
gymnastics to tennis, etc.
So coaches have a problem. Do they just try to get you ready as uickly as possible for your current sport!
Do they try and work on the overall development of the athlete! "re they concerned about conditioning
levels of the incoming athletes! "re they concerned about the condition of the athletes leaving after their
sport season is over! Is there enough time in 3 months for a coach to put together a great periodi#ed
training program!
$ow there are certain coaches that focus on different aspects of what they feel is important to work on
during the season. "nd most state athletic rules are set up so the coach can not work with their athletes out
side of that sports season. %his is why summer training is so important. %he athletes get to work on and
focus on improving all biomotor abilities.
Some consider the summer &'' (general preparatory period) work of there training plan. I wrote a few
months ago about periodation ('eriodi#ation * structure of a continuous training plan) and structure of a work
out plan+program so I am not going to go into this too much. " great resource that discusses periodi#ation
and program design is "lwyn ,osgrove-s %raining Design 'rogram.
I am going to break this Summer %raining 'lan .ecommendations "rticle into sections so I can cover in
detail each aspect of speed training. %o start off, let-s hit the topic that everyone is mostly concerned about/
%raining Speed over the summer.
Speed 0ork
I hear that speed training should not be worked on in the offseason. I still have not heard a good reason for
this. 0hy would you stop speed training when this is the skill that you are trying to improve!
I have seen athlete-s work on their -conditioning- in the off season and not perform any speed work. %hen
when they show up to camp for pre*season they are e1pected to sprint and time and time again, injuries
occur. Sprinting is high intensity work that involves recruiting specific groups of muscle fibers, improving the
efficiency of neuromuscularfiring patterns and is e1tremely ta1ing to the central nervous system. %o not have
your athletes train for this complicated process then all of a sudden you want them to perform at full speed
at practice or a game is cra#y.
$ow, volume, intensity and density of your speed work will change throughout your training program. 2ou
should not drop speed training from your program at any part of the year.
3et-s begin first, with saying what speed training is not. Speed training is not running at speeds+intensities
less then 45*467. So, running a 85 yard dash at 9557 is speed work, while jogging a 955 meters at :67.
(:67 is a tempo run and we will get more into tempo running during the ,onditioning for Summer %raining
article in days to come).
$ow, you maybe thinking, -well, if I run a 855 meter (;55 meter, 9 mile, etc.) at 9557 intensity, then that
must be speed training right!-
0rong. %his is where we need to drop a little science and physiology to clarify.
"thletes- "cceleration-s own Speed <1pert 3atif %homas wrote a great energy systems article last year and I
will just para*phrase it for you.
-"denosine %riphosphate, or "%', is the immediate usableform of chemical energy for muscular activity. "ny
forms of chemical energy that the body gets from food must be converted into "%' before being used by
muscle cells. "%' stores in muscle is limited and will deplete in 9 to = seconds unless restored. .esynthesis
of "%' must occur immediately for muscular activityto continue. %here are three systems available within the
body to replace concentrations of "%'.
"naerobic 'hosphagen ("%' * ,') <nergy System,reatine 'hosphate (,') is an energy rich compound
foundin muscle cells. "fter high intensity e1ercise, creatine phosphate immediately restores "%' in the
muscle without forming waste products (lactic acid). %he amount of "%' that can be resynthesi#ed from ,'
can last for 8 to 6 seconds. So, add that to the 9 to = seconds of original "%' stores within the muscle and
you have about 6 to > seconds of "%' production from the "%'*,' <nergy System.
"ccording to the ?S" %rack and @ield 3evel II Sport Science manual, to really challenge this system, you
need workouts of > to 95 seconds of high intensity (sprint) work. %his means running at full speed or near full
speed, but with no fatigue present.-
So, basically as 3atif stated in his energy systems article, your -true- speed work cannot be longer then 95
seconds or 955 meters for those elite runners.
AB, so now that we know what true speed work is, what should we focus on during our summer training
plan!
%he focus of speed training during the summer is going to be primarily on acceleration development.
