Speed in the weight room = Speed in the weight room = Speed on the field.Speed on the field.

Jason Riddell MS, SCCC,CSCS, Jason Riddell MS, SCCC,CSCS, USAWUSAW

Head Strength & Conditioning CoachHead Strength & Conditioning CoachAmerican UniversityAmerican University

What is Speed?What is Speed?

““Speed as a movement Speed as a movement ability has one dimension: ability has one dimension: time. An athlete’s speed time. An athlete’s speed can be expressed as can be expressed as reaction time (time from a reaction time (time from a signal to the beginning of signal to the beginning of movement), time of a movement), time of a single movement, or as single movement, or as time of performing a time of performing a number of movements. number of movements. (Kurz, 2001)”(Kurz, 2001)”

Speed FactorsSpeed Factors

The maximum speed that an athlete can show The maximum speed that an athlete can show depends on his or her:depends on his or her:

Reaction time Reaction time

Maximal strength Maximal strength

Speed-strength Speed-strength

Speed endurance Speed endurance

FlexibilityFlexibility

CoordinationCoordination

TechniqueTechnique

(Farfel 1960; Harre and Hauptmann (Farfel 1960; Harre and Hauptmann 1991).1991).

What Speed is not!What Speed is not!

Strength is nothing without Strength is nothing without Speed!Speed!

Explosive strength-Explosive strength- relates to how relates to how quickly and forcefully the muscles quickly and forcefully the muscles contract, the key to all quick movements.contract, the key to all quick movements.

To elicit explosive strength, the muscles and To elicit explosive strength, the muscles and tendons must be pre-tensed eccentrically before tendons must be pre-tensed eccentrically before contracting. contracting. When the tension is sufficiently great, the muscular When the tension is sufficiently great, the muscular contraction switches to concentric – the muscle contraction switches to concentric – the muscle and tendon shorten very quickly to start the and tendon shorten very quickly to start the movement and explosive strength is then movement and explosive strength is then displayed (Yessis, 2006).displayed (Yessis, 2006).

Explosive strengthExplosive strength

Strength is nothing without Strength is nothing without Speed!Speed!

Speed-Strength-Speed-Strength- is synonymous with is synonymous with explosiveness or explosive power and is explosiveness or explosive power and is exhibited in movements that require speed exhibited in movements that require speed coupled with strength. coupled with strength.

Speed of movement is the key component for Speed of movement is the key component for success in sports that require quick execution of success in sports that require quick execution of skills.skills.

The faster and more forcefully the skills are The faster and more forcefully the skills are executed, the more successful the athlete usually executed, the more successful the athlete usually is (Yessis, 2006).is (Yessis, 2006).

Speed-StrengthSpeed-Strength

Strength is nothing without Strength is nothing without Speed!Speed!

Starting Strength-Starting Strength- the ability to move the ability to move quickly out of a stationary position. quickly out of a stationary position.

This requires effective technique, good reaction This requires effective technique, good reaction time and the ability to stimulate the muscles as time and the ability to stimulate the muscles as quickly as possible to get them into action with quickly as possible to get them into action with great speed.great speed.Reaction time for the most part is innate, but the Reaction time for the most part is innate, but the athlete’s ability to get the muscles into action with athlete’s ability to get the muscles into action with speed and power can be improved through speed and power can be improved through training.training.Technique is paramount when teaching starting Technique is paramount when teaching starting strength (Yessis, 2006).strength (Yessis, 2006).

Starting StrengthStarting Strength

Strength is crucial but Speed Strength is crucial but Speed rules!rules!

During sprinting elite male sprinters use an alternating During sprinting elite male sprinters use an alternating pattern of vertical ground reaction forces and the center pattern of vertical ground reaction forces and the center of mass moves upward at a velocity of 0.49m/s and of mass moves upward at a velocity of 0.49m/s and downward at 0.49m/s.downward at 0.49m/s.Their average foot contact time is 0.087s and the Their average foot contact time is 0.087s and the average body mass is approximately 79.5kg (Mann, average body mass is approximately 79.5kg (Mann, 1995). 1995). If we substitute these values, into the force equation If we substitute these values, into the force equation (Newton’s 2(Newton’s 2ndnd Law) F = Mass x Acceleration + Weight Law) F = Mass x Acceleration + Weight F= 79.5(0.98m/s) / 0.087s = 895.5 N + 779.1N = F= 79.5(0.98m/s) / 0.087s = 895.5 N + 779.1N = 1674.6N1674.6N

We find that typical elite male sprinters must produce We find that typical elite male sprinters must produce 1675N or 375lbs of vertical force on one leg. And this 1675N or 375lbs of vertical force on one leg. And this force must be applied in only 0.087s!force must be applied in only 0.087s!

