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innovations in speed development
Examples of Anaerobic alactate power training Rest between reps: 2-3min Rest between sets: 6-8min Efforts: Vmax / submax: 95-100% Rest between reps: 2-4min Rest between sets: 6-10min Efforts: Vmax / submax: 95-100% Rest between reps: 2-3min Rest between sets: 8-12min Efforts: Vmax / submax: 92-98% Rest between reps: 5-8min Rest between sets: 8-12min Efforts: Vmax / submax: 92-98% Rest between reps: 10-15min Efforts: Vmax / submax: 90-95% Rest between reps: 2-4min
2-3 sets x (2-4 reps of flying 10-30m from 30m approach). 2-3 sets x (4-6 reps of starts / accelerations 20-40m) 2-3 sets x (4 reps of 40-60m dragging sled / Kg 5-10% of squat p.b. Last rep or set without resistance) 2-3 sets x (2-3 reps of 80-100m race modeling) 2-4 reps x 120-150m (instruction running 50 target / 50 cadence) Assistance running (towing) 2-3 reps of 60-80m
Efforts: (speed surplus) over 100%
Rest between reps: 8-15min Rest between sets: 18-22min Efforts: 80-90% Rest between reps: 2min Rest between sets: 15-22min Efforts: 90-95% Rest between reps: 20-25min Efforts: 85-90%
1-2 sets x (350+300+250m or 200+300+200)
Rest between reps: 8-15min
Rest between sets: 18-22min
Efforts: 80-90% 1-2 sets x (200+300+200) 2-3 sets x (200+200m) 1 set x (500+400+300m)
Examples of Anaerobic lactate capacity training
2-4 stes x (6 x 60-120m) "shuttle run"
Rest between reps: 15-60sec
Rest between sets: 4-8min
Efforts: 65-85%
1 set x (6-8 x 200m)
Rest between reps: 2min
Efforts: 65-85%
1 set x (6 x 300m)
Rest between reps: 2min
Efforts: 65-85%
2 sets x (550+350+550m)
Rest between reps: pulse rate drop 20-30%
Rest between sets: pulse drop at 120bpm
Efforts: 60-75% inertia run: 50m fast / 50m cruise
1 set x (550+450+350+250+150m)
Rest between reps: 4min / 3min / 2min / 1min
Efforts: 65-85%
