Speed Program and routine

Discuss your training routine and techniques you are practicing
Anymi
Veteran Member
Posts: 781
Joined: 21 Dec 2007, 20:09

Post

Hey guys. I am nearly 18 and gotten to the stage where people are towering over me with physical strength and pace. I go to the gym and have been trying to about 3 times a week to gain strength and power.

Strength isnt my greatest priority because I know i will fill out in the next year or two. But I am getting stronger.

Speed is my main priority. I am quite fit and have to play winger alot and speed is sometimes a weak point in my game, and to a further extent, the acceleration and full speed to finish.

I have about an hour everyday to work on speed and need some help with a routine, because I juggle chores, training, school etc.

I am not sure on what to improve and I have seen some good plyo and sprint vids but I dont know how to use them or place them into a routine. I am halfway through the season and need some help to become faster and a little stronger to even out with my skill so I can be more effective on the pitch.

I know some people on this site like NBP are masters of making routines so I pray you guys help me.

Please Help and thanks alot.

NewBornProdigy
Admin
Posts: 2695
Joined: 23 May 2008, 19:51

Post

Anymi wrote:Hey guys. I am nearly 18 and gotten to the stage where people are towering over me with physical strength and pace. I go to the gym and have been trying to about 3 times a week to gain strength and power.

Strength isnt my greatest priority because I know i will fill out in the next year or two. But I am getting stronger.

Speed is my main priority. I am quite fit and have to play winger alot and speed is sometimes a weak point in my game, and to a further extent, the acceleration and full speed to finish.

I have about an hour everyday to work on speed and need some help with a routine, because I juggle chores, training, school etc.

I am not sure on what to improve and I have seen some good plyo and sprint vids but I dont know how to use them or place them into a routine. I am halfway through the season and need some help to become faster and a little stronger to even out with my skill so I can be more effective on the pitch.

I know some people on this site like NBP are masters of making routines so I pray you guys help me.

Please Help and thanks alot.
A year plan is the only way in my opinion to get truly effective and substainstial speed and power increase
I made this one to suit your time constraints (each day should take maximum 15-20 mins to complete, except the strenght training)

I'll give you 3 week plans, each plan should be repeated over the course of each part of the season
You can mix up the order of the days if you like

Week Plan A (Early Pre-Season 3-4 weeks)
The aim of this is to build up good strength and reasonable running technique

Day 1
Very hard strenght workout

Day 2
Rest

Day 3
5-10 30m sprints
Lowerbody strenght regisme

Day 4
Rest

Day 5
5-10 30m Downhill Running sprints

Day 6
2-5 100m sprints

Day 7
Rest

Week Plan B (Late Pre-Season 4-6 weeks)
Begin converting the strenght to power and working on acceleration
and speed endurance

Day 1
Strenght workout
5-10 20m sprints

Day 2
(High Shock) Plyometrics 8 sets 4 reps
These would be the very high intense plyometrics and should be well controlled

Day 3
5-10 30m sprints

Day 4
Rest

Day 5
5-10 30m Uphill Running sprints

Day 6
(Fast Transistion) Plyometrics 10 sets 5 reps
These would be slightly less intense and done at a faster more reactive pace

Day 7
Rest

Week Plan C (In-Season 38-44 weeks)
This is for speed and strenght maintenence over the course of the season, be flexible with this, because you may easily get fatigued if you have alot of matches/training

Day 1
Strenght workout

Day 2
2-5 30m sprints
Fast Transistion OR High Shock Plyometrics 5 reps 2 sets

Day 3
Rest

Day 4
2-5 30m Uphill Running sprints

Day 5
Rest

Day 6
2-5 30m Downhill Running sprints

Day 7
Rest

This should leave sufficent room for skill's and stamina aswell
Last edited by NewBornProdigy on 06 Jun 2009, 13:01, edited 1 time in total.

Claudiobb
Junior Member
Posts: 51
Joined: 15 Apr 2009, 13:12

Post

Do this for 2 months:

"Plyometrics 3 times a week
(8 reps 4 sets)

Sprint Training 3 times a week
(5 reps of 30 meters)

Uphill or Downhill running once a week
(10 reps 2 sets)"

Anymi
Veteran Member
Posts: 781
Joined: 21 Dec 2007, 20:09

Post

Claudiobb wrote:Do this for 2 months:

"Plyometrics 3 times a week
(8 reps 4 sets)

Sprint Training 3 times a week
(5 reps of 30 meters)

Uphill or Downhill running once a week
(10 reps 2 sets)"
Is this effective?

