Morris County NJ Sports Conditioning Trainer Unveils His Maximum Speed Training Method!

May 21, 2011 - PRLog -- By Jose Fuentes/Copywriter/***D-S.C.S.C/M.S.

First of all when training for maximum speed performance  make sure that  the exercises you're performing  match your fitness and sports goals. Therefore, keep in mind the principle of specificity of training. Your exercise choices should stimulate the movement patterns of your sport.Stop training like a bodybuilder or power lifter!.
Research supports the idea that explosive (speed and strength) exercises builds athletic power, but does a better job of that when combined with other types of training. Both cross-sectional and longitudinal data suggest that in order to maximize strength, power and speed of movement, a combination of heavy and light explosive exercise provides superior results than either training style alone.
Further evidence suggests that in order to maximize power output or speed of movement, the first phase of training should focus on increasing maximum strength and building a strong foundation and the second phase is devoted to power and speed training. My 8-week summer training program designed to increase power and speed, may have the first two weeks  consisting primarily of heavy to moderate  strength training. The next three weeks would consist of a combination of heavy and high power explosive exercise training, and the final week would be devoted to high power movements on multiple planes of motion.

Explosive Exercises
Standard explosive exercises use large muscles movements such as squats, power cleans, weighted or unweighted vertical jumps, heavy ball throws or even hill sprinting. Smaller muscle exercises like bench presses or push ups can also be used to build power, but will limit the overall results to those muscle groups.

Bottom Line on Explosive Exercise Training

Explosive (strength plus speed) exercises can improve physical performance during many fast paced sports, and may reduce and athlete's risk of injury during activities that involve high power outputs with quick acceleration, such as most racket and field sports.
Speed and Power are the bread and butter of most sports. There are so many get quick 'quick' schemes out there for speed training it gets harder to tell what really works. Here is Athletes' Acceleration's very own structured Speed/Power day workout.

I. Dynamic Warm-up

5-10 minute warm-up
Loose skip
Hurdle pushup
Backwards loose skip
Double leg plow
Side shuffle
Leg circles
Side shuffle
Lunge w/ twist
Leg swings (front & lateral)
Skips for height
II. Speed Drills

A-skip
A-run
Backwards run
Fast leg
Accelerations 4x30m
III. Speed Workout
Acceleration Workout
3x 25 meters – push up (down position) start
3x 25 meters – push up (up position) start
3x 25 meters – seated (facing) 'forward' start
3x 25 meters – seated (facing) 'backwards' start
IV. Plyometrics

5 Double leg hops 4x6
Single leg bounds 3x6 each
Running alternating bounds 3x8
V. Weight Training

Hang Cleans 5x3
Deadlifts 4x4
Step-ups 4x4
Dumbbell Snatch 5x3
VI. Core Training
Stabilization - static (hold each position 45 seconds - repeat 3 times)
Swedish Abs:
Plank position
Side plank (on right side)
Side plank (on left side)
Bridge position
VII. Active Warm Down

All 2x 20 meters
High knee walk
Lunge w/ hamstring
Lateral lunge
Spiderman
Inch worm

# # #

Jose Fuentes/Master Trainer
President Of Shapes R In LLC Founded On April 2003.
With Over 1000 success stories and life styles changed documented. His clients claimed he is a champion in getting results!
www.shapesrin.com
www.demolitionmachines.net