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    6 Periodization of Speed

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    Tyler Wrice
    This document discusses periodization of speed training and the variables involved. It describes 3 phases: 1) an aerobic and anaerobic endurance phase using tempo training, 2) an anaerobic endurance and max speed phase using repetition training, and 3) a specific speed phase focusing on sport-specific drills. Density, volume, exercise order, intensity, and rest intervals are identified as key variables to manipulate between phases to optimize training effects.

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    6 Periodization of Speed

    Uploaded by

    Tyler Wrice
    50 views11 pages
    This document discusses periodization of speed training and the variables involved. It describes 3 phases: 1) an aerobic and anaerobic endurance phase using tempo training, 2) an anaerobic endurance and max speed phase using repetition training, and 3) a specific speed phase focusing on sport-specific drills. Density, volume, exercise order, intensity, and rest intervals are identified as key variables to manipulate between phases to optimize training effects.

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    6 Periodization of speed

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    This document discusses periodization of speed training and the variables involved. It describes 3 phases: 1) an aerobic and anaerobic endurance phase using tempo training, 2) an anaerobic endurance and max speed phase using repetition training, and 3) a specific speed phase focusing on sport-specific drills. Density, volume, exercise order, intensity, and rest intervals are identified as key variables to manipulate between phases to optimize training effects.

    Copyright:

    © All Rights Reserved
    Download as PPT, PDF, TXT or read online from Scribd
    Download as ppt, pdf, or txt
    50 views11 pages

    6 Periodization of Speed

    Uploaded by

    Tyler Wrice
    This document discusses periodization of speed training and the variables involved. It describes 3 phases: 1) an aerobic and anaerobic endurance phase using tempo training, 2) an anaerobic endurance and max speed phase using repetition training, and 3) a specific speed phase focusing on sport-specific drills. Density, volume, exercise order, intensity, and rest intervals are identified as key variables to manipulate between phases to optimize training effects.

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    © All Rights Reserved
    Download as PPT, PDF, TXT or read online from Scribd
    Download as ppt, pdf, or txt
    of 11

    Periodization of Speed

    Variables of Training for


    Speed & Agility
    • Density
    – Amount of training within a given time period
    – Mesocycle
    • Block
    – Microcycle
    » Workout
    • Volume
    – Duration or Distance
    – Determines the energy system utilized during each
    repetition
    • Most sprint & agility training will utilize alactic and lactic
    energy systems
    Variables of Training for
    Speed & Agility
    • Exercise Order
    – Must consider fatigability
    – Sprint & agility training should be done early in
    training session, when low fatigue exists
    • Requires high demand of energy systems,
    neuromuscular system and coordination
    – Avoid early fatigue by balancing work and rest
    ratios
    • Usually work:rest is greater than 1:12
    Variables of Training for
    Speed & Agility
    • Intensity
    – key to increasing speed & agility
    – Typically quantified by velocity of reps or average
    velocity of training session
    • Intensity (m/s)= Distance (m)/time (s)
    – Prescribe a % of max velocity for relative intensity
    • 100 m in 12 seconds = 8.3 m/s
    • i.e. 85% of max = 7.1 m/s (or 14.1 s/100m)
    Variables of Training for
    Speed & Agility
    • Rest Intervals
    – Variable of time between reps and sets
    – When manipulated (density), will determine the effect
    of training
    • Energy system
    • Recruitment of motor units
    • Fatigue
    – Speed training work:rest are ~ 1:12 - 1:20
    – High Intensity Interval Endurance (HIIE) 1:3-1:5
    – Higher aerobic adaptations 1:1-1:2
    Periodization of Speed
    • Aerobic and Anaerobic Endurance Phase
    • Anaerobic Endurance Phase & Max Speed
    • Specific Speed Phase
    – Sport specific distances
    – Agility, & Reactive Agility
    Aerobic and Anaerobic
    Endurance Phase
    • Develops physiological foundation for the
    athlete with the technical skills needed for
    moving fast
    • Typical of the General Preparation phase
    – Increases aerobic, anaerobic and general
    endurance capacity
    Aerobic and Anaerobic Endurance
    Phase
    • Tempo training
    – Extensive tempo: (Aerobic benefits)
    • multiple reps >100 m
    • <70% of max speed
    • Recovery: < 1 min between reps, < 2 min between sets
    • Progression: Track to long shuttles to short shuttles
    – Intensive tempo: (Anaerobic benefits)
    • Multiple reps >80 m
    • 80-90% max speed
    • Recovery: 30 sec to 5 min between reps, 3-10 min between
    sets
    Anaerobic Endurance & Max Speed
    Phase
    • Overlap between early conditioning and speed
    training
    • Training becomes more intensive than previous
    phase as athlete approaches competitive phase
    – Repetition method
    • Shorter distance sprints (20-80m) at high intensities (90-
    100% max speed) with longer rest
    • Speed training requires more quality reps with longer rest
    • Continue intensive tempo training using various
    distances and rest intervals
    Specific Speed Phase
    • Determined by specific needs of the sport
    – Distances sprinted and energy system needs
    • Sport specific conditioning
    – Small sided games
    – Two minute drill, position sprints
    • For team sports, involves agility and reactive
    agility drills
    – Closed drills
    – Open drills
    Specific Speed Phase
    • During specific prep phase, drills could include
    agility and sprint drills with a ball
    – Basketball and soccer: dribble through cone
    – Hockey: use puck on ice around cones or barrels
    – Volleyball: block at net to approach jump

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