"cceleration is the key to most sports and needs to be constantly worked on andimproved.
"cceleration work is considered from 5*35 meters in distance for each repetition. 0e start out with shorter
distances at about 96*=5 yards. %he reason we start with such short intervals, is that we want to make sure
that our athletes are accelerating correctly. 2our drive phase, which is your first :*; strides, is primarily what
we are working on here.
We are looking for during each repetition for acceleration work is:
C 2our body is driving out at appro1imately a 86 degree angle
C 2our legs are driving down and back, attaching the ground in a piston*like action
C If you are driving your legs down forcefully, your heel recovery will be kept low
C %he foot should strike directly below or slightly behind the hips
C "s we discussed in many newsletters before, you are stepping over the opposite knee and driving down
(again in almost a piston*like action)
C "rm action is tight, not crossing the body, at a greater than 45 degree angle (your arm angle will open up a
little more since your steps are greater and your ground contact time in longer then at top speed)
0hen you mastered intervals at =5 yards, we start to e1tend the distance looking for the same form
perfection. If you are having form issues, we break down the training because we have found that many
athletes are not strongenough to hold and maintain that ideal drive phase. 0hat we do is trick the body to
maintain the proper form by having our athletes start using different positions. @or e1ample, we will have
then starting their interval on the ground seated, lying down in the push*up position, on one knee, etc. So we
really bring them to the ground to make their bodies reach the proper position. "nother great way to do this
is through short hill training. So now you can bring the ground to them to put them at the correct angles and
positioning.
Example of an Acceleration Workout:
C 31 =5 meters * push up (down position) start
C 31 =5 meters * push up (up position) start
C 31 =6 meters * seated facing -forward- start
C 31 =6 meters * seated facing -backwards- start
.est interval in between each repetition is =*=.6 minutes and 3*6 between each set.
"cceleration is the -easiest- form of speed work because they are performed at such short intervals but don-t
underestimate it-s importance. "cceleration work must be done before you can even look at starting
ma1imum velocity (top speed running) work.
Ma1imum velocity work is when you are running at full speed,so your body will be completely upright
(perpendicular to the ground), and you will no longer be leaning at an angle as you were during acceleration.
2ou will want to rela1 or -float- during ma1imum velocity. 0hat this means is you want to ease back in the
amount of effort you are e1pending while running but without slowing down and losing any speed.
%his idea sounds contradictory, and like any new skill, it takes some practice to perfect. 0hile running, you
want to continue to step over the opposite knee, but you do not want to drive the ball of the foot down into
the ground.%his is tough to do but it is essential if you want to ma1imi#e your speed and reach your full
speed potential. If you are not rela1ing while you are running, your body is really fighting itself and causing
you to slow down. .ela1ation while at top speed must be practiced. " great work out for ma1imum velocity
training is called -Ins D Auts- or -Sprint+@loat+Sprint- or -@ly .uns-.
Example of a Maximum Velocity Workout:
Flying 40s
'lace a cone at the starting line, at =5yards, at :5 yards and at ;5 yards. "ccelerate hard to the first cone
(=5y). Maintain the speed you have generated by running rela1ed and following the ma1imum velocity cues
from =5*:5 yards. Ance you hit :5 yards, slowly decelerate for the ne1t =5 yards, coming to a full stop at the
last cone. %his is a fly 85. %otal volume for these workouts should be between =65 * 365 yards.
0orkout :*; 1 @ly 85-s
.est interval is 6*: minutes between each bout.
Start with = days a week of acceleration work. Ance you feel comfortable and are performing each rep with
proper form and you have reached running 35 meter intervals with no problem, add a day of ma1imum
velocity work in. %he summer is not that long and there is a lot of training to get done. %he first = weeks of
the summer will look like this/
(CC$ote the days that I left blank I will fill in as we discuss other aspects of summer training in future
newsletters) "lso, it is summer so we can give our athletes the weekend off to -recover-.
