The Speed Encyclopedia
By: Travis Hansen
The Speed Encyclopedia By: Travis Hansen Editors: Scott Wilson and Scott Underwood Cover: Cassie Drake Copyright 2013, Travis Hansen All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written consent of the author except for the use of brief quotations in a book review. The information contained in this book is meant to supplement training for a sport. Like with any type of training, the training discussed within this book does pose some inherent risk. The author advises readers to take full responsibility for their safety and know their limits. Before practicing the exercises described in this book, be sure that your equipment is well maintained, and do not take risks far beyond your level of experience, aptitude, training, and comfort. As with any form of exercise, please consult your physician prior to commencing any strenuous activity.
THE SPEED ENCYCLOPEDIA
ACKNOWLEDGEMENTS………..8
INTRODUCTION………..9
TESTIMONIALS……….……10
VERTICAL + HORIZONTAL FORCE=TOP SPEED………18
THE NEED FOR ACCELERATION MORE THAN TOP
SPEED IN MOST SPORTS………..24
BUILD YOUR HORSEPOWER………26
-The Power Development Model
STRENGTH TRAINING
WHY EVERY ATHLETE SHOULD TRAIN SIMILAR TO A
POWERLIFTER………..31
-Maximal Strength Training for Maximal Speed
-Strength Principles
-Supplemental Strength Training to build your acceleration
and speed musculature
-Specific Strength Training to perfect sprinting technique
POWER TRAINING
OLYMPIC LIFTING FOR AN EXPLOSIVE START…..……57
-Explosive strength training
SPEED TRAINING
PLYOMETRICS………...………...68
-High-frequency drills
-Low-frequency drills
-Medicine ball training
SPRINTING……….75
-Speed Principles
*Principle of Specificity
*Overspeed” Principle
-Sprinting Technique
-Sprint Start Technique
*Sprint Start Setup
*Sprint Start
SPRINTING EXERCISES……….102
-10, 20, 40, and 60-yard dash
-Flying sprints
AGILITY AND QUICKNESS………...………106
-Agility and quickness techniques
-Rehearsed exercises
-Reactive exercises
JUMPING………..113
-Jumping technique- Mastering the 3 phases of a jump
-Jumping exercises
SPEED VS. CONDITIONING……….…115
SPECIALIZED SPEED TRAINING METHODS………….120
-Complex Training
-Assisted Sprinting
-Hip Flexor Training
-Technical Drills
PROGRAM DESIGN………..125
-Sprinting Frequency
-Sprinting Volume
TEMPO TRAINING………..131
FAT LOSS SYSTEM……….………..136
GET SHREDDE
D
‐Energy Balance
-Fat Loss Fundamentals
-Fat Loss Cardio
-Fat Loss Supplements
-Fat Loss Nutrition
*Carbohydrates
*Protein
*Fats
5-step Fat Loss Nutrition Plan
MUSCLE BUILDING SYSTEM-
GROW YOUR WAY TO BECOMING FASTER………….161
-Energy Balance
-Muscle Building Fundamentals
-Muscle Building Cardio
-Muscle Building Supplements
-Muscle Building Nutrition
*Carbohydrates
*Protein
*Fats
5-step Muscle Building Nutrition Plan
BEGINNER/INTERMEDIATE AND ADVANCED
SPEED PROGRAM……….………187
SPEED WORKOUTS………..192
EXERCISE INDEX………...209
FAQ’S……….211
SCIENTIFIC REFERENCES………..232
ABOUT THE AUTHOR………242
ACKNOWLEDGEMENTS
Before we get started there are several thanks I would like to deliver. First, to my wife, Anna. I love you. Secondly, to my family for their support with this book and my business, and their contribution to purchasing and constructing equipment that allowed some of the results in this book to occur. Next, I would like to thank the entire South Reno Athletic Club Staff who have invested and supported my mission of athletic development since the beginning. Without their collective effort this book would have been far more difficult to create and my pocketbook would be hurting to say the least. Thank you! Next, I would like to thank Kelly Baggett, Charlie Weingroff, Charlie Francis, Vladimir Zatsiorsky, Yuri Verkoshansky, Joe DeFranco, Latiff Thomas, Barry Ross, Lee Taft, Lyle McDonald, Tom Venuto, Jason Ferrugia, Jim Wendler, Mark Rippetoe, Louie Simmons, Bret Contreras, Eric Cressey, Mike Boyle, Sol Orwell, and the rest of the “Underground” scientific community for their hard work and relentless effort to make the industry better. Without these people I would have never have been able to generate this book. This group is not nearly recognized as much as they should be in the mainstream, and it’s sad and frustrating. These are the real experts in fitness and training that you have probably never heard of, or will hear about. I would also like to thank my sales page design team, Deckermedia, who did a phenomenal job in helping promote the book, Cassie Drake for the wonderful cover design job she did, and Jon Goodman for his referral and support. Lastly, I would like to thank the thousands of clients who invested in my training system and approach. Without you none of this would have ever been possible.
INTRODUCTION
For the past several years, I have dreamed of researching and creating a guide for team sport athletes that could deliver fast results for anyone. I think that this final product accomplishes that, and I hope you will agree after you read it and apply the information inside. I really think that team sport athletes are in need of a resource that can provide them quality and unbiased scientific information that they can rely on throughout their respective athletic careers. So much of the credit needs to be paid to every researcher you see cited in this book, and the countless hours and study they put in to basically not be recognized by our society. Much of the information has existed for decades. It was just a matter of going out and finding it and then applying it. It is my hope that the information contained within is technical but simple enough, so that you can apply it immediately to make you or your athletes better. I’m honest when I say that I have poured every bit of myself into this project because I love speed science and want to help you succeed. Everything about speed is fascinating and amazing to me, especially learning , watching, and analyzing the most elite speedsters out there, and then studying what features they possess that make them so great. Speed truly is one of the most athletic actions an athlete can possess and express, and it is also one of the most coveted. Everyone wants it, and I will show you exactly how to get it! It requires such a high degree of athleticism, including speed, power, strength, coordination, technique, patience, repetition and so much more to master it. You need a complete program to make it happen. Be ready to put in the work and you will be rewarded.
