Thread: Increase Speed

HIT cardio would be a good place to start, being as you would probably lose some weight as well as push yourself harder and harder while training.... perhaps someone has a good link explaining HIT training...

what is hit

and will it help increase my speed

plyometrics
explosive lifts (ie speed training in order to fire type IIb muscle fibers)
olympic lifts (cleans, snatchs, high pulls)

P-Funk, those things will help with acceleration and deceleration... but I don't see those really making a difference in actual SPEED... but who knows, maybe that's what he means by speed...

I mean By speed like 40 yard dash and 100 yard dash like speed in football

those lifts will most defenitly give him running speed. First of all olympic lifts all originate form the hips. Second of all you will be training for power which is going to increase the speed at which you complete a task........like running the 40. Most college strength coaches will train there players with olympic lifts for this reason. IF you trainn yourself to be explosive and can recruit maximum amounts of type IIb fibers then your speed will increase. Also, acceleration plays a big part in speed, especially in football.

I should have known he was talking about short distance acceleration... anyone who's his size and not solid wouldn't exactly be training for cross country running...

SO youre making Jokes about me

I dont take that very kindly I thought youre supposed to be here for help and incoragement not to make me feel even worse about my appearance

whoah dude, no jokes intended, ESPECIALLY in football, your physique is necessary, you're size helps you generate force... I would rather be large and powerful than skin and bone, running 10 miles a day....

Yes I know my size is good at my age for football But I need to be faster if I plan on competing at the higher levels I was out of football this year with a dislocated shoulder that I got during conditong while we were running on a track

also P-funk what are snatchs and high pulls like how do you do them and how do I train IIb muscle fibers

Drop dead weight, and practice sprints along with some torturous leg workouts.

Originally posted by Antdan
also P-funk what are snatchs and high pulls like how do you do them and how do I train IIb muscle fibers

I could sit here all day and try and explain the form of the olymppic lifts and you could even go on exrx.net to look at the picsures but I honestly belive that it wont help. These lift are dangerous if the form is not good, so starting light and having someone there to coach you through every small step and nuance is key. I would say, before you try to do these on your own seek out a knowlagable person to give you pointers and watch your form.

There are however, other ways to trian your type IIb fibers and work on your explosiveness. Here are some examples of things you can do right now:

1. Stop squats- I really like these because not only can they really help your form for squats but they are great for working on explosiveness out ofthe hole. Basically, you just squat down, and I mean all the way down (ass to the grass.......parallel or lower if your form permits). Then you pause in the hole (stop) and sit there for a four count (it takes about four seconds to recoil kinetic energy). Then you exlpode up. The repeat.

2. Box squats- Simialiar to stop squats except you set a bench underneath you and you squat down and touch your butt to the bench. Actually pause and sit on the bench but STAY TENSE!!!!! Don't relaxe everything because the last thing you want to do is relax your spine for a four count and then try and explode up......the comprossion on the relazed spine will not be good.

3. Body weight jump squats- either place your hands behind your head or over your head and jump up as high as you can. Then when you land go down into a squat position (heels on the ground, just like a squat) and pause, so that you store dynamic energy, and the explode up into a jump again, turning that dynamoc energy into kinetic energy.

4. Any other plyos you can think of will be good......hops, hop lunges, box jumps, depth jumps, stadium jump etc....

Yes you want speen in your legs but don't neglect upper body speed and upper body rate of force production as it is very important for footbal (thinnk blocking, tackling, stiff arming). So here are some ideas for upper body explosiveness:

1. Speed benching- Havve a freind time you with a stop watch and put a light weight on the bar (maybe 60% of your 1rep max) and bench press it as fast as you can for 15sec straight and see how many reps you got. THen rest for 60sec and do it again. Try doing 8-10sets of that.

2. Another speed benching idea- Put a light weight on the bar (maybe 60% of your 1 RM again). Un-rack the weight and bang out 3 quick reps as fast as you can. Rack the weight and rest 10sec, then do it again. Try doing 10-12 sets of that.

