SPECIALIZED SPEED TRAINING
METHODS
COMPLEX TRAINING
Complex training is a specialized type of training that is intended to elicit higher levels of speed and power in a particular movement. Contrast training and other variations of the term are used, but they all mean the same thing. Complex training integrates the principles of PAP (Post Activation Potentiation). PAP occurs when you perform a set of a strength‐based exercise (e.g. back squat) and then immediately follow that up with a speed‐based movement (e.g. sprinting). The theory here is that the heavier load utilized in the strength movement stimulates or excites the central nervous system, resulting in a greater overall output from the working muscles. Next, we capitalize off of this effect by performing a speed‐based exercise, and the result is greater speed since our body and target muscles are more productive. The rationale of this is awesome, but even though complex training is logical, does it really work? The research says yes! In The Journal of Strength and Conditioning Research in 2012, MacDonald assessed the strength improvements between three groups. One group used resistance training, the other used plyometric training, and third used complex training (resistance + plyometrics).
The results showed that all groups made equal improvements in strength, deeming complex training as an effective alternative modality. 113 In another examination of complex training, in 2011, Andrews published a study in The Journal of Strength and Conditioning Research to further investigate the theory of PAP. He selected 19 female collegiate athletes and split them into three different training groups. One group performed a plyometric jump only; the other performed a back squat paired with the plyometric; and the other performed a hang clean with the plyometric. The plyometric group showed the worst result, while the HC and plyo group showed the most promise, and the BS and plyo was in the middle of the pack. 114
I would also like to mention out of the eight studies 115 116 117 118 119 120 I examined assessing the efficacy of complex training for the lower and upper body, six showed strong support of this type of training, while the other one did show some improvement, and the last one showed a lack of results with the approach.
This evidence helps support its place in any speed program.
Lastly, be sure to take full recoveries after your strength exercise and before your speed exercise, and do not use too much weight. As a general rule of thumb, we have had great success working in direct power ranges. For example, take 25‐
50% of your 1RM in a deadlift, squat, or sled variation, and then follow that up with a jump or sprint with just your bodyweight. Rest periods definitely seem to vary and there is science to support it. Nibali produced a study in The Journal of Strength and Conditioning Research in 2011 that showed variance from person to person on power output via complex training protocols. Resting 3‐4 minutes between strength
and power exercises seems to be the standard rest interval according to research on the topic. 121 And a study by Jensen in 2013 in The Journal of Strength and
Conditioning Research showed that doing the speed exercise immediately after the strength exercise hindered performance. 122
Anecdotally, my clients and I have had great success with this type of training. We regularly utilize this approach when we vertical jump and sprint test each week. It’s not at all uncommon for athletes to gain 1‐2 inches on their vert or a tenth of second during sprinting when utilizing this method of training.
The other reason why I thoroughly enjoy implementing this training strategy into the program, aside from the fact that it’s been researched and clearly works, is because it helps break up the monotony for athletes and clients alike. If you recall from earlier in the book, I showed you that variation is not necessary for
performance or anything from a physiological standpoint. The need for change is primarily derived from our own psychology and boredom with routine. Thus, complex training supplies athletes and clients with a source of fun and new training.
Below is a list of standard combinations of complex training that we have used successfully in the past. It’s only fair to credit Joe Defranco for proper classification of complex training. He uses “contrast” training in his practice, but remember that they mean the same thing. The 2 categories that will be listed are
“general” complex training and “specific” complex training. “General” refers to the two exercises being non‐specific. Examples would be a squat and a sprint. The joint angles and muscle recruitment patterns will be somewhat unalike. “Specific”
obviously means both of the exercises will be the same. A common argument is that specific complex or contrast training is superior to general since you are building and expressing the strength you attain from the exercise in the exact same fashion that it needs to be applied in the speed movement. However, you have seen several times throughout this manual that is not the case, and a general or non‐specific approach works just as well. Strength is strength. Also, recall that muscles have key unique features. They move in three directions, various joint angles, and move through large ranges of motion. Due to this fact, regardless of the category we are using in training, it’s the same muscle groups working and both styles of complex training will be highly effective. What’s most important with complex training is PAP, or the neural effects of it. There may exist a slightly better benefit from specific complex combos, but the effects of both general and specific are going to be high.