SPEED ENCYCLOPEDIA TESTIMONIALS
#1: Nolan Wilcock-College Student-Former Athlete BEFORE: 155 lbs. AFTER: 183 lbs.
* Squatted 410 lbs. at 170 lbs.
* Improved his 40-yard dash time from 5.1 seconds to 4.6 seconds. * Nearly maintained original body fat percentage while gaining 29 lbs. in 12
#2: Scott Underwood-Minor League Baseball Player BEFORE: 175 Lbs. AFTER: 205 lbs.
* Improved exit throwing velocity (outfield to home plate) from 85 MPH to 94 MPH.
* Bench press increased from 225 lbs. to 305 lbs. * Squat increased from 300 lbs. to 410 lbs. * Deadlift increased from 350 lbs. to 505 lbs.
* His 40-yard dash has gone from 4.9 seconds to 4.5 seconds.
* 60-yard dash has improved from 7.0 seconds to 6.47 seconds. Scott was
timed twice by scouts in the 6.4-6.5 second range.
* His vertical jump has gone from 30” to 35”.
* Lastly, Scott has bulked up 30 lbs. naturally while maintaining a low body fat percentage!
#3: Erik Underwood-Minor League Baseball Player
*Bench press increased from 195 lbs. to 265 lbs. *Deadlift increased from 225 lbs. to 430 lbs. *Vertical jump increased from 27” to 32”
*40-yard dash improved from 5.2 to 4.6 seconds (fully electronic) *60-yard dash improved from 7.2 to 6.5 seconds
*Eric also amassed 25 lbs. of muscle.
#4: Brent Koontz-Former Collegiate and Arena League Football Player
Brent improved his 40-yard dash time by almost a half-second. When he first began training he recorded an unofficial 5.2-second run. At his tryout with the
San Jose Sabercats of the AFL, Brent ran an unofficial 4.86-second 40-yard dash.
#5:Garrett Grenert-High School Baseball
Garrett has improved his fully electronic 20-yard dash from 2.97 seconds to 2.79 seconds, his 40-yard dash from 5.10 seconds to 4.69 seconds, and has gained 16 lbs. of muscle in the process.
#6: Josh Barrett-New England Patriots
“As an NFL athlete I've trained all over America, and working with Travis, his hands-on approach, challenged me as an athlete. His knowledge, passion and work ethic is amazing. I recommend Travis to anyone who aspires to reach their athletic goals.”
#7: Me @ 5’11”!
While following this program for the past 3 years I have been able to take my athletic performance to a whole new level.
*My standing vertical jump has improved from 30” to 37”, and my running vertical jump has soared from 39” to 46”.
*My fully electronic 40-yard dash has gone from 4.92 to 4.54 seconds.
*I’m 30 lbs. bigger (170 lbs. to 200 lbs.)
* Bench press has gone from 225 lbs. to 300 lbs. * Deadlift 350 lbs. to 475 lbs.
* Squat 275 lbs. to 400 lbs.
#8: Sean Cochran-College Student-Former Athlete
*Sean’s fully electronic 40-yard dash has gone from 5.08 (4.84 handheld)
seconds to 4.76 seconds (4.52 handheld) *His vertical jump has increased from 27” to 33”
*Sean has experienced 50% improvements in strength since he began the program as well. He now squats 365 lbs. and deadlifts 440 lbs. at 180 lbs.
#9: Jake Morris-Lacrosse and Football Player
*Jake’s 40-yard dash has improved from 5.2 to 4.8 seconds!
*Jake recorded the fastest shuttle run on his team as a lineman at 4 seconds flat.
His vertical jump has increased from 19” to 26”.
#10: Skylar Schroeder-High School Basketball Player
*Skylar has taken his fully electronic 40-yard dash time from 5.2 seconds to 4.74 seconds
*His vertical jump has improved from 23” to 31”
#11: Rene Capps-Amateur Bodybuilder and football player
*Rene improved her 40-yard dash from 5.2 to 4.9 seconds! It’s great to watch her tear it up and beat many of the guys in the gym.
*She also squatted double her bodyweight and bench pressed plates for the first time on this program.
#12: Ally Gunderson-Junior High Volleyball Player
Ally has increased her vertical jump from 19” to 24” and taken her fully electronic 20-yard dash from 3.42 seconds to 3.28 seconds.
As you can clearly see, these are REAL testimonies. None of this “I feel better,” or “my trainer motivates me,” or “my trainer is the best” nonsense. This is what a program is all about. Results! These testimonies are just some of the dozens of athletes that have made remarkable progress on this training system. I apologize to anyone who I omitted above.
