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6 Periodization of Speed

This document discusses periodization of speed training and the variables involved. It describes 3 phases: 1) an aerobic and anaerobic endurance phase using tempo training, 2) an anaerobic endurance and max speed phase using repetition training, and 3) a specific speed phase focusing on sport-specific drills. Density, volume, exercise order, intensity, and rest intervals are identified as key variables to manipulate between phases to optimize training effects.

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Tyler Wrice
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254 views11 pages

6 Periodization of Speed

This document discusses periodization of speed training and the variables involved. It describes 3 phases: 1) an aerobic and anaerobic endurance phase using tempo training, 2) an anaerobic endurance and max speed phase using repetition training, and 3) a specific speed phase focusing on sport-specific drills. Density, volume, exercise order, intensity, and rest intervals are identified as key variables to manipulate between phases to optimize training effects.

Uploaded by

Tyler Wrice
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PPT, PDF, TXT or read online on Scribd
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Periodization of Speed

Variables of Training for


Speed & Agility
• Density
– Amount of training within a given time period
– Mesocycle
• Block
– Microcycle
» Workout
• Volume
– Duration or Distance
– Determines the energy system utilized during each
repetition
• Most sprint & agility training will utilize alactic and lactic
energy systems
Variables of Training for
Speed & Agility
• Exercise Order
– Must consider fatigability
– Sprint & agility training should be done early in
training session, when low fatigue exists
• Requires high demand of energy systems,
neuromuscular system and coordination
– Avoid early fatigue by balancing work and rest
ratios
• Usually work:rest is greater than 1:12
Variables of Training for
Speed & Agility
• Intensity
– key to increasing speed & agility
– Typically quantified by velocity of reps or average
velocity of training session
• Intensity (m/s)= Distance (m)/time (s)
– Prescribe a % of max velocity for relative intensity
• 100 m in 12 seconds = 8.3 m/s
• i.e. 85% of max = 7.1 m/s (or 14.1 s/100m)
Variables of Training for
Speed & Agility
• Rest Intervals
– Variable of time between reps and sets
– When manipulated (density), will determine the effect
of training
• Energy system
• Recruitment of motor units
• Fatigue
– Speed training work:rest are ~ 1:12 - 1:20
– High Intensity Interval Endurance (HIIE) 1:3-1:5
– Higher aerobic adaptations 1:1-1:2
Periodization of Speed
• Aerobic and Anaerobic Endurance Phase
• Anaerobic Endurance Phase & Max Speed
• Specific Speed Phase
– Sport specific distances
– Agility, & Reactive Agility
Aerobic and Anaerobic
Endurance Phase
• Develops physiological foundation for the
athlete with the technical skills needed for
moving fast
• Typical of the General Preparation phase
– Increases aerobic, anaerobic and general
endurance capacity
Aerobic and Anaerobic Endurance
Phase
• Tempo training
– Extensive tempo: (Aerobic benefits)
• multiple reps >100 m
• <70% of max speed
• Recovery: < 1 min between reps, < 2 min between sets
• Progression: Track to long shuttles to short shuttles
– Intensive tempo: (Anaerobic benefits)
• Multiple reps >80 m
• 80-90% max speed
• Recovery: 30 sec to 5 min between reps, 3-10 min between
sets
Anaerobic Endurance & Max Speed
Phase
• Overlap between early conditioning and speed
training
• Training becomes more intensive than previous
phase as athlete approaches competitive phase
– Repetition method
• Shorter distance sprints (20-80m) at high intensities (90-
100% max speed) with longer rest
• Speed training requires more quality reps with longer rest
• Continue intensive tempo training using various
distances and rest intervals
Specific Speed Phase
• Determined by specific needs of the sport
– Distances sprinted and energy system needs
• Sport specific conditioning
– Small sided games
– Two minute drill, position sprints
• For team sports, involves agility and reactive
agility drills
– Closed drills
– Open drills
Specific Speed Phase
• During specific prep phase, drills could include
agility and sprint drills with a ball
– Basketball and soccer: dribble through cone
– Hockey: use puck on ice around cones or barrels
– Volleyball: block at net to approach jump

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