Claudiobb
Junior Member
Posts: 51
Joined: 15 Apr 2009, 13:12

Post

I'm not sure you should ask Newbornprodigy since he's done it.Though I'm not sure which one he did the one I pasted or the one he just posted.

Claudiobb
Junior Member
Posts: 51
Joined: 15 Apr 2009, 13:12

Post

NewBornProdigy wrote:
Anymi wrote:
Speed is my main priority. I am quite fit and have to play winger alot and speed is sometimes a weak point in my game, and to a further extent, the acceleration and full speed to finish.

I know some people on this site like NBP are masters of making routines so I pray you guys help me.
I made this one to suit your time constraints (each day should take maximum 15-20 mins to complete, except the strength training)

You can mix up the order of the days if you like

Week Plan A (Early Summer 4 weeks)
The aim of this is to build up good strength and reasonable running technique.

Day 1
Very hard strength workout


Day 2
Rest

Day 3
5-10 30m sprints
Lowerbody strength regime


Day 4
Rest

Day 5
5-10 30m Down Hill Running sprints

Day 6
2-5 100m sprints


Day 7
Rest

Week Plan B (Late Summer 4 weeks)
Begin converting the strength to power and working on acceleration
and speed endurance.

Day 1
Strength workout
5-10 20m sprints

Day 2
(High Shock) Plyometrics 8 sets 4 reps
These would be the very high intense plyometrics and should be well controlled

Day 3
5-10 30m sprints


Day 4
Rest

Day 5
5-10 30m Up Hill Running sprints

Day 6
(Fast Transistion) Plyometrics 10 sets 5 reps
These would be slightly less intense and done at a faster more reactive pace


Day 7
Rest
What do you in the 'Very hard Strength workout' and 'Lower body strength regime'? and the 'Strength workout'. Also, do you you think that two days working on strength a week is adequate in Week Plan A when your trying to build good strength?

Thanks in advance :)

NewBornProdigy
Admin
Posts: 2695
Joined: 23 May 2008, 19:51

Post

Well I hate to state the obvious

Strength Workout
Working on your overall strenght via resistance techniques
Do whatever you need to do for this I can't invent a perfect routine
You should create a sepearte topic if you fancy asking about strenght

Very Hard Strength Workout
Same as normal strenght workout, but up the intensity and lenght
eg. instead of 5reps of 3 sets when doing V-ups, double it to 10 reps of 6 sets

Lower body Strength Regime
Do a series of exercises that work on the muslces around your hips and legs

Claudiobb
Junior Member
Posts: 51
Joined: 15 Apr 2009, 13:12

Post

NewBornProdigy wrote:Well I hate to state the obvious

Strength Workout
Working on your overall strenght via resistance techniques
Do whatever you need to do for this I can't invent a perfect routine
You should create a sepearte topic if you fancy asking about strenght

Very Hard Strength Workout
Same as normal strenght workout, but up the intensity and lenght
eg. instead of 5reps of 3 sets when doing V-ups, double it to 10 reps of 6 sets

Lower body Strength Regime
Do a series of exercises that work on the muslces around your hips and legs
Would you mind telling me the excersices you used in your training ?

NewBornProdigy
Admin
Posts: 2695
Joined: 23 May 2008, 19:51

Post

Claudiobb wrote:
NewBornProdigy wrote:Well I hate to state the obvious

Strength Workout
Working on your overall strenght via resistance techniques
Do whatever you need to do for this I can't invent a perfect routine
You should create a sepearte topic if you fancy asking about strenght

Very Hard Strength Workout
Same as normal strenght workout, but up the intensity and lenght
eg. instead of 5reps of 3 sets when doing V-ups, double it to 10 reps of 6 sets

Lower body Strength Regime
Do a series of exercises that work on the muslces around your hips and legs
Would you mind telling me the excersices you used in your training ?
I just did one exercise for each major muscle group
-Arms (Bicep Curls)
-Chest (Pushups)
-Shoulders (This weird one i'm not bothered explaining)
-Triceps (ehm... Tricep Curl dunno the name)
-Sides (Side Plank)
-Core (Evelated situps, planks, V-up)
-Back (Another weird one)
-Quads (Squats)
-Calf (...Calf raises)

