Speed training

Main thing

Speed training is a specialized exercise regimen aimed at enhancing an individual's acceleration and maximum speed. This type of training focuses on two key aspects: acceleration, or how quickly you can start moving from a standstill, and maximum speed, or how fast you can move at your peak. Here are the key approaches used in speed training:

1. Self-paced training: This is when an individual performs exercises like sprint intervals and speed drills without assistance or additional weight. The focus is on improving speed through self-driven effort and technique refinement.

2. Assisted training: This approach uses external aids, such as resistance bands or downhill running, to push the body beyond its natural speed limits, which can lead to improvements in unassisted speed over time.

3. Plyometric training: This involves exercises that require rapid deceleration followed by immediate acceleration, such as jump squats or bounding. The goal is to train the muscles to quickly transition from a high-speed movement to a stop and then back to a high-speed movement, thereby enhancing speed and power.

For instance, a track athlete might use these speed training methods to improve their performance in both the explosive start of a race and their ability to maintain high speeds throughout.

Terms

• Acceleration - The rate at which an individual increases their speed from a standstill. Example: A runner's acceleration is crucial in the first few seconds of a 100-meter dash.

• Maximum Speed - The highest speed that an individual can achieve during movement. Example: A sprinter's maximum speed is typically reached midway through a 100-meter dash.

An analogy

Speed training is like building the fastest car on earth, designed solely for speed. Just as a car builder would focus on optimizing the engine and aerodynamics for speed, speed training focuses on optimizing the body for rapid acceleration and achieving high maximum speeds.

A main misconception

A common misconception about speed training is that it's only for athletes or those in peak physical condition. In reality, anyone can benefit from speed training, and it can be adapted to suit different fitness levels and abilities.

The history

1. Prehistoric Times: The concept of speed training can be traced back to prehistoric times when humans had to run fast to catch prey or escape predators.

2. Ancient Greece (776 BC): The concept was further developed in the ancient Olympic Games, where athletes competed in foot races.

3. 19th Century: With the advent of modern athletics, formalized training methods, including speed training, began to emerge.

4. 20th Century: Advances in sports science led to the development of specialized speed training techniques, such as plyometrics.

5. Present Day: Today, speed training is a fundamental part of training for many sports and is used by athletes and non-athletes alike.

"Speed is the essence of war. Take advantage of the enemy's unpreparedness; travel by unexpected routes and strike him where he has taken no precautions." - Sun Tzu, a military strategist known for his teachings on strategy and tactics.

Three cases how to use it right now

1. A soccer player can use speed training to improve their acceleration, allowing them to quickly change direction and outrun opponents during a game.

2. A person looking to improve their fitness might incorporate speed training into their workout routine to increase their cardiovascular capacity and burn more calories.

3. A senior citizen could use modified speed training exercises to maintain their mobility and improve their reaction times, enhancing their overall quality of life.

Interesting facts

• Usain Bolt, the fastest man in the world, can reach a top speed of 27.8 mph (44.7 km/h).

• Plyometric training was developed in the Soviet Union in the 1970s and was originally used to train Olympic athletes.

• Speed training can improve brain functions like attention and memory, thanks to the increased blood flow to the brain during exercise.

• Even animals use speed training. Cheetahs, for example, chase each other in play as cubs to improve their hunting speed later in life.

• Speed is one of the first physical attributes to diminish with aging, making speed training particularly beneficial for older adults.