VERTICAL + HORIZONTAL FORCE=TOP SPEED
The debate between whether or not vertical or horizontal force display is the superior type of directional force for faster running is still alive. Some experts advocate for vertical while the others insist horizontal is king. So who is right? Neither of them. Before I get started, I must admit that I, too, was guilty of this for years until it was recently brought to my attention by experts through very discrete aspects of research that I simply missed. The truth is that both are powerhouses for dictating speed potential. Biomechanically, sprinting involves both the total amount of force we apply into the ground (power), as well as the different types of forces (vertical and horizontal) that are transmitted. We will never be our fastest without a solid combination of both types of forces in the highest amounts possible. I’m going to do my best to disclose and explain all of the research which strongly supports both types and then categorize each one into specific training categories. The bottom line is that there is going to be lots of research and facts, as well as a list of exercises you can use immediately to make fast gains in speed! We will discuss vertical force production and its role in speed first. From a general and cumulative standpoint, vertical force is always going to be higher in sprinting than horizontal. Below are two tables adopted from various sprint studies in The Journal of Strength and Conditioning Research. The first illustrates vertical force outputs, which can top out at around 2500 Newtons according to one study, while the second table discloses horizontal productions which can top out around 800 Newtons according to that same study. It’s no match. Vertical output is up to three times greater than horizontal force production. (Chart courtesy of strengthandconditioningresearch.com)
(Chart courtesy of strengthandconditioningresearch.com) Please keep in mind that the absolute value, although important, is not the be all and end all to speed regulation. Horizontal forces are going to play a critical and essential role later on. Moreover, some might be concerned with the notion that vertical force is higher, when sprinting certainly could be perceived as an activity that is horizontally dominant. Biomechanically, the reason for this is due to gravity. When we are sprinting, our landing foot hits the surface. As this occurs, there are horizontal braking forces that push back against us, which is countered by our momentum, which is obviously moving forward horizontally. The only way to continue motion is to drive up vertically past gravity. This is only one scenario, but it logically explains why vertical force is present in sprinting, and I first heard it from track and field coach Barry Ross. There are more than a half‐dozen studies that indicate the significance of vertical force for speed. 2,3,4,5,6,7,8 For example, in The Journal of Applied Physiology in 2000, Peter Weyand identified that faster runners generated as much as 1.26 times as much vertical force at top speed. 8 Lastly, as you will see later on, the vertical jump shares a strong correlation and is based primarily off of vertical force production. Now it may seem intuitive to assume that horizontal forces are a key player since our body mass is moving in a horizontal direction while sprinting, but after reading the research above, it can become hard to see the equal value horizontal force has in sprinting. Recall that the absolute amount of force favors vertical, so it’s then easy to assume that it’s the hands‐down favorite. At least that was the case for me. It’s a little more complicated than that, though. The manner in which force is distributed throughout a sprint is the complicated part. To help understand this,
let’s break the sprint down into the standard 3 parts; acceleration, top speed, and top speed maintenance/deceleration That’s the natural progression of events that would occur during a sprint if it’s long enough in duration and distance. In the first stage of the model, horizontal and vertical forces are going to both be high. Consider the near 45‐degree body angle as we leave the blocks or a 3‐ or 4‐ point stance and it’s easy to see that there is a lot more hip drive and horizontal force produced since we are lying more flat. Here is a study from Mero in 1988 in Exercise and Sport Science that supported more horizontal force production for greater acceleration due to an increased forward body lean position. 9 Vertical force will still be very present since gravity is constant. According to Mero, vertical force production will be about 1.60 x BW, and horizontal was .73 x BW during the acceleration phase. Where horizontal force production will matter the most is in the middle to end portions of a sprint; top speed and deceleration‐speed maintenance, specifically.
(Photo courtesy of Eckhard Pecher)
Because of the position of our body in an upright stride, the runner will naturally drive more horizontal force into the ground as they drive the stance leg back behind them. See the runner closest. You can clearly see that in the upright position the hip will hyperextend past the body more than in a lean stride, since the body does not have to travel as far forward over the foot to hyperextend the hip. This will create more hip hyperextension and horizontal force. This helps to explain why horizontal forces continue to be generated at higher speeds when the body is upright. Below is a table from Brughelli (2011) that shows percentage increases of each type of force from 40 to 100% of maximum velocity.
(Chart courtesy of strengthandconditioningresearch.com) Quite frankly, this single table is all that is necessary to realize the extreme value horizontal forces will play in a sprint. If you break it down into pure numbers, what it means is that very little force is continuing to be exhibited vertically at 40% of top speed on. 40% is not very fast, so it plays a role quick in the sprint. This is what I was missing, and why I was always a huge advocate of vertical force production being superior to horizontal in sprinting for many years. You simply cannot continue to accelerate beyond a moderate speed or effort without a dominant amount of horizontal force production. It’s really that simple. It sealed the deal. Furthermore, maximal running speed was correlated significantly with mass‐specific horizontal force, and there are almost a dozen other studies that show a relationship between speed and horizontal force production. 3 5 6 10 11 For example, a simulation was conducted by Hunter, Marshall, and Mcnair in 2004 in The Journal of Biomechanics. 11 They selected 28 team sport athletes in the first part of the study, 36 athletes in part 2, and they were paired by gender average sprint speed and other factors. What they found after this simulation was that both vertical and horizontal force outputs are key to running performance. Next, we will break the training of each force type into two specific categories that you can use. Almost every single exercise you do for your lower body can be
classified into one or the other. I first heard this classification style from Bret Contreras, so he gets the credit here. Axial Loading=Vertical Force Exercises Anterior‐posterior=Horizontal Force Exercises Axial loading is termed for the fact that you are applying resistance or an external load on the axial skeleton and driving force up “vertically” for the most part. You still create horizontal force with this type of exercise, but not as much as the anterior‐posterior variations. This axial sub‐skeletal system consists of mainly the cranium, the spine, and rib cage. I will be discussing all of the benefits of this type of exercise mainly in the “Maximal Strength” portion of the book, along with lots of research and studies, so stay tuned! Examples include squats, deadlifts, lunges, and high box step‐ups. Axial loading via the back squat is a key exercise for greater speed! Anterior‐posterior exercises are where you apply resistance or an external load and require your body to move the load in a horizontal direction, or more front to back. Anterior‐posterior also produce vertical force, but not near as much as the axial type exercises. I will be discussing the benefits of this type of training in the strength section of the book as well, specifically in the “Hip Dominant” portion. Examples include barbell hip thrusts, sled pulls or sprints, and hamstring curls.
Erik is feeling the wrath of the barbell hip thrust! So if we address and regularly implement both types of exercise, the athlete is guaranteed to have strong legs through a full range of motion, achieve both force types, leaving no weak links and greater speed! This program has plenty of both, so not to worry.
