Suggestions about Speed Routine

Discuss your training routine and techniques you are practicing
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Kakasgotskillz
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Posts: 2159
Joined: 13 Dec 2006, 20:15

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I know I've read alot of the guides and posts on how to become faster, but I decided to make my own based on my ideas and I want suggestions from you guys as to if it'll help me or not.

Here goes:

- Sprint Test (150m sprint, looking to see if there's improvement or not)

1. 150-m track (Every half lap 20 reps of walking lunges, 4 continous sets, 2 mega sets, bicep curls (just for building bicep muscle) when not doing walking lunges with straight bar)

2. Stair jumps (increments of stacked steppers, 4, 3, and 2 with spaces inbetween jumping back and forth between sides (which is one rep everytime I go to one side once), and 10 reps, 3 sets)

3. Vertical Leg Press with Free Weight (Maximum amount of full reps (knees almost touch the chest), 4 sets)

4. Exercise Bike (20 minutes, intensity 13 or 15 (out of 20)

5. 150 m track (Sprint circuit, order is: sprint, walk, sprint, jog, walk, jog, sprint, jog, walk (one set), 2-3 sets the, stuff rotates every half lap)

Btw, I do this once or twice a week. So what do you guys think?

redrover365
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Posts: 738
Joined: 16 Sep 2007, 18:59

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I think this is a great plan just do it 2-3 times a week instead of 2. Youll see a lot more improvement faster

Clumsylegs
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Posts: 346
Joined: 14 Jul 2007, 16:33

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Cool. Did you made this up by yourself? I propaly start doing this in the winter. (It has already snowed here :( .)

Do you think that uphill running will improve speed? Or is it more endurance?
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redrover365
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Posts: 738
Joined: 16 Sep 2007, 18:59

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more endurance. For speed you wanna stick to sprints, or long distance running with quick bursts at intervals

Soccer4Life
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Posts: 2068
Joined: 30 Jun 2006, 22:00
Location: USA

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I don't think that program will increase your speed much, if at all. It seems to be much more about endurance. A general speed routine would consist of some plyometrics, agility, quickness, and sprinting drills. The first 3 your program lack completely, and the last one isn't really there either.

First off you're working a lot with your muscles (steps 1-3). From personal experience, you'll want to build your muscles for a while, then start a speed routine with plyometrics. Second, I think step 4 is useless for speed building. Although it may be good for endurance, that's not the goal of your program. Lastly, your 5th step is also not a good speed drill, again good for endurance, but not speed. You'll want more of an interval drill such as running 5x100m sprints with a certain number of seconds of rest between each repetition.

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