CNS is more important than CNS is more important than muscle when it comes to speed.muscle when it comes to speed.““Maximal frequency of Maximal frequency of movements depends movements depends on the efficiency of on the efficiency of the central nervous the central nervous system in regulating system in regulating the speed of the speed of stimulating and stimulating and inhibiting muscle inhibiting muscle groups performing the groups performing the movements movements (Sozanski, 1992a).” (Sozanski, 1992a).”

*Remember**Remember*Organization of Training PyramidOrganization of Training Pyramid

Weak

Points

Dynamic Effort(CNS output)

Max Effort(myofibrillar hypertrophy)

Repetition Method(sarcoplasmic hypertrophy)

TechniquePhysical Fitness

Is an athlete ready for explosive Is an athlete ready for explosive exercises?exercises?

Is the height of their vertical Is the height of their vertical jump significantly less than jump significantly less than that of other athletes in their that of other athletes in their sport that jump well? sport that jump well? Is the athlete’s maximal Is the athlete’s maximal strength much lower than that strength much lower than that of leading athletes in their of leading athletes in their sport who display adequate sport who display adequate explosive strength?explosive strength?

If yes then the athlete may If yes then the athlete may have to first work on have to first work on increasing their maximal increasing their maximal strength or another aspect strength or another aspect lower on the pyramid.lower on the pyramid.

What is explosive training?What is explosive training?

Explosive training consists of plyometric Explosive training consists of plyometric and speed-strength exercises that are and speed-strength exercises that are executed in 0.15 seconds or less.executed in 0.15 seconds or less.For example, in sprinting the foot is in For example, in sprinting the foot is in contact with the ground 0.1s or less. Half contact with the ground 0.1s or less. Half of this time (.05s) is for the landing and of this time (.05s) is for the landing and half (.05s) is for the takeoff. When half (.05s) is for the takeoff. When execution takes more than .15-.20s, it is execution takes more than .15-.20s, it is no longer explosive (Yessis, 2006).no longer explosive (Yessis, 2006).

Rate of Force Development & Rate of Force Development & PowerPower

Rate of Force DevelopmentRate of Force Development (RFD) = a (RFD) = a measure of the rate at which a force is measure of the rate at which a force is developed. The average RFD is developed. The average RFD is sometimes calculated as the peak force sometimes calculated as the peak force divided by the time taken to reach peak divided by the time taken to reach peak force. force. PowerPower = Force x Speed = Force x Speed – Speed = Distance / Time Speed = Distance / Time

P = F x D / TP = F x D / T* Optimized at 40%-70% of 1RM* Optimized at 40%-70% of 1RM

How do you increase RFD & How do you increase RFD & Power output?Power output?

Explosive strength (P & RFD) can be Explosive strength (P & RFD) can be developed by performing very fast developed by performing very fast movements against any form of movements against any form of resistance. resistance. – ExamplesExamples

Olympic lifts (clean, jerk, snatch) Olympic lifts (clean, jerk, snatch)

Speed squats, half & quarter squats, jump squats Speed squats, half & quarter squats, jump squats

Medicine ball throws Medicine ball throws

Plyometrics Plyometrics

ExamplesExamples

Bulgarian Split Squat Bulgarian Split Squat w/ chains.w/ chains.

Speed Box Squat w/ Speed Box Squat w/ chains.chains.

ExamplesExamples

Jump SquatJump Squat

Rotational Medicine Rotational Medicine Ball ThrowBall Throw

How do I measure Power?How do I measure Power?Tendo UnitTendo Unit

Tendo FitrodyneTendo Fitrodyne

A microcomputer with LED displays shows average A microcomputer with LED displays shows average values of power and velocity, number of repetition and values of power and velocity, number of repetition and the percent value of the best repetition in a particular set.the percent value of the best repetition in a particular set.Decrease / increase of power below / above a certain Decrease / increase of power below / above a certain predefined percent value of max. Power will be indicated predefined percent value of max. Power will be indicated by means of an audio signal.by means of an audio signal.Adjustable lower and upper limit of audio signal.Adjustable lower and upper limit of audio signal.Data from up to 90 repetitions can be stored and later Data from up to 90 repetitions can be stored and later retrieved from the memory.retrieved from the memory.The microcomputer can be used for barbells and most The microcomputer can be used for barbells and most weight exercise machines.weight exercise machines.Metric and English measurement system.Metric and English measurement system.