`
THE NEED FOR ACCELERATION MORE THAN TOP SPEED IN MOST
SPORTS
Just like the title states, most circumstances in athletics involve a greater need for acceleration versus top speed. What’s the difference, you might ask? Mark Rippetoe in his book “Starting Strength” states that acceleration is “the increase in speed.” 12 In other words, acceleration is how quickly we can create speed or move faster. Top speed is how fast we can move, and does not necessarily factor in the time it takes to get there. We can have great speed or have the capacity to move fast, and not produce it immediately if our acceleration is poor or less than optimal. The main thing I would like to point out here is that a majority of field and court sports and other activities are functions of acceleration first and speed and top speed second, if at all. “In sports where average sprint distances range from 10 to 30m, it would appear that the ability to achieve maximum velocity within the shortest time frame is more important than the maximum velocity itself. That is, acceleration rather than maximum velocity would seem to be of greater importance to many sportsmen and women.” 1 Of course there is greater speed when you have faster acceleration because you are increasing speed, but the main issue is one of how quickly an athlete can accelerate and increase speed in a given direction, and not how fast an athlete is capable of sprinting if allowed more time. (Photo courtesy of Keith Allison) Tony Parker is a great example of someone that can go 0‐60 like nothing. His ability to accelerate and increase his speed in any direction immediately enables him to blow by his opponents at will! Think about this example for a second. John has great speed and top speed, and can move faster than anyone. Unfortunately, it takes John awhile to accelerate and increase his speed appreciably (40‐100 yards). Consequently, John seems slowand suffers in his sport because a majority of the activity occurs very quickly across really short distances (5‐40 yards) and requires rapid acceleration. In order for John to be successful he has to increase speed and reach his speed potential much sooner, and the only way he can do this is by increasing his acceleration (0‐40) and training as such. Not only is this the case for John, but the vast majority of athletes in society need to perform great and focus their training on very short distances, and it’s rarely the case in my experience. So the next time you hear a mom, dad, or coach say they want to improve their son, daughter, or athlete’s speed or “game speed,” what they really are looking for is faster acceleration from their kid. Being able to move faster as soon as possible is absolutely key! As an interesting side note, the body actually does not reach top speed until the 40‐80 yard mark, depending on the level of the athlete, so top speed does not even occur in most cases. “Deceleration only becomes a factor after a sprinter passes his point of maximum speed. For the top sprinter, this might be at sixty meters, and he would not decelerate appreciably for another twenty. The intermediate sprinter reaches maximum speed at about 45 meters, and thus has a much greater deceleration potential. And the beginner begins decelerating fairly rapidly after he hits his maximum speed at 35 meters.” 13 According to this scientific fact, many athletes generally never come close to reaching top speed in competition, but they constantly have to accelerate, decelerate, and re‐accelerate as fast as possible in multiple directions. I just feel it is important to clarify terms and define the actual needs of an athlete, so that we are better able to design a program and prescribe the right type of training for our athletes to afford them the best chance to excel in competition. And now that we know more about the value of acceleration and speed, how do we go about obtaining these abilities in our training?? The answer is to develop more POWER, since it will be the make or break skill in this department.
BUILD
YOUR
HORSEPOWER
I am sure just about anyone who is reading this has previously heard the term “power” used before. This is the master regulator of sprinting speed. You generally hear it when an elite Olympic line of sprinters blast out of the blocks during the 100‐ meter dash, or when an NBA superstar posterizes his opponent, or when a major league baseball player skies up to nab a would‐be home run above the fence line, or when an NFL athlete jumps 40” or more in the vertical jump test at the annual NFL Combine. There is no question, it is truly one of the most impressive and highly coveted abilities, and there are many who are willing to do just about anything this day and age to get it. Fortunately for us, power can be taught, learned, and improved by ANYONE with the right training approach. But before we can train and gain power, I think it’s important to define it and have a basic understanding of what power really is. By doing so, you will have a deeper core understanding of the term. With this generally comes a stronger appreciation and willingness to want to perform it in potential times of doubt, resulting in greater adherence to the program and increased long‐term success. Power, by definition, is the end product of force x velocity. To simplify terms, I am going to use Strength x Speed because everyone is typically more familiar with these. The more of each of these we possess, the greater our power levels. *Strength= The amount of force we produce. The more force we produce, the stronger we are and vice versa. *Speed= How fast we produce force. The faster we produce force, the greater our speed and vice versa. Maximizing your strength and speed will always yield the highest output of power and athletic ability, period. The bottom line is that if you want phenomenal power and explosiveness, then you have to be able to generate the highest amount of strength in the shortest period of time. It does not matter if you are lifting heavy weights, lighter weights, or just your bodyweight, you have to produce strength and produce it as fast as you are capable. Power is without a shadow of a doubt, the “master regulator” of sport performance. If you want to jump out of the gym, cut on a dime, sprint faster than you ever thought possible, or increase the efficiency of your movements, to name a few, then you have to elevate your power output. In 1999, McBride and his team of researchers conducted a study to measure power levels in certain types of athletes. 14 The study involved a control group, and a series of powerlifters, sprinters, and Olympic lifters. Researchers wanted to measure relative power ratios (bodyweight to power), and absolute power measures from all of the participants in each group.
Subjects performed a vertical jump, a smith machine squat, and a smith machine squat jump. The results showed that the sprinters had the highest relative power (power to bodyweight ratio) and best vertical jump height, while the Olympic lifters generated the highest total power output, and powerlifters had the highest levels of absolute strength. Surprisingly, though, sprinters and Olympic lifters did possess similar levels of strength in this particular study. What was most convincing about this study was how much more total power the three groups achieved relative to the control group, indicating a really strong need for power. It was dramatically higher in the three types of athletes, and indicates just how important this skill is to general athletic performance, and in the case of this book, speed!. Here is one of the charts of the study that shows sprinters as having the highest level of power output in the vertical jump test. I would also like to mention that the sprinters in this study weighed 170 lbs. on average, and squatted 450 lbs. on average. That’s more than 2.5 times their own bodyweight! 24
(Chart courtesy of strengthandconditioningresearch.com)
If you still naturally question, or have any doubt on whether or not elite sprinters, or those who are fast require greater levels of power (strength x speed) to enable faster running speeds, then there is a host of studies and data that will support this notion later on in this manual. Real power training is one of the most rewarding training styles available to the public, once you dismiss the apprehension surrounding it and you become familiar with the exercises and how they should be performed. This manual will show you how. There are various methods we can select to improve our power development. Some are better than others for developing power in specific areas of the body, some are safer than others, and some are less technical and complex than others.
