Canvas & Ratio
Choose your destination platform format
Layout Template
Choose a content structure for your slides
Preset Themes
Typography & Sizing
Brand Kit Customization
AGENCYConfigure brand assets for headers & footers
Outro Slide CTA
Customize your closing call-to-action slide
Background Pattern
Build Your Carousel
Drag and drop any post card below onto a slide, or use the quick buttons to insert content/images instantly!
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 <a target="_blank" href="https://twitter.com/keithjferrara/status/1926667993695551806" color="blue">x.com/keithjferrara/…</a>
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 <a target="_blank" href="https://ferrarafitness.gumroad.com/l/giqgi" color="blue">t.co/c5YxOemkYy</a>