Sample Speed Session November 2012
In this video shot in early November 2012, I talk through the running part of a short speed session, for a 21 year old athlete with a training age of 4-5 years, who specialises in the 200m and 400m. Prior to beginning the running part of the session we had performed a dynamic warm up and around 20 multiple jumps to prime the nervous system.nnThis specific session blends CE & SDE exercises to develop technique and specific strength for the start and acceleration as well as introducing the athlete to the elements of upright high speed running. It starts out with a complex of 2x(20m sled pull [2min] 15m resisted roll over start [2min] 20m roll over start). We then move onto 2x10m push up starts to practice reacting to the gyn and finish with 2x(20m easy, 20m fast, 20m easy), with 5min rest between reps, to work on our high speed running. Total session volume is around 250m if you count the sled pulls. Runs were filmed on my iPhone 5 and analysed with ubersense (www.ubersense.com) slow motion video analysis software. Following this we then performed around 12 sets of maximal and special strength exercises in the gym consisting of stagger squats, power cleans, TRX Single Leg Squats and step ups. We finished the session with around 6min of core work for the trunk and 5min of stretching for the quads, hip flexors and glutes. Overall the session lasted around 2 hours from start to finish. IF YOU MAXIMISE THE WINDOW YOU CAN READ THE TEXT COMMENTARY!
- Uploaded by: Tom Crick
- Uploaded: 01.12.2012
- Views: 1114
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