summon as much force and energy as possible, as fast as you can, each and every time you attempt to move. I cannot state the importance of this enough! Next, we will look at a universally accepted and technical model that serves as a representation of power. If you have ever studied human movement science before, then I’m sure you have probably seen the diagram I’m about to show you. It’s called The Force‐Velocity Curve. Just think of it as the portrayal of the actual power definition where you have force (strength) on one end and velocity (speed) on the other. The two together form power. By applying this useful model properly through sound training over the long term, we can effectively maximize our power output and thus sprinting and speed skill. How do we do this? Basically, we need to integrate the essential and supremely underrated triad of powerlifting, Olympic lifting, and sprinting to maximize both our power output and running speed. Of course, there are other techniques and training types performed in this program, but these three are the primary ones that will always get you faster on the field, track, or court. Each one of these disciplines has a lot to bring to the table, and we will never be as fast as we can be if we neglect or underachieve on any one of these skills. Never.
THE FORCE-VELOCITY CURVE
(Chart courtesy of articles.elitefts.com) Training all along this entire curve is key to running faster! Now we have some solid scientific evidence and a specific accompanying model to show just how important power is to developing speed. It’s now a good time to reveal the practical and permanent training model we will need to utilize to implement everything mentioned previously. To reflect all of this, I went ahead and created The Power Development Model for my athletes or those deciding to try our system who wanted to get faster. The beauty of this model is its consistency,
simplicity, and reliability of it. It has a strong and unshakable structure that emphasizes all that we need to drive up our total body power and then some! THE POWER DEVELOPMENT MODEL: UPPER BODY SPEED TRAINING + UPPER BODY POWER TRAINING + UPPER BODY STRENGTH TRAINING
*Plyometrics Olympic Lifting Maximal Strength ‐Medicine ball drill ‐Hang snatches and cleans ‐Bench press ‐Hitting or throwing Explosive Strength Supplemental Strength ‐Plyo pushups ‐Speed bench press ‐Chins/pulls, military press, row variations LOWER BODY SPEED TRAINING + LOWER BODY POWER TRAINING + LOWER BODY STRENGTH TRAINING *Plyometrics Olympic Lifting Maximal Strength ‐Jumping ‐Hang snatches and cleans ‐Squat or Deadlift ‐Sprinting Explosive Strength Supplemental Strength ‐Agility and quickness ‐Speed squat or deadlift ‐Single leg movements, GHR, RDL’s ‐Jump Squats Specific Strength ‐Sled sprints, pulls, or marching With this model, you will always be incorporating a majority of the training you need to be powerful throughout both the upper and lower body. Ultimately, both regions of the body are going to be utilized in any movement pattern, with generally one half being primary in certain movements and the other half secondary. Therefore we will definitely need both halves functioning at a high level if we truly want to maximize a movement pattern, especially in the case of sprinting or speed‐based movements. The luxury of this approach is that you could literally optimize any target movement by training within the confines of this model, as long as you successfully address each aspect. As a testament to this, I’ve utilized this model with long ball hitters, golfers, boxers, baseball players, lacrosse players, soccer players, skiers, basketball players, football players, etc. several times and the results were fantastic. I should quickly note that the only real differences between devising this approach for a football player and a tennis player would be alterations in the speed and specific strength categories. A large majority of sport‐specific movement patterns are lower or upper body speed‐based motions (throwing, kicking, hitting, running , jumping, cutting etc.). A tennis player’s speed work prescription to swing a tennis racket should arguably differ from a football player, who may potentially do less swinging and more throwing or pressing activities. Honestly, though, each of these activities are going to create the same speed or plyometric effect in similar areas of the upper body. The only other discrepancy would be the “Specific Strength” category under lower body strength training, which I will discuss in detail later on.
Next, we will examine the model in full detail so you’ll see what will actually help make you faster. I will introduce and discuss each component of the model (strength, speed, and power) directly, along with key principles, research, and techniques for each. Once I’m finished here, it is my hope that you will have an overwhelming acceptance of just how influential power can be for the sake of making athletes or anyone faster across any sport. Before I do, though, I want to leave you with a quote from a team of highly credible researchers in the field about the future and direction of their research on speed development and two confirming studies. “It is generally accepted that maximal running velocity requires high force production. 15 16 17 As such, strength and power training methods are almost universally promoted as a means of training to improve running velocity. 15 18 19 Therefore, the relationship between strength and power and velocity are of considerable interest in attempting to identify possible mechanisms for the enhancement of running performance.” 15 18 20 21 1 In 2012, Morin and his colleagues published a study in The European Journal of Applied Physiology that examined a series of sprinters from different skill levels, including 9 non‐sprinters, 3 French national‐level sprinters, and a world‐class sprinter. The world‐class sprinter was Christophe LeMaitre, who is the fastest European sprinter ever to date. The conclusion of the study was that Lemaitre’s power output, especially in the horizontal direction, was the difference maker in his elite times comparative to slower runners. The researchers did mention that vertical force at top speed correlated significantly, but horizontal force was more important. 22 24 In 2012, Beneke and Taylor published a study in The Journal of Biomechanics called “What gives Bolt the Edge‐A.V. Hill knew it already!” They assessed Usain Bolt’s past performances in the 100‐meter dash, and eventually identified that the reason Bolt is superior is primarily due to the fact that he is able to maximize his position on the Force‐Velocity Curve and generate more power into the ground than any of his competitors! 23 24 In fact, the researchers compared the difference in power between someone running a 9.96 second 100‐meter dash versus Bolt’s 9.58, and it was about 6%. That’s quite a bit when you figure we are discussing tenths of a second. They also noted in the study that Bolt is reaching what previous researchers indicated as the human limit of physical power output. 24 Pretty incredible.