And if i ever found extra new ones i'd try them for a while to see if they were benificial and mabye then add them in or replace something

MUFC1994
Veteran Member
Posts: 1227
Joined: 30 Jun 2008, 17:30

Post

NewBornProdigy wrote:
Claudiobb wrote:
NewBornProdigy wrote:Well I hate to state the obvious

Strength Workout
Working on your overall strenght via resistance techniques
Do whatever you need to do for this I can't invent a perfect routine
You should create a sepearte topic if you fancy asking about strenght

Very Hard Strength Workout
Same as normal strenght workout, but up the intensity and lenght
eg. instead of 5reps of 3 sets when doing V-ups, double it to 10 reps of 6 sets

Lower body Strength Regime
Do a series of exercises that work on the muslces around your hips and legs
Would you mind telling me the excersices you used in your training ?
I just did one exercise for each major muscle group
-Arms (Bicep Curls)
-Chest (Pushups)
-Shoulders (This weird one i'm not bothered explaining)
-Triceps (ehm... Tricep Curl dunno the name)
-Sides (Side Plank)
-Core (Evelated situps, planks, V-up)
-Back (Another weird one)
-Quads (Squats)
-Calf (...Calf raises)

And if i ever found extra new ones i'd try them for a while to see if they were benificial and mabye then add them in or replace something
To Claudiobb also try adding hamstring curls, jump squats, lunges, hip extensions, leg extensions, and split jumps. Also try 1 legged calf raises. focus a lot on hamstrings and glutes because those muscles are usually undertrained and once they are strengthend results in speed are almost immediate. Working your shoulders (deltoids and upper traps) will also improve your speed, because you will pump your arms faster. Once you get a good core try russian twists, bicycle crunches, normal crunches, v-ups and side crunches...
"The road to athletic greatness is not marked by perfection but the ability to constantly overcome adversity and failure."

Claudiobb
Junior Member
Posts: 51
Joined: 15 Apr 2009, 13:12

Post

Thank you very much NWB for explaining it to me lol and MUFC94 for giving me the tip on the hamstrings and glutes and shoulders. I think I know what I need to do know specifically for the strength workouts :D

NWB could you alsp tell me which Polymetric excersices you used in the (High shock) and (Fast transition) excersices?

Thanks again :)
Last edited by Claudiobb on 19 Jun 2009, 00:17, edited 1 time in total.

MUFC1994
Veteran Member
Posts: 1227
Joined: 30 Jun 2008, 17:30

Post

Also, stretch a lot.....never on cold muscles, and never before speed training, football practice and games or any training things because stretching decreases your muscle power by 20%, but always stretch after an intense workout it helps you recover and build muscle. Also, the more flexible you are the longer your stride which helps improve your speed.
"The road to athletic greatness is not marked by perfection but the ability to constantly overcome adversity and failure."

NewBornProdigy
Admin
Posts: 2695
Joined: 23 May 2008, 19:51

Post

Claudiobb wrote:Thank you very much NWB for explaining it to me lol and MUFC94 for giving me the tip on the hamstrings and glutes and shoulders. I think I know what I need to do know specifically for the strength workouts :D

NWB could you alsp tell me which Polymetric excersices you used in the (High shock) and (Fast transition) excersices?

Thanks again :)
High Shock were Depth Jumps
Fast Transistion were Jumping over an back really quick across a line

And who the hell is NWB :D

Claudiobb
Junior Member
Posts: 51
Joined: 15 Apr 2009, 13:12

Post

My bad NBP :!: So all you did was one Polymetric excersice for the respective 'High shock' and 'Fast transition' workout? Shouldn't there be a multitude of different polymetric excersices in one workout to get more benefits? Or perhaps I'm wrong, let me know what you think on it.

Thanks :)

NewBornProdigy
Admin
Posts: 2695
Joined: 23 May 2008, 19:51

Post

Well there were, thi is a simplified version of my routine which I ain't bother writing out

But you can/should add more exercises to it for a more dynamic workout

Post Reply