SPEED PROGRAMMING

Question 1

submodalities of speed

Answer 1

form drills
assisted sprint drills
resisted sprint drills

Question 2

where do we see each submodality

Answer 2

form drills- general prep
assisted sprint drills- specific prep
resisted sprint drills- pre-competition

Question 3

form drills

Answer 3

frequency: 1-7x/week; use as a warmup!!!
# drills per session: 3-5
intensity: 50%, 75%, 100% effort (choose lower so you can progress)
volume: 2-4 sets, 5-10 reps
rest: 1:4 ratio (30s drill, 2 min rest)

Question 4

assisted sprint drills

Answer 4

bungee cord or downhill
frequency: 2-3x/week
# drills per session: 1-2
intensity: 100-110% MSV
volume: 2-4 sets, 3-6 reps
rest: 1:12 or 1:20 ratio

Question 5

resisted sprint drills

Answer 5

frequency: 2-3x/week
# drills per session: 1-2
intensity: 90-100% MSV
volume: 2-4 sets, 3-6 reps
rest: 1:12 or 1:20 ratio

Question 6

form drills (KNOW THESE 3)

Answer 6

seated arm swings
leg cycles
A-march