DYNAMIC SPEED I usually post a lot about your general fitness routines, today I just wanted to post about speed work for people who are involved in sports where speed is essential, Which are most competitive sports and with some big populated sports like GAA coming to an end athletes will soon be going into their strength cycle in the off season to build for the next one. This week was a De load week for me after three weeks of heavy lifting using the 5/3/1 method, its important to give your body and CNS Central nervous system a break every few weeks to steer away from fatigue and in this case every three weeks this is an opportunity to work on other aspects of training, for me it was Mobility, Speed, and Skill technique. During the week I did snatch, Olympic lifting technique, footwork using hurdles and ladders for speed along with GMF, and today before work I worked, I was working in Explosive box squats, with band resistance. This is a nice change from lifting slow heavy reps to fast explosive reps and is a great tool to help develop more force though speed movements. A few things are essential here 1, You got to leave your ego behind and go light because the point is to do it explosively and heavy weights will slow you down which is silly when the point is to be fast. 2, You are looking to recruit as many muscles as possible so foot position and depth is important, toes should be straight if they are out you are hitting the adductors and wont develop the hamstrings or glutes which are your drivers. You need to hit a proper depth which is crease of the hip below the knee to get good glute activation. 3, The speed you hit the box should be fast, no hanging around down there .8 of a second and you should be on your way up explosively. This will hit u some great benefits such as getting out of the bottom of a heavy Ass to Grass back squat, make your more forceful which will help develop more power and more power = more speed making you a different kind or animal come next season. Here is a little sample and best of luck Reps between 6-8 Sets between 4-5 Rest between 2-4 minutes As soon as you feel the force slowing down you STOP Train slow = Stay slow And as the famous saying goes, SPEED KILLS, John Walsh always says it :-)
Posted on: Sat, 19 Oct 2013 10:43:29 +0000
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