Speed

onenightinmay

I have been training to try and increase my speed and running power it has worked by doing squats some general weight training. But I am looking to push it a little further, can anybody recommend extra training to build upon what is a decent base?

Cheers.

PJG

find someone to show you some plyometrics. This will help increase sprint times.

GreeBo

Actually practice sprinting, say 50 or 60m.
The best way to get more speed is to practice it.
Lots of jogging/weights with no sprint training will not make you faster, just fitter and with more stamina.
So go Sprint.

t5pwr

PJG wrote:

find someone to show you some plyometrics. This will help increase sprint times.

Plyometrics is a really good way to go on this. Here is a good idea of what it is http://www.weightsnet.com/Docs/plyometrics.html

You can also buy parachutes that you attach to your waist and when sprint training it adds some resistence. Unlike using a tyre the faster you go the more resistance... I dunno if you can buy them over here. Heres a link

GreeBo

t5pwr wrote:

You can also buy parachutes that you attach to your waist and when sprint training it adds some resistence. Unlike using a tyre the faster you go the more resistance...

Which slows you down.
Great for building stamina and leg stregth but crap at actually increasing your speed.
You will train your muscles to move slower but for longer and carrying more weight, not what you want if you want to be fast.

poobum

GreeBo wrote:

Which slows you down.
Great for building stamina and leg stregth but crap at actually increasing your speed.
You will train your muscles to move slower but for longer and carrying more weight, not what you want if you want to be fast.

my 100m times are best after a load of parachute runs! they slow you down and make it harder but if you take them off and run again you fel so light and auctually run faster i think! or mabey i just had a particular good day when i auctually timed it...

GreeBo

poobum wrote:

my 100m times are best after a load of parachute runs! they slow you down and make it harder but if you take them off and run again you fel so light and auctually run faster i think! or mabey i just had a particular good day when i auctually timed it...

possibly the initial "relief" of removing the extra "weight" makes you feel that you can go faster, but long term you are teaching your muscles how to run slowly...
Explosive power is what you want.

poobum

yeh i cudnt figure out why i was faster! musta just been the day! for speed jumping squats are good! or explosivly done deadlifts or squats! with low reps!

t5pwr

GreeBo wrote:

Which slows you down.
Great for building stamina and leg stregth but crap at actually increasing your speed.
You will train your muscles to move slower but for longer and carrying more weight, not what you want if you want to be fast.

Might be good to have a read of this about the chutes http://www.pponline.co.uk/encyc/0404.htm
Probably should have read it myself before posting earlier
We were made use them about 10 years ago. Old school I suppose...

joc_06

dont ever use a parachute while running.
Makes sh!te of your form and you're only asking for injuries. same with downhill sprinting.
and greebo thats not exactly correct either. trye draggin or a weighted sled is an excellent way of improving speed if you use it right.
You must have basic strength and stamina before you attempt to get faster. So look up tempo running and squats, good mornings, clean deadlifts, bench press, pullups (not chinups) do all compund movements and work hard on improving core and lower back and hamstring strength. Most soccer/gaa players have NO hamstrings but big quads and addressing this imbalance speeds them up quite a bit.
Also improve your dynamic rom in all directions.

In fact if you want to get fast then buy Charlie Francis's GPP dvd. enough said

joc_06

t5pwr wrote:

Might be good to have a read of this about the chutes http://www.pponline.co.uk/encyc/0404.htm
Probably should have read it myself before posting earlier
We were made use them about 10 years ago. Old school I suppose...

The chute did nothing. the weights, plyos and other training did it all. The chute group were lucky to not get injured

GreeBo

joc_06 wrote:

trye draggin or a weighted sled is an excellent way of improving speed if you use it right.

I disagree, once you have the basic leg strength & stamina then you get faster by running faster not harder.

How do you propose to use a weighted sled to increase speed?