Tendo Fitrodyne & Dynamic Tendo Fitrodyne & Dynamic SquatsSquats

TestTest- Max back squat with a pause on the pins - Max back squat with a pause on the pins at parallel. The athlete squats as heavy as they at parallel. The athlete squats as heavy as they can maintaining 0.6m/s. can maintaining 0.6m/s.

Once the bar speed falls below that speed the test is over.Once the bar speed falls below that speed the test is over.

Take that weight and reduce it by 10% and that Take that weight and reduce it by 10% and that is the weight they will begin their dynamic squat is the weight they will begin their dynamic squat cycle with. cycle with. The athlete’s speed goal is then set at 0.7m/s for The athlete’s speed goal is then set at 0.7m/s for the first 4-8 weeks.the first 4-8 weeks.After that, the speed goal is increased to 0.8m/s After that, the speed goal is increased to 0.8m/s while the bar weight is dropped another 10%.while the bar weight is dropped another 10%.

Tendo Fitrodyne & Dynamic Tendo Fitrodyne & Dynamic SquatsSquats

Daily & Weekly Implementation Daily & Weekly Implementation

(checks & balances)(checks & balances)

After each set the athlete puts a check After each set the athlete puts a check mark next to the reps that were fast mark next to the reps that were fast enough and leaves a blank if they weren’t.enough and leaves a blank if they weren’t.

At the end of the workout all check marks At the end of the workout all check marks are added up and adjustments are made are added up and adjustments are made for their training weights for the next week. for their training weights for the next week.

Tendo Fitrodyne & Dynamic Tendo Fitrodyne & Dynamic Squats Squats (Chart)(Chart)

25% or less reps -10# 25% or less reps -10#

26% - 50% - 5# 26% - 50% - 5#

51% - 75% +5# 51% - 75% +5#

76% - 99% +10# 76% - 99% +10#

100% +15#. 100% +15#. Bill Gillespie, Head S&C Coach, Liberty UniversityBill Gillespie, Head S&C Coach, Liberty University

Tendo Fitrodyne & Dynamic Tendo Fitrodyne & Dynamic Squats (example)Squats (example)

So if you do 12 sets x 2 reps = 24 total So if you do 12 sets x 2 reps = 24 total reps it would look as follows:reps it would look as follows:

6 or less reps - 10#6 or less reps - 10#

7 to 12 reps - 5#7 to 12 reps - 5#

13 to 18 reps + 5#13 to 18 reps + 5#

19 to 23 reps +10#19 to 23 reps +10#

24 reps + 15#24 reps + 15#

General recommendations for General recommendations for explosive exercisesexplosive exercises

Always place your power/explosive exercises first or very Always place your power/explosive exercises first or very early in your workouts. early in your workouts. *The CNS fatigues faster than the *The CNS fatigues faster than the musculature and remember technique is essential.musculature and remember technique is essential. Keep your rep schemes at 6 or under for greatest Keep your rep schemes at 6 or under for greatest effectiveness.effectiveness.Explosive exercises should be taught simple to complex.Explosive exercises should be taught simple to complex.Teach the exercises slowly then gradually incorporate Teach the exercises slowly then gradually incorporate speed.speed.Plyometrics should be introduced into training gradually, Plyometrics should be introduced into training gradually, starting with low-intensity exercises such as jumping starting with low-intensity exercises such as jumping rope, hops, clap push-ups and then progress into rope, hops, clap push-ups and then progress into bounding, jumps and med ball throws and finally using bounding, jumps and med ball throws and finally using them sparingly depth jumps and reactive jumps.them sparingly depth jumps and reactive jumps.

General recommendations for General recommendations for explosive exercisesexplosive exercises

Rest Intervals for Speed developmentRest Intervals for Speed developmentRest breaks must be short enough so as not to let Rest breaks must be short enough so as not to let the excitation of the CNS drop too much, yet long the excitation of the CNS drop too much, yet long enough for the vegetative system to recover enough for the vegetative system to recover enough to repeat the exercise with the assigned enough to repeat the exercise with the assigned speed.speed.In the 1In the 1stst third of the rest period required for full third of the rest period required for full recovery, about 65% of the whole recovery of work recovery, about 65% of the whole recovery of work takes place. In the 2takes place. In the 2ndnd third, 30% and in the 3 third, 30% and in the 3rdrd part part only 5% (Chumura, 1992; Sozanski, 1981a).only 5% (Chumura, 1992; Sozanski, 1981a).

