Speed Training
Speed
In this article, you will be introduced to the exercise parameters utilized to develop speed within your overall fitness program. Remember that the purpose of speed training is to improve the rate at which you are able to perform a movement, exercise, or activity.
Please take the time to familiarize yourself with the following parameters, which you will learn to effectively manipulate in order to maximize speed development:
Intensity: For our purpose, we will consider intensity based on a percentage of our maximal effort. This percentage will indicate how hard we must work, or how heavy of a load we must use if we are incorporating resistance.
Sets: Sets indicate how many groups of repetitions are to be performed for each exercise.
Duration: Duration indicates how long each set should be. This may be described as total time required to perform a set, or as a repetition range if performing resistance exercise.
Recovery time: Recovery time indicates how long your rest period should be between each set for a given exercise.
Frequency: Frequency indicates how many days per week it is recommended to train for the indicated type of fitness.
Categories of speed training
There are two categories of speed training we will be referring to within this article:
Pure speed training: Pure speed training incorporates high velocity with minimal to no external resistance. For our purpose, this may include traditional “speed and agility” or “speed and quickness” exercises, as well as certain, but not all, forms of jump and medicine ball training.
Power training: Power training incorporates intermediate velocity with moderate but not maximal resistance. For our purpose, this may include Olympic Weightlifting, resisted squat jumps, and numerous other traditional multi-joint resistance training exercises performed at higher speeds but with reduced external resistance.
For both types of speed training, the goal is to perform the exercise as fast as possible. However please keep in mind that this is the goal, and not the ultimate requirement. Adjustments to intensity must be made based on skill and ability level.
The following information consists of general scientific-based guidelines. By this point in the Convergent Path to Performance, I’m confident that you already know that the process of developing a safe and effective performance enhancement program is highly individualized.
This information is more than enough to bring you closer to success; however as with most things in life, small adjustments may need to be made based on your goals, experience, current ability levels, and limitations.
Speed Training
Intensity
0-50% maximal external resistance
Sets
5-8
Duration
No more than 3-7 seconds
Recovery time
For full recovery: 2-5 minutes
For medium recovery: 30-75 seconds
Frequency
2 days per week, with at least 48 hours between sessions
Power Training
Intensity
75-90% maximal external resistance
Sets
3-5
Duration
For 80-90% intensity: 1-2 repetitions
For 75-85% intensity: 3-5 repetitions
Recovery time
2-5 minutes
Frequency
1-2 days per week for beginner and intermediate athletes
Summary
The purpose of speed training is to improve the rate at which you are able to perform a movement, exercise, or activity. This can be effectively accomplished by developing speed and power through the manipulation of the following key variables: Intensity, sets, duration, recovery time, and weekly frequency.
Dr. Eugene Ketselman PT, DPT, Cert. MDT, CSCS
Dr. Eugene Ketselman is a licensed Physical Therapist, Certified Strength and Conditioning Specialist, Performance Coach, and owner of Convergent Movement and Performance; Home of where Physical Therapy, fitness, and performance training converge! Dr. Ketselman's mission is to help motivated athletes and active adults excel in their passions by maximizing physical performance and reducing setbacks from pain and injury.
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