Speed and my need for more of it!

Ichiro

Hello all,

I've been going to the gym quite regularly for just shy a year now, abt 3/4 times a week, though at times I have long breaks ie 10 days due to my Job.

First question is how can I increase my speed, I play footy and am seriously lacking in speed I try to fit in 40 mins of Cardio a day 20 threadmill and 20 cross trainer. Now Im not going to lie its been about 8 days since my last work out and I've noticed I've put on 2 kg WTF!

So my questions are how can I increase my speed work on a threadmill etc?
And Loosing the weight, I understand Diet plays a huge factor, but I thought I was burning more cal then taking in!

Last question my gym has many computer based machines and I feel my workouts are getting stale how can i mix them up when they all have the same action?

Ps a physio I know says I should be working on resitance and not cardio, is he right?

Hope I've been somewhat clear - But I repeat I need more speed (Im getting slightly older early 30's, am I goosed?

BobbyOLeary

Define speed?

But how and ever, thats just me being a pain. What exactly are you looking for? When you say speed I think of being able to accelerate to a good pace quickly and keep it for a short period of time (receiving a pass in midfield, burning your marker and running in a goal for example). This is unachievable using a treadmill imo, but you may be looking for something else.

Resistance exercises will help immensely, just make sure you're doing the big compound exercises (Squats, Deads, Power Cleans) and not curls. Some people will tell you that weights will make you slow, its just not true. I can't even come to think about how people think this. Has your gym got barbells and plates? Any dumbbells?

This post is a bit hit and miss but forgive me, I'm tired. I'll try and post a better one tomorrow if I get a chance.

Brian?

A friend of mine who's a fitness instructor was telling me that Plyometric workouts are supposed to be very good for increasing speed and power.

http://www.weightsnet.com/Docs/plyometrics.html

Never tried them myself.

thirtyfoot

I would say take follow the following steps (as usual there is no quick microwave formula) -

1. An extended period of overall body conditioning ensuring you have good overall strength
2. When you are strong enough, starting doing olympic lifts in the gym
3. Start working on your acceleration - go from a 3 point start and runs from maybe 30m-60m (only 4-6 runs per session)
4. Same time work on speed endurance - 150-200 runs at 85-90% with 2-3mins recovery
5. When strong enough in the gym, start doing plyometrics, bounding or even before that some med ball work
6. When time is right, begin work on top end speed - runs of maybe 20-30m where you stride in, hit full speed, hold for 20-30m and then ease down. Maybe 2-4 of these per session

All in all, the above can be spread over 6-9 months and would depend on your current condition. Many other things can be added in but that would be the basic steps to improving speed.

Roper

Re: no 5 in your post Tingle, I agree. Plyo's are one of the most overused, misunderstood item on any training schedule. There's a guideline that says plyos should only be used when someone can squat 1.5 times their bodyweight, yet you see someone who did a weekend course taking training one night and putting 30 year old footballers who couldn't squat to go to the jacks through bounds and depth jumps. There's injuries waiting to happen, and negligible benefit to the guys anyway.

OP,
Start getting stronger. There's good advice in internetland but you have to trawl but your physio mate is essentially right. More muscle needed

Hanley

Roper wrote: »

Re: no 5 in your post Tingle, I agree. Plyo's are one of the most overused, misunderstood item on any training schedule. There's a guideline that says plyos should only be used when someone can squat 1.5 times their bodyweight, yet you see someone who did a weekend course taking training one night and putting 30 year old footballers who couldn't squat to go to the jacks through bounds and depth jumps. There's injuries waiting to happen, and negligible benefit to the guys anyway.

OP,
Start getting stronger. There's good advice in internetland but you have to trawl but your physio mate is essentially right. More muscle needed

Excellent post.

Hanley

Tingle wrote: »

I would say take follow the following steps (as usual there is no quick microwave formula) -

1. An extended period of overall body conditioning ensuring you have good overall strength
2. When you are strong enough, starting doing olympic lifts in the gym
3. Start working on your acceleration - go from a 3 point start and runs from maybe 30m-60m (only 4-6 runs per session)
4. Same time work on speed endurance - 150-200 runs at 85-90% with 2-3mins recovery
5. When strong enough in the gym, start doing plyometrics, bounding or even before that some med ball work
6. When time is right, begin work on top end speed - runs of maybe 20-30m where you stride in, hit full speed, hold for 20-30m and then ease down. Maybe 2-4 of these per session

All in all, the above can be spread over 6-9 months and would depend on your current condition. Many other things can be added in but that would be the basic steps to improving speed.

That there is sticky material!

Jonny303

what really helped me build back up my acceleration was basically what has been said above. i also did a lot of plain and simple foot work (ladders) and fond them very benefical.