Here we go with another great week in speed training. You are doing great! As you are both discovering and exemplifying, speed is as much a mindset as it is a physical performance capacity. We progressively ramp up and activate our bodies to get into the speed zone. And then we concentrate on doing just a few things intensely.
Good speed training relies on skillful execution of good, solid basics. Here’s a story for ya. The other day I was listening to a podcast, and another coach said “Trying to get too fancy in training is like trying to stuff 10 pounds of sh*t into a 5 pound bag!” I couldn’t agree more and after dealing with the overflow, you still have a bag of sh*t! Instead, put 2 pounds of diamonds into a 3 pound bag. That’s sorta what we are doing right now.
LOCATIONS AND TIMES FOR LOCAL TRAINING THIS WEEK:
MONDAY (7/19): Belgrade High Track 6pm
THURSDAY (7/22): Belgrade Soccer Field 6pm
SATURDAY (7/24): Belgrade High Track 10am
WEEK OF: 07-19-2021 (4th week of month 1, SPEED block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A TRACK X2 | Jog 5’ Tubing x 20 each Strikedowns Laterals Flex-extend Drills 1 x 20m each A-Skip B-Skip Side Shuffle Carioca L leg hop R leg hop | Max Velocity 3 x practice start 20m 3 x flying 30m 1 x 200m 90% max Walk 400m Jog 400m Walk 400m MB walk lunge 100m | SB Stadium steps or bench step-ups 2 x 1’ with 2’ rests Leg swings x 20 each F-B Lateral Stretches 20 sec each Calves Hams Quads | Practice holding your speed and relaxing without slowing down. |
| B TRAIL X1-3 | Mental Prep View this sesh as an unstructured celebration of movement! | Lo-slo Cardiomojo 30-60’ of any activity such as walk, jog, hike, bike, etc. | Soak, splash, swim, rinse…any refreshing water exposure | Keep up your electrolytes! |
Key Workout Considerations: Once again our main focus is in the Max Velocity or main section of Workout A. Practice using a 3-point start position with your strong foot forward a few inches behind the line and the other foot about 2 feet back (approximately, feel this out for your body). Place the hand opposite the front foot on the track just behind the line. This is “on your marks.” At “set” lift the hips and cock the free arm back. At “go” drive out hard and maintain a 45 degree body angle relative to the ground for the first several steps. Push strongly for the first couple steps then quicken your cadence as you gradually transition to upright running form at 15-20 meters. The flying 30’s get a 30-meter runup and then you just blast it for another 30m. Take plenty of rests. All this gets you ready to run a 200, which is our KPI test this week. Use the markings and run in your lane around turn 2 and then down the homestretch. This is a great workout and it’s followed by a little more conditioning work.
Speed is interesting. It takes strength, agility, and power to put together. Here are some of the benefits which are unique to going fast. It maintains your Type 2x muscle fibers and alpha motor neurons better than other types of exercise. These are the explosive fibers that define athletic performance but they are also strongly related to preserving function and reducing risks of falls and sarcopenia (muscle wasting) as we age. Sprinting also does wonders for your body composition because of powerful hormonal signaling that enhances growth hormone and testosterone which helps you to retain muscle mass and burn fat. It’s literally amazing. I’m sure you are feeling some of these effects.
Thanks for being a Tribe member and a great human! Our MasterClasses continue on. Let me know if you have topics or goals and we’ll address them! The T2 Forum is there for your communication as well, both with me and your Tribemates. I. Salute. YOU!
| MASTERCLASS | DAY | TIME | LINK |
| LIFETIME ATHLETIC LUNCH (training and learning) | THU | 11:30am MDT | Join Zoom Meeting ID: 83949244947 Passcode: 173730 |