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
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) 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
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
VIDEO
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
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
VIDEO
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
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
VIDEO
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
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
VIDEO
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
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
VIDEO
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
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
VIDEO
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
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
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
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
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