Monday:
!uesday: "cceleration
Wednesday:
!hursday " "cceleration
Friday:
Next 2 weeks
Monday/ "cceleration
%uesday/
0ednesday/ Ma1imum Eelocity
%hursday/
@riday/ "cceleration
Depending on your improvements and progressions:
Next 2 weeks
Monday/ Ma1imum Eelocity
%uesday/
0ednesday/ "cceleration
%hursday/
@riday/ Ma1imum Eelocity
I will discuss Speed <ndurance when I cover ,onditioning as they will be easier to e1plain both topics
together, but thisis wha tyour speed training days will look like at the end of the summer/
Monday/ Ma1imum Eelocity (w+ "cceleration)
%uesday/
0ednesday/ Speed <ndurance
%hursday/
@riday/ Ma1imum Eelocity (w +"cceleration)
%he sport reuirements and goals of the athlete will influence the workouts but those are some general
recommendations.
#ther $ummer !raining $peed %uidelines:
CIntensity 46*9557
CDistance of run =5*:5 meters
C.est interval appro1imately 9 minute rest for every 95 meters (this is what ,harlie @rancis recommends and
it has worked ama#ing for our athletes)
C$umber of reps+set =*8
C$umber of sets =*8
C%otal distance in set ;5*9:5 meters
C%otal distance in session 355 * 655 meters
C.est at least 3:*8; in between each speed session
Summer Training for Speed - Part II
&onditioning
Most coaches agree that conditioning work is a must for summer training. 0hat they don-t agree on is what
conditioning is. ,onditioning should not be referred to as just aerobic training. If you are a speed and power
athlete and you are running mileage, I truly feel bad for you. 2ou are putting yourself at a severe
disadvantage and are actually hurting your performance.
Some of our conditioning work focuses on recovery. %hereare so many programs that are just hammering
athletes with sprints, speed and agility training, plyos, weights, etc. %hese modalities should be worked on
but there needs to be a structured recovery program in place. 2ou can-t overload the central nervous system
day in and day out, recovery is essential. "s they say, you don-t get stronger and faster from theworkouts,
you get stronger and faster from recovering from the workouts.
0hat types of conditioning should you do!
I continually stress the importance of general strength circuits. 2ou can work on multiple facets while
performing &S circuits. 2ou are working on strengthening, balance, coordination, and aerobic capacity. 0e
use this as a recovery day type of workout.
%hese workouts are especially great when training younger athletes. &eneral strength circuits help build a
greater work capacity, something today-s youth athletes are badly in need of.
Example of a General Strength workout:
Fere is an e1ample of a general strength circuit performed on the grass/
Split suats * 95 each leg
Gog 65 yards
.otational push*ups * ; each
Gog 65 yards
Hicycles * 9135
Gog 65 yards
Hurpees * 9195
Gog 65 yards
Staggered push*ups * 95 each
Gog 65 yards
.ussian twists * 91=6
Gog 65 yards
Hackwards lunges * 95*each leg
Gog 65 yards
3ateral lunges * 95 each leg
Gog 65 yards
.everse crunches * 91=5
Gog 65 yards
9 3eg suats * 95 each leg
.est 3 minutes and repeat circuit.
!empo 'unning
<1tensive %empo are runs at :6*>47 intensity (F. I985*9:5). I typically use these runs at 955*:55m. %he
length of these runs are going to be dependant on the demands of the sport.
@or the most part, I do not use <1tensive tempo runs too often. %he old saying -train slow to run slow- could
be used here. " problem with e1tensive tempo is that you can-t work on your running form at all with such
slow speeds. %he demands of most sports do not reuire our athletes to run far distances at slow speeds.
%he benefit of using e1tensive tempo runs are they can be used to help flush out the system. If your athletes
are feeling tiredfrom previous workouts or even sore, e1tensive tempo workouts are great for recovery.
0e do use them at the beginning of training sometimes tobuild a little base before jumping into intensive
tempo workouts."lso this type of workout helps to enhance o1idative mechanisms.
0e use e1tensive tempo with our general strength circuits for the most part. %his is where the athlete -runs-
from station+e1erciseto the ne1t.
