@keithjferrara: How To Improve Speed in 90 day...

How To Improve Speed in 90 days

Here’s the outline I would follow if I had the goal of improving both my acceleration & top speed in just 3 months (including, sprints, jumps & lifting plans)

Let’s dive in ⬇️

The Mundane

Outside of training, here are the other areas I would focus on:

- No alcohol
- Whole food diet
- 8+ hours of sleep a night
- Reduce body fat percentage
- 8 cups of water per 100 lbs of BW (including salt & baking soda)

These are non negotiable

If you are trying to optimize speed development, you must master the mundane

Philosophy

I would spread out training over 6 days a week

a) Sprints + Jumps
b) Lifting

This would ensure that I was maximizing speed development while minimizing the risk over training.

2x/week acceleration
1x/week max velocity

4 weeks of undulating intensity & volume

1. Sprints

Obviously the most important part in improving speed.

There are 3 components to our sprinting program:

1) Resisted Sprints
2) Unresisted Sprints
3) Timed Sprints

All 3 play a crucial role in developing acceleration & max velocity.

a) Resisted Sprints

Our most important tool for acceleration development.

Resisted sprints are used to develop the qualities of:

- Force
- Power
- Velocity

We need to learn how to put force into the ground if we are looking to improve acceleration.

We will spend our time training between 10-50% VDEC depending on the monthly goal

b) Unresisted Sprints

If you want to improve speed, you must improve the skill of sprinting.

This will be our best tool at improving our velocity.

We will use a combination of different start variations:

- Half Kneeling
- Staggered Falling
- Drop In

We will also focus on max velocity development with:

- Flys
- Build Ups

c) Timed Sprints

In order to track progress & ensure maximal effort, we need to time sprints.

We would spend time focusing on measuring 2 different assessments:

1) 30m Sprint (acceleration)
2) 10-30m Fly (Max Velocity)

Each play a critical clue in assessing the speed capabilities of the athlete.

2. Jumps

This is one of our best secondary tools to developing speed by developing force & power.

We will start with single response plyos:

- Box Jumps
- Broad Jumps
- Skater Jumps

Then progress to repeat plyos:

- Rebound Jumps
- Triple Broad Jumps

With high level athletes I would implement bounds (accel & straight leg)

3. Lifts

Lifting alone will not improve speed

But lifting is a great tool to help with early acceleration development & build resilience throughout the body to repeat high outputs.

There are 6 key areas we would use throughout the lifting program:

- Squats
- Olympic Lifts
- Olympic Pulls
- Posterior Chain
- Presses
- Jerks

If I was strong enough, I would just focus on power development.

A sample day might look like:

a) Hang Clean

b) Clean Pulls

c) Back Squat

d) Push Press

e) RDL

I would spend a majority of our lifting between 70-90% of our 1 RM

I would spread our lifting over 3 days a week

Boom!

That’s it!

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