Speed training

Question 1

Speed importance

Answer 1

for sprints, speed endurance events, team sports (25-40 per game), racquet sports

Question 2

Typical speed training programme

Answer 2

3/4 sessions a week, 4-20 reps, <10s per rep, 90/100% max speed, work:rest ratio 1:6

Question 3

Speed training adaptations

Answer 3

• Enhanced metabolic pathways
• ^ creatine kinase = quicker PCr system production
• ^ type IIb % & recruitment & hypertrophy = ^ force production

Question 4

Speed training neural adaptations

Answer 4

• Excitation-contraction coupling systems
• Thicker myelin sheath = faster conduction
• ^ AP freq & number of transmitting neurons = ^ force & speed of contraction

Question 5

Speed training guidelines

Answer 5

• High velocity better for speed perf
• Incorporate max strength & power training on top of speed training
• Resistance training = Hypertrophy = ^ perf
• Plyometrics = ^ acceleration & speed, resisted sprints good for acceleration, assisted sprints improves kinematics of super maximal running (but bad for speed)