@keithjferrara: Building A Max Velocity Workou...

Building A Max Velocity Workout

Simple 6 step process to building out a workout to improve top speed

Let’s dive in ⬇️

GENERAL OUTLINE

Every athlete needs to train max velocity.

Here are the main reasons I use it with athletes of all sport:

✅ Expose the body to top speeds
✅ High motor unit recruitment
✅ Reduce incidence of injury
✅ High force output per step

I structure my max velocity workouts in the following way:

1) Ignition Series
2) Vertical Plyos
3) Lightly Resisted Plyos
4) Max Velocity Circuit
5) Timed Build Ups
6) Olympic Lifts

Let’s take a deep dive into how to implement each one ⬇️

1) A+ B Series

I love using this series on our max velocity days.

One of the big things I place an emphasis on, is fast thigh switch with vertical torso

A Series Drills

▫️March
▫️Skip
▫️Switch
▫️Single Leg

B Series Drills

▫️March
▫️Skip
▫️Single Leg

2) Vertical Plyos

I like to pair vertical plyos on our max velocity days because of the similarities between the movements

When we use vertical plyos here we emphasize:

▫️Quarter Knee Bend
▫️Dorsiflexion
▫️Quick GCT

Drills we use:

▫️Pogo Hops
▫️SL Pogo Hops
▫️Hurdle Hops

3) Lightly Resisted Accels

I love these as a primer prior to our main sprint work.

I like to load it from a range of 10-30% BW to recruit motor units will involve in our main sprint work

We will work anywhere from 7-10 steps depending on the load

4) Max Velocity Circuits

In large groups I like to circuit my max velocity work.

I like to mess with different variations of sprints.

A circuit might look like:

1) Resisted Sprint (light)
2) Straight Leg Bounds
3) Unresisted Sprint

We will perform a few rounds

5) Build Ups

One of the best ways to safely expose athletes to top speed.

Athletes of most sports top out at top speed roughly from 20-30m

Performing build ups give them more time to reach top speeds at further distances

We will use a minimum of 25m build up

6) Olympic Lifts

Olympic lifts work really well on max velocity days

Oly lifts do a great job of helping develop vertical force & power output

They are the lifts that have the highest correlation to top speed

Lifts we will use on max v days (snatch & clean):

▫️From Power Position
▫️From Below Knee
▫️Power

TL;DR

6 Part Max Velocity Workout

1) A+B Series
2) Vertical Plyos
3) Lightly Resisted Plyos
4) Max Velocity Circuit
5) Timed Build Ups
6) Olympic Lifts

1x/week frequency

Should be performed by athletes of all sports

Thanks for reading!

If you enjoyed can you please help me out by:

1) RT the tweet below to share with others

2) Follow me @keithjferrara for more info on training athletes

View Tweet

If you’re looking to improve your speed & athleticism

Buy my new 12 Week Athletic Development Program

It includes 3 days a week of:

- Speed Work
- Jumps
- Lifts
- Conditioning

You can buy below now

Use code MDAY25 for 20% off
t.co/c5YxOemkYy