WHY EVERY ATHLETE SHOULD TRAIN SIMILAR TO A
POWERLIFTER
Strength training is simply the ability of the body to develop more force in movement. This style of training is also most athletes’ missing link to getting faster. VERY rarely do I witness athletes lifting hard and heavy like they should, especially enough to increase speed. NO ONE, and I mean no one, embodies this approach better than a powerlifter. Yes, you read that right: a powerlifter! To clarify, powerlifters gear their programs and approach around improving three core lifts: the bench press, deadlift, and squat. That’s it. There are other exercises involved of course, but everything they do is centered on performances in these three exercises. Their methods have been explored and validated, and they absolutely work and always will. Now I’m pretty certain that many will be rolling their eyes, shaking their heads, and quite possibly shouting obscenities as they read this, since heavy weightlifting is automatically associated with injury and extreme fear from the general public. Fair enough. I used to perceive the sport in the same way until I realized my own ignorance and all of the unprecedented value powerlifting provides to an athlete, and we should be crediting this culture for their philosophy. All I ask is that you please hear me out and get outside your comfort zone for a moment, and honestly consider all that I am about to share with you. I absolutely sympathize and understand why so many do not embrace the notion of lifting heavy weights, but there is no question on the positive and substantial effect that a modified style of this type of training can have on athletes. If you are not training heavy then you are making your athletes weaker, slower, unhealthier, and less capable and athletic in competition. Period. There generally tends to be two primary reasons why coaches, athletes, trainers, and parents dismiss this type of training from their athletes’ training model, regardless of the type of sport. The first is injury risk. This is a fair assumption since many tend to get injured at some point in the training process. I’ve been there. However, if your program design and technique are where they should be then this should not be a problem, and the risk of injury is drastically reduced. Many studies have measured the rate of injuries associated with weight training compared with the rate in other sports. For example, a study published in the November/December 2001 issue of The Journal of American Academy of Orthopedic Surgeons cited research showing that in children ages 5 to 14 years, the number of injuries from bicycling was almost 400 percent greater than the number of injuries from weightlifting. There’s more. In a review paper on resistance training for prepubescent and adolescent athletes published in 2002 in Strength and Conditioning Coach, author Mark Shillington reported in a screening of sports‐related injuries in school‐aged children that resistance training was the likely cause of only 0.7 percent (or 1,576) of injuries compared with 19 percent for football and 15 percent for baseball.The truth is that weight training and competitive lifting sports are among the safest activities an athlete can participate in. This fact is known worldwide. For example, renowned Russian sports scientist Vladimir Zatsiorsky in his book Science and Practice of Strength Training has this to say about the dangers of weight training. “The risk of injury from a well coached strength training program has been estimated to be about one per 10,000 athlete‐exposures, with an athlete‐exposure being defined as one athlete taking part in one training session or competition. Compared to tackle football, alpine skiing, baseball pitching, and even sprint running, strength training is almost free of risk.” 25 Every single time someone comes to me with a present underlying injury, there is always something definitively wrong with either their lifting technique or program design, or both. And just so we are on the same page, program design refers to the specific structuring of all of the training‐related variables (exercise selection, training frequency, rest period, training volume, type of workout, skill focus, etc.) that dictates how our body will respond and adapt to the training we are performing. If any of this is improperly assigned then we will not benefit as much from our training and we could risk potential injury. After a decade of training athletes, I’ve more than realized that this is the most difficult part of being an effective coach and getting the results you and the athlete both want. Program design is an art that requires careful and precise understanding of all scientific parameters or guidelines. I view it as a tax return. If one number is out of whack then the whole return is compromised and we receive a bad outcome, by either paying more money or not receiving as much of a return. Training works in much the same way. Many times, a model will be strong in certain areas, but lacking in others and the result is not what it could be. Lastly, strength training is one of the best forms of exercise for injury prevention and general rehabilitation treatment, contrary to popular belief. The reason is pretty simple. With bigger and stronger tissues (tendons, ligaments, muscles) derived from strength training, our collective body structure will be more resistant to all of the external forces and demands being placed upon it in sport and training, and we will be far less likely to get injured. I always elect to use the analogy of a bigger rubber band versus a smaller one to my athletes when attempting to convey the message that strength training will make us healthier. Which one will tear first if there is an equal amount of effort placed upon each? Obviously, the answer is the smaller rubber band. So as long as our program design and technique are fantastic, then building a dense body structure is going to help keep athletes healthy over the long term. The next concern that coaches or others have with powerlifting or lifting heavy weights is “specificity.” In other words, they feel that squatting and deadlifting have no bearing whatsoever on whether or not an athlete can run faster or perform sport‐specific movements better. But wait, everyone believes in stretching and that is not specific to the act of sprinting, right? Again, I can understand this perspective
in that many are fearful of heavy weightlifting, or they are simply ignorant, but the fact of the matter is that movements do not have to always be exactly the same to translate and benefit one another. Powerlifting and speed training are no exception, to say the least. Let me pose this question before I get into the science. Why does nearly every legitimate Division 1 football program integrate heavy weightlifting into their off‐season programs, and why are these guys constantly the fastest people in sport outside of sprinters, who also utilize heavy weightlifting? Of course it gets them stronger, but if you were to ask any of the unbiased, informed, and objective athletes and coaches, I am sure they would tell you that it helps make them much faster as well. Aside from personal experience here, I’ve heard it from too many of my athletes in the past and present. It’s something that you truly have to experience to appreciate completely. A large majority of speed development systems to date completely disregard heavy weightlifting, and it’s at the expense of each and every athlete entering that program looking to get faster and it re‐embeds the long‐held notion that speed cannot be taught, learned, or improved that much, when it definitely can. Now to help refute this commonly held misperception, we need to consider and introduce 3 unique functions of muscles in the human body to better appreciate what “non‐specific” training exercises can bring to the table. #1‐Muscle can move in multiple directions. #2‐Muscles move through large ranges of motion. #3‐Muscles move through a variety of different joint angles. This is extremely important information in refuting always being “training specific” in the context of developing speed, and even other areas of training. I will be providing you with specific evidence here shortly, but the fact is that the muscles that we utilize heavily while deadlifting or squatting are the exact same ones that we will call upon when the time comes to run sprints of all distances, contrary to popular belief. Of course the direct activity levels of each of the individual muscles are going to be a little bit different at different phases of each movement, as well as the angles and ranges of motion, but the simple reality is that it’s the same muscle groups working. Always keep in mind that muscles are very versatile and adaptable in nature. This helps simplify many of the confusing movement comparisons listed in literature. To help reinforce this notion, below is a series of EMG reports for what would be typically known as very “different” movements. Electromyography is a technique used mainly by researchers to test the specific skeletal muscle activity in target motions. Please note that all muscles in the entire body are active in these movements, but I’m only going to share the results of the lower body since this is the main driver in sprinting.
