Speed training with weights is a way to peak an athlete. You simply move a lighter weight, from 25%-55% of 1 rep. max. very fast for a certain period of time and try to do as many reps as possible during that time. Or, you can do a certain number of reps and have someone time you on it.
The bar speeds on speed training are very fast, much closer to the speed of movements in a slalom race. So, it is very specific resistance training. It is helpful so that you can continue resistance training close to race time, yet not do slow movements that might make you slower in the boat.
One drawback of speed training with weights is that there is momentum on the bar so that you don't work the full range of motion to the same degree. So, I like to combine speed training with plyometric training so that the full range of motion is developed.
If your sets are less than 15 seconds or 15 reps, you are working on speed. If you do 20-30 seconds or 20-30 reps, it's more speed-endurance training. They are both important elements in our sport, so you can do both speed and speed-endurance, either during different months or on different days.
As always, it's important to maintain proper form, even though you are moving very fast in a violent manner and you are being timed on your weight training. Actually, I try to use bodyweight exercises, rather than weights as much as possible, because then you are developing the core as well. For example, the push-up is in a plank position and works the core as well as the shoulders, chest and arms.
Here is a sample dryland speed training workout:
1. warm-up. Do some easy running, alternate toe touches and burpees for 2-3 minutes.
2. clap push-ups. 5 reps. 1 set. 1 minute rest.
3. push-ups. timed for 15 seconds. See how many you can do in 15 seconds. 3 sets. Have a partner time you and if you don't use the full range of motion or have bad technique, the rep doesn't count. 1 minute rest.
4. inverted rows. aka horizontal pull-ups. timed for 10 seconds. See how many you can do in 10 seconds. 3 sets. 1 minute rest. have a partner time you and if you make a technical error, the rep doesn't count.
5. squat jumps. 5 reps. 1 set. 1 minute rest.
6. squats. 15 seconds. 3 sets. timed to see how many you can do in 15 seconds. You have to go down to parallel with the floor or else it doesn't count. 1 minute rest.
7. abs. 1 set each of a variety of ab exercises. bird dog. superman. side planks. bicycle crunches. These are timed to see how long you can do each exercise. Don't go fast, just see how long you can do each exercise.
8. running sprints. 40 meter sprints. 5 intervals. 2 minutes rest between each one. timed.
9. warm-down. Walk for 10 minutes and do some easy stretching.
This is an excellent way to work-out in the season and to peak. You will be used to doing fast movements, so your body will be used to going fast instead of slow. You can do a month of dryland speed training after you have developed some strength and power and convert that into high speed movements. The book "Triphasic Training" by Cal Dietz has more information on this type of training.
Comments