Make sure you time yourself on those because the timing is everything!!!

Some other things to consider with regard to upperbodt training and football:

-bech press is good, bench press is fun....bench press takes place in the transverse plane...most movements in foorball take plave in the sagital plane!!!!! Think about when you are blocking someone, you don't block with you elbows out and pushing straght ahead form the middle of you chest, right (at least I hope not...lol). In football you are more lickley to throw a block with your elbows in and your hands coming more from your side (lower chest/upper hips region) so sagital plane exercises are important.....Try doing explosive neutral grip dumbell bench presses (the speed stuff is good) with your elbows into your body. Close grip bench press and even reverse grip bench press will also work well in strengthing your sagital plane.

-Make suer you work on applying force with unstable objects behind you. The bench is great but when you are on the field and trying to tacke someone there is not thise fixed base of supprot that you can use to absorb recaction forces (like the bench) when you are trying to hit some one. SO do things like chest presses standing with cables and make sure you stand completly straight up becuase the more you lean forward the less reactio force will be on your body because gravity will be assisting you in your force application. Also bench pressing with dumbells on the sqiss ball is good for this. Try doing those speed drills with dumbells on the swiss ball and see what happens and rememer to do them with a neutral grip and reverse grip (even with the dumbells) as well as the conventional bench press grip.


Hope that helps

peace,
patrick

Thanks Ill try these I already do one of them Box squat

p-funk has you covered man explosive lifts will definitely increase your 40 speed. Also just sprinting will help as well, form is a huge deal especially right off the line. Getting the jump right will increase your time by around .2 which is a big deal.

Also if I loose a little fat will help and Im gonna wear leg weights when sprinting

The best squats for speed. Jefferson Squats . Isolates the ham's and glutes very well... Look them up.

I'll fill in for Vanity.

Ahh yes, the Thomas Jefferson squat

I saw some atricles it says put the bar between your legs and one hand at top and one hand at bottm and stand up

I wouldn't wear leg weight when srpinting. Our hip flexors are built to lift the dead weight of our legs when walking or running. So, as you legs grow the strength of your hip flexors will naturally increase. Adding weight might not be the best idea here, not to mention the possability of lower back pain form the increase in pelvic movement to over compensate for the added weight the hip flexors need to lift......just my opinion.

I want use them when I sprint

hey, I just gave you my opinion. If you want to use them go ahead but I am just saying that I think it is a bad idea and you could end up hurting your lower back. I know plenty of people that have tried running with ankle weights on and have come back the next day to tell me that there lower back is screaming. Do as you wish.

Here are a few links that should help
http://www.bodybuilding.com/fun/schultz4.htm
http://www.bodybuilding.com/fun/ss13.htm

Heres a sample routine for speed and strength

Monday
Snatch - 3x6
Squat - 5x5
Straight legged dead lift - 3x5
1 leg alternating curls - 3x8
Seated calf raises - 3x8
Ab/Ad machine - 3x8

Tuesday:
Dumbbell bench press - 3x10
Dumbbell military press - 3x8
Pull downs - 3x8
Bicep curls - 3x8
Triceps extensions - 3x8
Forearm curls - 3x8

Thursday:
Power clean "pulls" - 3x6
Squat - 3x8
Power Shrugs - 2x6
Good mornings - 3x8
Ab/Ad machine - 3x8
Seated calf raises - 3x8

Friday:
Bench pull - 5x5 (Like T-Bar rows but by lying on a bench with a barbell underneath.)
Dumbbell push press - 3x8
Dumbbell bench press - 3x8
Bicep curls - 3x8
Forearm curls - 3x8

plyometrics

Thanks thoose links really are what I was looking for

plyometrics helped when i was in highschool and i was your size

also running downhill

and the lifting

if you diet and lose some weight u will se some SOME gains