Back Squat: In 2002, Caterisano and his colleagues found that “as squat depth got deeper, the gluteus maximus becomes more active during the concentric contraction phase of the lift. Muscular contribution shifts from the biceps femoris, vastus medialis and lateralis to the gluteus maximus. This suggests that the gluteus maximus is the prime mover during the concentric phase of the squat, and the other muscles play a secondary role.” What this study found is that the hips, especially the glutes, are more active than the quads in a back squat movement performed correctly. 26 Conventional Deadlift: In 2002, Escamilla performed a study in Medicine and Science in Sports and Exercise. This study found the majority of muscle activity was in the quadriceps and gluteus maximus when greater knee flexion angles were present, whereas the hamstrings were very dominant with less knee flexion during the deadlift. 27 Vertical Jump: There was a study conducted in 2011 that analyzed muscular activity of various muscles in the squat, deadlift, and vertical jump. The results indicated that the hips, primarily the glutes, were the prime movers in the vertical jump. I could not find the specifics as to how much they were dominant, but other authorities have cited the glutes along with the hamstring muscles as contributing up to 60% in the vertical jump pattern. 28 Sprinting: In a study in 1995, Dr. Wiemann and Dr. Tidow utilized EMG testing to see the various skeletal muscle activity levels at the knee and hip during sprinting. They concluded that the muscles mainly responsible for forward propulsion in full speed sprinting are the hamstrings, the gluteus maximus and the adductor longus. The hamstrings are singled out as the most important contributors to produce the highest level of speed. 29 So now you clearly see how powerful your hips are in movement and the strong relationship between many movements of the lower body. With all of this in mind, increasing strength potential in these muscles through now arguably labeled non‐specific exercises like deadlifts and squats will allow you to effectively be able to drive more force into the ground and run faster since these muscle groups will be much stronger. Moreover, the squat and deadlift are more similar to sprinting than we usually give them credit for. This has to deal with “torque‐angle curves” that will be discussed in greater detail in the Hip Dominant Training section. Don’t worry about the big fancy word. It just means being range–of‐motion specific. If you analyze when we sprint, from the landing up until mid‐stance our hips, knees, and
ankles will be bent or flexed, just like with a squat or deadlift. The more force we can drive out of a squat, the more force we will produce in this phase of the movement. The third similarity that powerlifting and sprinting share is the structural likeness that each type of athlete generally possesses. Below is a chart taken from Tudor Bompa that shows very similar levels of fast‐twitch muscle fiber that both weightlifters and sprinters share. Lastly is the value of “vertical force” that is present in squatting, deadlifting, and sprinting. You saw earlier just how important vertical force production is for speed. Squatting and deadlifting produce horizontal force, just not as much. It sounds ridiculous because we seem to be moving almost PURELY in the horizontal direction as we sprint, and our moving mass is definitely traveling in this direction, but there is still some vertical‐based force assisting us in getting there. Hence, a squat or deadlift, which can only be achieved through POWERLIFTING! The squat and deadlift are the two exercises that are going to allow us to develop the most of a certain type of directional force necessary to run faster. “Ben Johnson won because he had the most vertical displacement. When he was pulling away from his competitors, he exhibited measurably greater vertical displacement than they did; when he slowed down towards the end of the race and cruised to victory, he had less vertical displacement than he had featured at maximum velocity. In fact, every sprinter in the talent‐packed finals at Seoul had some measure of vertical displacement.” 13 This quote is referring to former 100‐meter world record holder Ben Johnson of Canada, and how his ability to propel and lift his body up in the vertical direction while sprinting was integral to his amazing performance. Oh, and Johnson also squatted 600 lbs. for reps at a body weight under 200 lbs. before he ran his gold medal‐winning 9.79 second 100 meter run at the Seoul Olympic games. Ben Johnson was the fastest during the ‘70‐‘80s era, and Usain Bolt is now. What’s interesting is that Usain Bolt too exhibited the highest degree of vertical force out of all of his competitors, and he is the best
currently in this era. A study in 2012 in The International Journal of Sports Medicine identified the fastest 3 men on planet earth. Usain Bolt exhibited far more vertical force than either of the top 2 competitors, Osafa Powell and Tyson Gay. 24 31 Now let’s look at some of the popular studies as well as a personal case study I did to help solidify the need for higher levels of strength for improved speed performance. The first study was performed in 2009 and was found in The Journal of Strength and Conditioning Research. This study involved 17 Division 1‐AA collegiate football players. Each player performed a 1 rep maximum squat with 70 degrees of knee bend. Within the next week, a 5‐, 10‐, and 40‐yard dash time was taken for each participant utilizing electronic timing measures. The researchers concluded that there was a very strong correlation between 10‐ and 40‐yard dash times, and strong correlation across 5 yards. Subjects of the study were divided into 2 groups: those who squatted 2.10 x their bodyweight or more, and those who squatted 1.90 x their bodyweight and less. The former had significantly lower sprint times in comparison with the weaker group. 32 The second study I found was also located in The Journal of Strength and Conditioning Research and was published in 2012. This study contained an introduction that mentioned previous research had expressed a relationship between maximal squat strength and sprint performance. This study aimed to test that theory once more. Nineteen professional rugby players were tested in the back squat for 1 rep, and 5‐, 10‐, and 20‐meter dash at the onset of the study. Next, each player was put through a strength mesocycle (one month) and power mesocycle. After that period of time, both absolute and relative strength levels had increased considerably, as well as performance across all 3 distances. Pre‐strength levels were at an average of 1.78 x body weight, and 2.05 x body weight after. 