– Example: Dynamic Squat & Bench use a 30-45s rest Example: Dynamic Squat & Bench use a 30-45s rest interval.interval.

WARNINGWARNING

Beware of so-called speed and quickness expertsBeware of so-called speed and quickness experts..They tend to rely solely upon agility ladders, cones and They tend to rely solely upon agility ladders, cones and mini hurdles. mini hurdles. These drills are great for picking up your legs but These drills are great for picking up your legs but remember that true speed and agility stem from the remember that true speed and agility stem from the hiphip not the feet!not the feet!If you as a coach focus your training program around the If you as a coach focus your training program around the hip and then radiate out from there in importance you will hip and then radiate out from there in importance you will have success.have success.All the drills in the world don’t do anything if the athlete All the drills in the world don’t do anything if the athlete isn’t putting more force into the ground per stride.isn’t putting more force into the ground per stride.

Conclusion: Conclusion: Speed kills on the Speed kills on the field and training explosive field and training explosive strength is the way to get it!strength is the way to get it!

ReferencesReferences

Chumaura, J. 1992. Ksztaltowanie szybkosci pilkarzy w okresie Chumaura, J. 1992. Ksztaltowanie szybkosci pilkarzy w okresie przgotowawczym. przgotowawczym. Sport WyczynowySport Wyczynowy no. 7-8/ 343-344, pp. 32-9. no. 7-8/ 343-344, pp. 32-9.Farfel, V. S. 1960. Farfel, V. S. 1960. Fizyologiya sporta: ocherkiFizyologiya sporta: ocherki. Moscow: Fizkultura I . Moscow: Fizkultura I Sport.Sport.Harre, D, and M. Hauptmann. 1991. Harre, D, and M. Hauptmann. 1991. Szybkosc i trening szybkosciSzybkosc i trening szybkosci. . Warsaw: RCMSKFiS.Warsaw: RCMSKFiS.Kurz, T. Kurz, T. Science of Sports Training: How to Plan and Control for Peak Science of Sports Training: How to Plan and Control for Peak Performance.Performance. 2 2ndnd Edition. Stadion, Island Pond, VT. 2001. Edition. Stadion, Island Pond, VT. 2001.Mann, R. Fundamentals of sprinting and hurdling. Presentation at Mann, R. Fundamentals of sprinting and hurdling. Presentation at Level 3 track and field clinic, Orlando, FL, 1996.Level 3 track and field clinic, Orlando, FL, 1996.Sozanski, H. 1981a. Rozgrzewka (I). Sozanski, H. 1981a. Rozgrzewka (I). Sport WyczynowySport Wyczynowy no. 6/ 198, pp. no. 6/ 198, pp. 68-9.68-9.Sozanski, H. 1992a. Szybkosc. In Sozanski, H. 1992a. Szybkosc. In Teoria sportuTeoria sportu ( (TreningTrening no. 1/13), ed. no. 1/13), ed. T. Ulatowski, pp. 185-96.T. Ulatowski, pp. 185-96.Stone, M. and H.L. Lamont., M. Stone. Stone, M. and H.L. Lamont., M. Stone. Explosive Strength. Explosive Strength. http://www.education.ed.ac.uk/strength/papers/sls.htmlhttp://www.education.ed.ac.uk/strength/papers/sls.htmlYessis, M. Yessis, M. Build A Better Athlete: What’s Wrong with American Sports Build A Better Athlete: What’s Wrong with American Sports and How to Fix Itand How to Fix It. Equilibrium Books, Terre Haute, IN. 2006.. Equilibrium Books, Terre Haute, IN. 2006.

ReferencesReferences

http://aueagles.cstv.com/links/strength-conhttp://aueagles.cstv.com/links/strength-conditioning.htmlditioning.html

http://www.defrancostraining.com/http://www.defrancostraining.com/

http://www.images.google.comhttp://www.images.google.com

http://http://www.sorinex.comwww.sorinex.com//

http://http://www.tendosport.comwww.tendosport.com//