BB Flipbook v2-merged

HTKSPORT
#2 SPEED / EXPLOSIVENESS
M A X I M A L V E L O C I T Y
D E S C R I P T I O N
This training goal is about raising maximum
velocity capacity. Explosiveness (as HTK defines
it) is a measure of force applied at max velocity.
It should be noted that movements performed at
maximum velocity are skills (rather than a
physical output itself) and therefore needs to be
trained separately/concurrently.
G O A L S
Strength
Strength-Speed
Speed-Strength
Power
Speed
Hypertrophy
The goal is therefore to increase explosive ability in the Explosiveness is all about what the athlete can
right physical systems and then practice the required skills do at maximal velocity
at maximal velocity/explosiveness. These may be sprinting,
jumping, footwork, cutting/lateral movement, throwing /
pitching etc.
Maximal speed training is about developing a foundation of power (speed-specific strength
(strength-speed) and rebound (speed-strength) training), with regular phases of maximal
velocity/explosiveness cycled through (depending on when performance peak is required, if at
all), and intermittent bouts of specific pure strength training where required.
E X P L O S I V E N E S S : F O R C E A P P L I E D A T M A X
V E L O C I T Y
P O W E R B A S E S P E E D S T R E N G T H
WORKOUT A (Speed-Strength)
WORKOUT A
WORKOUT A
FREQUENT Contains priority power training elements;
trained frequently
POWER / RATE Neuro-muscular input is ‘peak power’ or
maximal velocity/rate
REPS Set duration is either 0-9secs, or 10 – 25secs
SETS Set number depends on desired fatigue/recovery time
(autoregulation), and power outcome focus (performance
vs. capacity)
FOCUS Should be max effort (performance), measured by
load/time/reps or technique drop off
FREQUENT Contains priority speed training elements;
trained frequently
EXPLOSIVE / RATE Neuro-muscular input is ‘explosive
power’ or maximal velocity/rate
SETS Set duration is 0-9secs
REPS Set number depends on desired fatigue/recovery time
(autoregulation), and power outcome focus (performance
vs. capacity)
FOCUS Should be max effort (pinnacle / performance)
measured by time or technique drop off
FREQUENT Contains priority strength training elements;
trained frequently
SUSTAINED Neuro-muscular input is sustained contraction
REPS Set duration is either 0-9secs
SETS Set number depends on desired fatigue/recovery time
(autoregulation), and strength outcome focus (performance
vs. capacity)
FOCUS Should be max effort ('pinnacle' / performance),
measured by load/time/reps drop off
WORKOUT B (Strength-Speed)
WORKOUT B
WORKOUT B
INFREQUENT Contains conjugate power training elements;
trained infrequently
SUSTAINED Neuro-muscular input is sustained contraction
REPS Set duration is either 0-9secs, or 10 – 25secs
SETS Set number depends on desired fatigue/recovery time
(autoregulation) - should be greater fatigue protocol than
WORKOUT A..
FOCUS Focus should be max effort (performance),
measured by load/time/reps drop off
INFREQUENT Contains conjugate speed training
elements; trained infrequently.
POWER Neuro-muscular input is ‘peak power’
REPS Set duration is either 0-9secs
SETS Set number depends on desired fatigue/recovery time
(autoregulation) - should be greater fatigue protocol than
WORKOUT A
FOCUS Should be max effort ('pinnacle' / performance),
measured by time or technique drop off
INFREQUENT Contains conjugate strength training
elements; trained infrequently.
POWER / RATE Neuro-muscular input is ‘peak power’ or
maximal velocity/rate.
REPS Set duration is either 0-9secs, or 10 – 25secs
SETS Set number depends on desired fatigue/recovery
time (autoregulation) - should be greater fatigue protocol
than WORKOUT A
FOCUS May be max effort ('pinnacle' / performance)
measured by time or technique drop off
59
Workout progression should be either AAAB or
AAAABB
See next page for a full program progression for
every Athlete Type
T H E S P E E D S E R I E S :
D E T A I L E D T R A I N I N G F O R
S P E E D A T H L E T E S
www.speed-series.training >
JULY 2018 | ISSUE 01