Speed Training is Not for Non-Athletes

Other View vs Mainstream View

There is a non-mainstream point of view that "Speed training is not for non-athletes". Let's take a look into pros and cons of this statement:

1. Pros: Speed training requires specialized techniques that may be too advanced for casual exercisers.
   – Cons (Mainstream View): Proper speed training can be adapted for all fitness levels and provides benefits beyond just athletic performance.

2. Pros: Non-athletes may not need the explosive power and acceleration that speed training develops.
   – Cons (Mainstream View): Speed training improves overall fitness, coordination, and metabolism even for non-competitive individuals.

3. Pros: Speed training carries a higher injury risk that may not be worth it for non-athletes.
   – Cons (Mainstream View): When done properly with appropriate progressions, speed training is safe and can actually help prevent injuries.

4. Pros: Non-athletes may lack the baseline fitness needed to benefit from speed training.
   – Cons (Mainstream View): Speed training can be scaled and modified to suit any starting fitness level.

5. Pros: The intense nature of speed training may be too demanding or unenjoyable for casual exercisers.
   – Cons (Mainstream View): Speed training can be fun, empowering, and provide variety to workout routines for all individuals.

Terms

• Speed training: Exercises and drills designed to improve running speed, acceleration, and power output. Example: Sprints, plyometrics, resistance runs.

• Non-athlete: A person who does not compete in organized sports at an elite or professional level. Example: A casual gym-goer or recreational runner.

• Plyometrics: Explosive exercises that rapidly stretch and contract muscles to build power. Example: Box jumps, clap push-ups.

• Rate of force development: How quickly an individual can produce force, critical for acceleration and speed. Example: The rapid force production when sprinting from a starting block.

An analogy

Speed training for non-athletes is like learning to play a musical instrument even if you don't plan to join an orchestra. Just as practicing an instrument improves coordination, cognitive function, and brings joy, speed training enhances overall fitness, body awareness, and can be incredibly rewarding. You don't need to be aiming for Carnegie Hall to benefit from piano lessons, and you don't need to be an Olympic sprinter to gain from speed work.

The history

1. 776 BCE: Ancient Olympic Games in Greece feature running events, marking early recognition of speed as an athletic skill.

2. 1896: Modern Olympics revived, further popularizing sprint events.

3. 1920s-1930s: Scientific study of sprinting mechanics begins.

4. 1960s: Introduction of synthetic tracks and starting blocks revolutionizes sprint training.

5. 1970s: Discovery of fast-twitch and slow-twitch muscle fibers and their role in athletic performance.

6. 1980s: Strength and conditioning becomes more prominent in sports, incorporating speed work.

7. 1990s-2000s: Plyometrics and resistance training gain popularity in speed development.

8. 2010s-Present: Speed training methods become more accessible to general population through fitness trends and online resources.

Three cases how to use it right now

1. Office worker Jane incorporates short sprint intervals into her evening jog, boosting her metabolism and improving her overall running form.

2. Retired grandfather Tom adds gentle plyometric exercises to his routine, enhancing his balance and reducing fall risk while feeling more energetic.

3. Stay-at-home parent Alex uses speed ladder drills in the backyard as a fun way to improve coordination and spend active time with the kids.

Interesting facts

1. Speed declines first with age compared to strength and muscle size. After age 30, sprinting speed decreases by about 0.6% per year, while strength declines by only 0.3% per year.

2. Speed training can increase your resting metabolic rate by up to 14% for 48 hours after the workout.

3. Fast-twitch muscle fibers are primarily responsible for speed movements. If you don't train them, the balance between fast-twitch and slow-twitch fibers can shift, reducing speed potential.

4. Speed training has been shown to improve bone density by up to 3% in postmenopausal women.

5. The fastest recorded human footspeed was 27.8 mph (44.7 km/h) by Usain Bolt during a 100-meter sprint.