GENERAL COMPLEX EXERCISES SPECIFIC COMPLEX EXERCISES Squat or Deadlift and Sprints Squat or Deadlift and Vertical Jumps Squat or Deadlift and Jumps Sled or Band Sprint and Sprinting Squat or Deadlift and Agility Sled Work and Horizontal Jumps
Bench Press and Throwing Medicine Ball Throws and Throwing Bench Press and Hitting Medicine Ball Throws and Hitting
ASSISTED SPRINTING
Assisted sprinting is a specialized training technique that involves creating a state of “Overspeed” that results in the neuromuscular system having to react and move our limbs with greater force output more than they normally would have to.
Examples of this tactic include downhill sprinting on a very slight grade, partner assistance with bands, and a bullet belt with a release mechanism. All of these allow the athlete to move faster than they normally would at varying durations. Quite frankly, this is literally the only thing I’m promoting on this program that we have not implemented regularly into our program, the reason being that a majority of these applications are extremely impractical and potentially dangerous. The downhill sprinting and partner assistance are great examples. The first is just flat‐
out dangerous although frequently advocated by many, while the second is just awkward and hard to implement. The best option by far is the resistance belt with a release action. You will naturally create greater power running with resistance, and then if you add an immediate removal of the resistance, the higher power output will remain for a period of time causing overspeed and a faster athlete. Please note that this is an advanced method that I would not recommend for anyone starting a speed program. There was a study published in The Journal of Strength and Conditioning in 2011 that analyzed 27 female Division 1A Soccer players. The test administrators utilized both AST (Assisted Sprint Training), RST (Resisted Sprint Training), and TST (Traditional Sprint Training) methods. Researchers found that AST was a very useful tool for increasing acceleration levels across short
distances. 123 This is an ideal scenario for a majority of athletes.
Here is another one from Ebben, 2008. 24 124 It involved 13 male NCAA Division 3 collegiate athletes who competed in various sports. The researcher then had the athletes perform sprints at high efforts across multiple slope degrees. The results showed that any overspeed training on a slope at a degree of greater than 5.8 degrees did not yield faster sprinting. Past research has shown a speed
improvement of about 5% once the subjects who performed in the test returned to flat ground running.
HIP FLEXOR TRAINING
Most will be very familiar with this muscle group, and now I would like to share with you their value in the act of sprinting. There are more than a dozen various muscles that compose the hip flexor group. Some are stronger than others in different individuals, but we want all of them to be strong if we want to run faster.
Research has shown that a special type of hip flexor known as the Psoas tend to be much bigger in sprinters. 125 And this is the group that I want to give particular attention to in this section because they tend to be far weaker and far less utilized then the other hip flexors.
(Photo Courtesy of Wikipedia)
The psoas muscle group consists of the Psoas Major and Minor, and the Iliacus muscle. The reasons these muscles become important is because of their
arrangement on the femur (upper leg) and our lumbar spine. They insert higher than the rest of the hip flexors, and as a result we have to move our leg higher than 90 degrees to activate them. Unfortunately, we do not. Think about sitting for a moment. Our hip angle will be right at 90 degrees. When we walk it will be far less than 90 degrees, and for many we still won’t get there when we sprint. Thus, an emphasis on this action becomes critical, primarily for the sake of properly
performing “Frontside and Backside Mechanics” (Refer to technique section), and preventing overload on the other hip flexors that function under 90 degrees of motion at the hip. The fact is that we need to strengthen all of these muscles at 90 degrees and above to improve our speed. 126
TECHNICAL DRILLS
OK, now you should be well aware at this point that power is the primary need for a faster athlete. However, there are specific techniques that athletes need to be able to effectively exhibit in order to properly position their body structure for greater acceleration and speed potential, and expression of their personal power ability. I like to categorize all of our technical work into 5 parts. You can directly improve these 5 areas when attempting to maximize sprinting technique. The others, and even these, I believe are strongly regulated by your power. The 5 parts are arm drive, front and backside mechanics, forefoot dominance, intensity, and posture. The rest will come as you develop in the weight room and other aspects.
You will see drills listed in the exercise index that focus on each of these elements.