5‐meter performance average was 1.05 before and .097 after. 10‐meter was 1.78 before and 1.65 after, and 20‐meter was 3.03 and 2.85 before and after. 33 The third study comes from Mann and his team of researchers, who filmed a series of male and female sprinters at various competitions to assess them biomechanically. What they found during their analysis was that horizontal velocity is key for maximal speed and that is best satisfied through both strength acquisition and technical proficiency. 34 The fourth study analyzed data and information from the 100‐meter races at the 1988 Olympic Games. Researchers recognized that functions of strength at the beginning of a race during the acceleration phase are different than after maximum speed has been attained. Thus, strength training for each phase of the race could utilize a different approach. The concentric or shortening action of primarily the quadriceps is huge during acceleration. This is an acceleration‐based program, so this information serves great for this program, and this is why squats and max strength work are beneficial. Furthermore, eccentric loading was smaller and reserved for after longer strides and impacts have been created (Top speed). Thus,
more eccentric and reactive strength work would improve this phase of the sprint. The authors mentioned drop jumps here. 35 The fifth study was conducted by Bret in 2001 in The Journal of Sports Medicine and Physical Fitness.36 In this study, 19 national male sprinters competed in a 100‐ meter race. The race was broken down into three phases for analysis, as well as the speed differences for each. The results showed that concentric half squat strength was the best indicator of the 100‐meter sprint, and leg stiffness played a major role in the second half of the race. Last is my own personal study. I decided to test this same concept and research the two sports that regularly and undoubtedly possess the fastest people on the planet year in and year out. Below is a brief list of elite sprinters and pro football players, along with their specific weight, 1 rep max squat, strength to bodyweight ratio and fastest 100‐meter and or 40‐yard dash time. Please note that these results were not referenced from scientific journals like most everything else, but rather university websites, NFL sites, and other online sources. As you are reading these, keep in mind the study from 1999 by McBride with the sprinters, Olympic lifters, and powerlifters. Sprinters in that study averaged a strength to bodyweight ratio of over 2.5 times their own bodyweight in the squat, which supports the information below. 24 Athlete: Weight (lbs.): 1RM Back Squat: Strength: BW: 40: 100: Tyson Gay 177 400 2.2 N/A 9.69 Asafa Powell 194 500 2.5 N/A 9.77 Ben Johnson 180 600 3.3 4.38 9.79 Maurice Greene 170 505 2.9 N/A 9.79 Donovan Bailey 200 505 2.5 N/A 9.84 Dwayne Chambers 200 506 2.5 N/A 9.87 Linford Christie 190 660 3.4 N/A 9.87 Walter Dix 195 400 2.0 N/A 9.88 Chris Johnson 195 425 2.1 4.24 10.38 Taylor Mayes 230 600 2.6 4.24 N/A Michael Vick 214 515 2.4 4.25 N/A Randy Moss 210 425 2.0 4.25 N/A Lamichael James 195 485 2.4 4.27 10.41 Devin Hester 190 415 2.1 4.27 N/A Desean Jackson 175 395 2.2 4.29 N/A Bob Sanders 206 497 2.4 4.30 N/A Patrick Peterson 219 535 2.4 4.32 N/A Reggie Bush 203 550 2.7 4.33 N/A Knile Davis 225 570 2.5 4.37 N/A Adrian Peterson 217 540 2.4 4.38 N/A
Vernon Davis 250 685 2.7 4.38 N/A I found this to be pretty fascinating to see and I hope you do too. Please keep in mind that this is just a small sample size selection. I probably could have located hundreds of more examples like this, and hopefully it is more than enough to convince you as a reader of the influence strength has on speed. Conversely, of course, there are examples of individuals who have less than stellar strength skill, but still run very fast. Obviously, these individuals possess some specific genetic factors that can enable greater physical functioning that will create elite speed. I would be willing to bet, though, that these same individuals would absolutely benefit more if they incorporated strength work into their program on a routine basis and distinguished themselves even more, just like these genetically predisposed individuals in this small case study did. However, examples of these anomalies are very rare it seems, and it really discredits all of the hard work committed by so many in an attempt to take it to the extreme and be the best they can be, genetics or not. Plus, we cannot use these scarce examples as a model for athletes who need other outlets to improve, especially those who are on the cusp in a sport, where speed can be the difference between making it to the next level or not. Speed training has been traditionally viewed as a skill that your parents either gave you or didn’t, and that is all there is to it. Pretty simple, but far too simple. Fortunately, nothing could be further from the truth. We can develop it just like any other physical skill with the right type of training. The extent to which we can develop speed will be primarily dictated by our lineage, however, everyone can get substantially faster with the right mindset and training program. The bottom line is that sound strength work can make the average person above average in speed. And it can make the above average elite. Or it can work in the reverse manner if it’s omitted. I’ve seen this so many times in my own practice. The reality is that most athletes are born and then made through hard work over time. Moreover, don’t start to believe that strength is the sole factor in accomplishing blazing speed. It’s simply one of the primary factors along with power and speed training, and not to mention other secondary training methods that will help get the job done. Next we will look at the 3 types of strength training that will be performed on this program. In addition, I will introduce more principles, research, and useful models that you will need to rely upon to stay healthy and make the absolute most out of the time spent in the weight room. Maximal Strength Training for Maximal Speed: Maximal strength training is really reiterating all of the heavy powerlifting that was just discussed previously, so you should have a pretty thorough understanding
