How long should you train for speed? What is too much and what is too little?
Well today I will give you:
A simple time effective workout template
3 tips to keep your workout short and effective
And if you want fully done for you programming to increase your speed, click here to learn more about the speed academy
I believe workouts should be short and sweet. If your goal is to run faster, then your workout should be 90% focused on getting fast.
When you do this, you quickly realize how much doesn’t matter. Let me cut the jargon and give you the template:
2-5 min extensive plyometric warmup
1-2 high-intensity plyometrics
The goal you’re training for itself (If the goal is sprinting faster, then do speed training)
1 Squat & 1 Hinge (Example: Front Squat and RDL)
1 Calf Raise Variation (optional)
This workout should take 30-45 minutes. The biggest time cuts are in the warmup and lifting.
If it takes you over 20 minutes to warm up, you are doing something wrong. It’s not just because you’re “getting old”.
Most people are overtraining, sitting down for 8 hours a day, sitting on their phone for 8 hours a day, have terrible sleep habits, and eat fast food too often.
They then complain that they need a 30-minute warmup to not get injured.
You don’t need a 30-minute warmup.Try being active throughout the day instead of only working out for 60 minutes.
Part 2: 3 Tips for More Efficient Workouts
Cut back on warmups: Get the body warm, then wake up the mind.
Do only 1-3 lifts if your goal is speed: Plyometrics and sprint training are key. You don’t need conflicting adaptations.
Cut back on sprint volume: Workouts should be 4-10 sets with good rest.
Hope this helps!
See you next time,
Justjumari
PS. If you want to join the full speed academy program, click below to get access to 12 months of speed training
https://justjumari.com/elementor-31658/