Examples of an Extensive Tempo Workout:
9) = 1 95 1 955m (>67 intensity)35- rest between reps and =- between sets
=) = 1 ; 1 =55m (>57 intensity) 9- rest between reps and =- between sets
.emember, as a speed training coach, your athletes should be able to hit their times and be within their
target heart rate. If they aren-t, give them more rest between reps, reduce the volume of the workout or shut
the workout down because you are missing the training benefit+goal.
(ntensi)e !empo
Intensive tempo is usually referred to as interval training. Intensive tempo is running distances over ;5
meters at ;5*;47intensity. (F. I9:5*9;5). .unning intervals for tempo work is also great for conditioning
and superior to running long distances.
Hecause intensive tempo borders on speed and special endurance due to the high intensity, lactate levels
can become very high. %he athletes body must adapt to handle, buffer and remove the lactate so training in
this state is e1tremely helpful for sports that meet the same demands. Since all energy systems more or less
turn on at the same time, intensive tempo is highly stressful on both the aerobic and anaerobic systems. It is
a great conditioning tool used for most field and court sports.
Examples of an Intensive Tempo Workout:
9) : 1 =55m (;=7 intensity) 3.6- recovery between reps
=) = 1 8 1 =65m (;:7 intensity) 8- rest between reps and ;- rest between sets
'rogress the intensity of your tempo runs based on your conditioning goals. %he ability of athletes to buffer
lactate accumulation will determine their success as fatigue levelsrise throughout the course of their game or
competition.
$peed Endurance
Speed endurance is the ability to maintain speed in the presence of fatigue without decelerating. Speed
endurance runs are going to vary in distance depending on your sport.
@or e1ample, football consists of short bursts of acceleration followed by low intensity movements so our
speed endurance workouts would be of smaller distances with shorter recoveries then a track sprinter that
would reuire longer distances and greater recovery times. So, for a greater chance of success, we must
train our athletes to maintain high levels of speed and intensity, even when tired.
%hese workouts are mentally challenging (since the presence of fatigue), so maintaining proper running
mechanics, form and techniue must be stressed. %raining at high levels while fatigued will help to improve
performance, both mentally and physically at the end of the game+competition when the game could be on
the line.
Examples of a Speed Endurance Workout:
9) = sets of > 1 35 yards =6 seconds rest between reps and 3 minutes between sets
=) = 1 ;5y 46*9557 intensity) > minutes rest
= 1 955y (46*9557 intensity) ;*95 minutes rest
= 1 9=5y (457 intensity) 95 minutes rest
ow it relates to your summer training:
Monday/ &eneral Strength ,ircuits
%uesday/ "cceleration
0ednesday/ <1tensive %empo
%hursday * "cceleration
@riday/ &eneral Strength ,ircuits
!ext " weeks
Monday/ "cceleration
%uesday/ &S ,ircuits
0ednesday/ Ma1imum Eelocity
%hursday/ &S ,ircuits
@riday/ "cceleration
Saturday/ Intensive %empo
Depending on your improvements and progressions:
!ext " weeks
Monday/ Ma1imum Eelocity
%uesday/ &S ,ircuits
0ednesday/ "cceleration
%hursday/ &S ,ircuits
@riday/ Ma1imum Eelocity
Saturday/ Intensive tempo
#our training days will look like this at the end of the summer:
Monday/ Ma1imum Eelocity (w+ "cceleration)
%uesday/ &S circuits
0ednesday/ Speed <ndurance
%hursday/ <1tensive tempo
@riday/ Ma1imum Eelocity (w +"cceleration)
Saturday/ Intensive tempo
CC"gain the structure, set*up and volume of these workoutscould all be different sport and goal dependant.
Hreak down your sport and see how much time you are actually jogging around vs. sprinting. %hen time how
long each break+rest you have in between each bout of running. %his will tell you where you really need to
put your training focus.
0hat I provided is a general guideline since I can-t provide e1act workouts for each sport. Some sports like
soccer, gaelic soccer, rugby, field hockey, etc. are going to reuire more aerobic work and longer tempo
intervals then sports like football, baseball and track sprinters.