Your Potential For Max Speed

In many sports, speed is the name of the game. Often times however, many athletes are pulling up lame and injuring themselves during training or they burnout and see little results across their programming. Much of this can be attributed to lack of developing the athlete’s functional capacity for high intensity sprinting/training. This would contribute to high muscular fatigue and after the acute increase of development, a gradual decrease in both speed and motor function which is detrimental to the competitive state.

Work capacity is solely dependent on metabolic energy supply. Any special conditioning should be developed with the goal of increasing this capacity in the specific muscle regimes to a higher level than is actually needed for your sport. If you immediately introduce high velocity workloads to your system, you will quickly run out of your available metabolic energy supply leading to the stagnation, fatigue, and means to realize your potential for maximum speed.

of capillaries/mitochondria must be developed in the specific muscle regimes used in your sport. This is necessary to precede high velocity training volumes because the nature of these high velocity workloads will cause the thickening of artery walls (dystrophy of chamber) and reduction in oxidative capacity due to the reduction of mitochondrion. So based off these characteristics of high velocity training, a surplus beyond what is needed of the former will allow for much less undue fatigue.

Much of the training methods used to develop this particular capacity include: Long duration work below Anaerobic threshold (sled drags, jogging, low intensity med ball circuits), Tempo work (squats, push ups, inverted rows),

When starting a macrocycle, optimal levels of cardiac chamber volume, slow twitch muscle function, and density

and low intensity plyometrics (jumping rope, low hurdle hops, low intensity jumps). All while maintaining other capacities.

Development of these capacities should take place furthest away from the competitive stage. Once you reach a transmutation block, the gradual increase of more specific and high velocity work will allow for a constant improvement of this capacity and will be realized beyond previous levels at the end of the stage leading into competition.