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Do The Speed Training Math

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Do the Math. This article, Speed Training with Weights vs. Resistance Bands, will help you understand why isometrics with the resistance band will condition your muscles for speed in ways that are just not possible by using weights and other forms of static resistance.

The difference is that during an isometric contraction with resistance bands, the muscles’ motor unit recruitment patterns are entirely new and different than what is expected by a muscle that has only been trained using a static weight. This again is because of the two variables leading up to the final moment of force calculation when resistance bands are used instead of just one variable when weights are used.

When using the resistance band with an isometric training strategy, each attempt by the muscle at balancing and stabilizing the force while in a weakened state helps to create and re-enforce new neuro-pathways that accelerate the development of strength and coordination within it. These changes become even more pronounced as the muscle continues to weaken while attempting to hold the isometric contraction.

Applying the strategy of isometric training with resistance bands that simulate conventional exercises like the bench press has great value to an athlete. However, athletes will experience significantly more benefit when this strategy is applied during an exercise to joints in different planes and angles from what they normally perform in the gym. Speed Training with Weights vs. Resistance Bands

Filed Under: Conditioning, Speed Training Programs - Home

Muscle Confusion

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Muscle Confusion is a term that has been popular lately and has generated much discussion about what it really means and whether or not it has any significant impact on muscle development.

This muscle confusion article I wrote talks about why the most common definitions of muscle confusion may not be helping as much as some would expect and uncovers some lesser known ways to confuse your muscles that will develop them and eliminate their weaknesses in ways they have not previously experienced.

Filed Under: Conditioning

60m National Champion Reveals His Sprint Training Secrets

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The 2010 National High School 60m Champion was struggling to improve his sprint speed during his junior year. He then introduced a new sprint training program into his workouts and elimated some other aspects of his training. He then started seeing dramatic improvements in his sprint speed, winning state and national championships from the 55m up to the 300m.

Here is what he said about his track season as a senior:

“I was ranked #1 in the U.S. at 55m in 2010 in Indoor Track and Field with an incredible 6.30 time.

The following weeks after I really targeted my muscles with the isometric workout I went on to claim victory and first place in the Nike Indoor Nationals 60m dash with yet ANOTHER U.S. #1 at 6.73 for 60m.

In outdoor track after a junior year of running a wind aided 10.62 in the 100m (wind legal best of 10.80) I dropped my times phenomenally again with a lifetime best and runner up finish in the 100m Nationals with 10.42 seconds.

I wasn’t always that fast. People have asked me what I did to improve so dramatically from my Junior year.

Now that HS track is over, I can tell everyone the secret. My sprint training workouts did not change on the track and no, it was not a growth spurt.

I stayed away from weights and plyometrics. I did body weight exercises like pullups and pushups to ensure I would not get too bulky for my body. But most importantly, the resistance bands training sealed the deal.

I felt like Usain Bolt the whole season. I was untouchable. I was dominating the competition by half a second in the 100 meter dash at the State meet. And in the 200. Catching guys from WAY back in the 4×100 relay.

As soon as I did the exercises I felt light and springy, almost as if I had taken off a weight vest I had worn my whole life.”

Go here for more details about his sprint training program.

Filed Under: Track

How to do squats the right way.

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Dennis Santos knows more about strength training then just about anyone I’ve ever come across. Plus he’s an excellent teacher.

I have posted 5 short videos where Dennis teaches Eric how do to squat exercises the right way. He also teaches how to prepare yourself for these exercises to avoid injury and get the most benefit out of them.

Here’s the link:
www.musclespeed.com/strength-training/how-to-do-squats

If you are doing any strength training, or want to do some strength training you should take a look at these videos.

Dennis is really good.

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Filed Under: Strength Training

New version of Run Faster Program released.

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Run Faster Speed Training Program

Run Faster Speed Training Program

We released an new version of the Run Faster Speed Training Program. The first thing you will notice is the new cover. Inside we have added 5 additional exercises for a total of 10. Two of these new exercises target the hip flexor muscles and the quadriceps. 1 additonal exercise for the hip extensors and 1 additional exercise for the hip adductors and the hip abductors.

This is a huge improvement over the very popular original Run Faster Program. These new exercises will give your sprinting muscles a real good workout for developing speed beyond what was experienced in the previous Run Faster program, which had proven to be very effective at increasing speed.

This also means we will be coming out shortly with a new Afterburner Video. The original Afterburner exercises are for the most part included in the new version.

Also released is the Run Faster Speed Training CD. The CD is a companion to the new Run Faster Speed Training manual. The CD will have videos showing exactly how to perform each exercise plus some additional resource material.

If you purchased the Run Faster Program in the past you will be able to get the Run Faster CD with all of the new exercises.

Filed Under: Speed Training, Speed Training Programs - Home

Speed Training Lessons – The Running Process

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In order to improve your running speed, it would be very helpful to understand the ‘Running Process’ and the muscles involved in each phase of the running process.

With the introduction of Speed Training Lessons – The Running Process, I have broken down the running process into 3 phases.

The Running Process consists of these three major phases:

1. The Push Phase
2. The Swing Phase
3. The Return or Pull Phase

Each phase of the running process uses a distinct set of muscles to propel the body forward. By focusing on each phase individually, you will learn which muscles are involved in sprinting and how to properly train them to gain the maximum speed possible from each set of muscles.

You will also see that muscles work as a group; in other words, a single muscle rarely does its job in isolation. This is important to understand in order to condition them in a similar manner as to how they are used when you are performing an athletic skill (and not as individual isolated muscles).

Since each phase is characterized by the specific muscles involved in that phase, it is more easily determined which muscles play a major role in sprinting and which muscles are not so important. By focusing your speed training on the primary muscles groups involved in sprinting you will more likely see significant increases in your sprint speed.

AthleticQuickness.com/speedtraininglessons.asp

Filed Under: Lessons in Speed Training