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1/30/2006 - Scotty D.
James, I asked you about the missing link to my speed a couple days ago and u said u were curious as to the speed work I've been performing.

I run 2x a week, the first day usually immediatley after a leg lifting session and the next day just running, usally monday and wednsday. First we warmup jog for about 5-10 mintues. We then perform dynamic and ballistic flexibility movements for about 10 minutes. After that we perform box jumps, then plyo's, then we will run over the little hurdles which focus on high knee actions and form. Then we will do the agility ladder. AFter that we usually do a sort of resistance running with the big rubber bands or sled. Then maybe soem 20 yard pro agility shuttle runs. AFter that, conditioning and static stretching.

I think the guy I'm working with knows his stuff real well. I don't think my lack of speed is a result of him I think I'm the one doing soemthing wrong. Again, my static flexibility is horrible i can't even touch my toes but when i perform dynamic workouts i have pretty good ROM. Thanks again my man.

Scotty, I'm going to comment on what I see on paper.

Basically, (this is my view), everything about your speed training session is backwards and counterproductive to the development of speed.

With few exceptions, performing speed work immediately after a leg workout is counterproductive and in almost all cases will inhibit the development of speed and possibly induce injury. The only instance in which speed work may effectively follow weights is if the weight work is very low in volume and induces minimal metabolic fatigue.

Same goes for the plyos. Although certain plyos are highly effective for warm up purposes, to perform them in any sort of volume(specifically high intensity variations) prior to speed work will negatively effect the process. Sprinting is a reactive as it gets and plyometrics are second in line on the F:T curve. Performing any significant volume of plyometric jumps prior to speed work is likely to inhibit the development of speed as reactivity during GCT will be diminished. Again this is not absolute across the board, but the logic is valid and specific to volume of work.

Performing agility work prior to sprints is fine (and what I recommend if both must be training during the same workout) but realize that which you train first experiences the most concentrated training effect. If linear speed is the target then don't preceed it with a structural and neuromuscular demanding activity.

Reisted running is NOT an optimal speed development protocol, and certainly not for someone of med/high qualification. The resistance increases GCT and alters mechanics to accomodate for the increased external resistance to be overcome. The only instance in which resisted running can qualify as a speed development protocol is if your times do not slow by any more then 10%. If your time slows by more then 10% then you are not training speed you are training special strength.

Then more agility followed by conditioning?

Scotty, it almost appears as if you wrote this to get a rise out of me. Your description of a speed workout ranks among the most counterproductive I've ever seen. Now I know that I was correct in speculating as to the effectiveness of your speed training.

You are working from right to left on the F:T curve when you should be working from Left to right.

If your dynamic flexibility is sufficient enough to not inhibit your stride length then your static flexibility is almost meaningless. Unless you are training for a touch your toes contest you have nothing to worry about.

Scotty, I aim to be as helpful as possible on the Q and A. In keeping with my intentions I would be doing you a disservice by refraining from telling you that your speed training is a complete mess and I am CERTAIN that your lack of speed development is a direct reflection of the training you outlined in your post.

This is what pisses me off about this industry. Hard working kids with great abilities like you get F'd by trainers who don't know their shit.

I take what I do very seriously and I take the training of young guys like yourself very seriously. I could write a book on how F'd your speed training is, in fact, a manual I'm currently working on addresses this very subject.

Scotty work from left to right:

Speed then plyos then then weights












If I offended anyone- too bad. You need to know your shit if you are going to train someone,
The Thinker


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