Increasing speed:Sport Specific

Andy_Massaro · 06-23-2007, 10:13 AM

I've found a running program,and a plyometric program

now my question is, how do I incorporate the running with the plyo's

the running program is 3 days.. and I don't know how many times a week to do the plyo's

can someone help me out?

**P-funk** · 06-23-2007, 11:11 AM

that is a loaded question with way to many variables to consider.

Witchblade · 06-23-2007, 11:48 AM

Quote:

Originally Posted by P-funk

that is a loaded question with way to many variables to consider.

=> post your program, your goals, and any additional related info (experience etc.).

Andy_Massaro · 06-23-2007, 05:09 PM

Day 1

Day 1 will be an endurance day tracked by distance. The distance you run will increase over the weeks. The weeks that maintain the same distance, you should be timing yourself, and you will beat your time every week. Here's a week by week breakdown:

+ Week 1 - 1 mile
+ Week 2 - 1 mile
+ Week 3 - 2 miles
+ Week 4 - 2 miles
+ Week 5 - 2 miles
+ Week 6 - 3 miles
+ Week 7 - 3 miles
+ Week 8 - 4 miles
+ Week 9 - 4 miles
+ Week 10 - 3 miles
+ Week 11 - 3 miles
+ Week 12 - 3 miles

Day 2

Day 2 is all about improving your sprinting speed. Distances will be kept the same; it's the time that you will be trying to increase. Have a partner or friend time how long each distance takes, and beat that time every week, whether it is by .5s or .05s.

Take enough time in between sprints to catch your breath and have full energy for the next sprint. Here's what day 2 looks like:

+ 100m - Beat time from previous week.
+ 80m - Beat time from previous week.
+ 60m - Beat time from previous week.
+ 50m - Beat time from previous week.
+ 50m - Beat time from previous week.
+ 40m - Beat time from previous week.
+ 40m - Beat time from previous week.
+ 40m - Beat time from previous week.
+ 40m - Beat time from previous week.

Day 3
Day 3 is another endurance day, more fun. This time we'll be going by time, as opposed to distance on day 1. Don't just walk or lightly jog for the time, you should be at a fast jog/run for the time. You should be beating your total distance covered each time you repeat the same time ran. Here's a week by week time list:

+ Week 1 - 30 minutes
+ Week 2 - 30 minutes
+ Week 3 - 35 minutes
+ Week 4 - 35 minutes
+ Week 5 - 35 minutes
+ Week 6 - 40 minutes
+ Week 7 - 40 minutes
+ Week 8 - 40 minutes
+ Week 9 - 40 minutes
+ Week 10 - 45 minutes
+ Week 11 - 45 minutes
+ Week 12 - 45 minutes

Day 4

Day 4 will be introduced Week 7, and will be very simple. You get the first 6 weeks to get into better shape if you haven't already. What you'll do is just run 2 miles, and you will beat your time each week. By Week 7, two miles should be a piece of cake, so don't complain.

thats the running and then the plyometric program goes like this:

1. Tuck Jumps. (2x6)
2. Rocket Jumps. (2x6)
3. Lunge Jumps. (2x6)
4. Line Hops. (2x8)
5. Skips For Height. (3x30 meters)
6. Skips For Distance. (3x30 meters)
7. Straight Leg Bounds. (3x30 meters)
8. Forward Weight Throws. (5)
9. Overhead Weight Throws. (5)

I play midfield so I need to have enough endurance to run up and down the field as well as have good speed to beat out defenders and explosiveness to explode out of my dodges

**Dale Mabry** · 06-24-2007, 11:46 AM

What sport do you play, soccer? That program wouldn't make you faster, it may get you in better aerobic condition, but that really shouldn't be what you are trying to do.

Assuming your season starts in 2 months, I would get in shape doing intervals, work on speed and deceleration, and train with some weights, working plyos in on the same days as the sprints, with low volume AFTER the sprints. I don't see any reason for you to sprint more than 60yds at a time, and most would think that is overkill.

Here is a good site, go here and try to put something together.

Football

Andy_Massaro · 06-24-2007, 01:15 PM

I play lacrosse and I need a combination of speed, endurance, and agility .. the reason for sprinting that long of a distance is because as a midfielder, I will alot of the time be carrying up the ball from defense to offense ( the lacrosse field is about 110 yds. )

I appreciate your suggestions though.. I don't really know where to start with all of this stuff..

and since I play lacrosse, my season doesnt start for another 9 months.. so I have some time

**Dale Mabry** · 06-24-2007, 01:26 PM

Just peeped a couple of sites and there really isn't that much lacrosse info. I will do some digging tonight.

Andy_Massaro · 06-24-2007, 01:52 PM

yeh i know, it sucks because theres a million football/soccer/baseball workouts but theres not much information on lacrosse.. I think it's because since the sport combines skills found in alot of different sports, it is hard to find a training program.

and after visiting the link in your post above, I have come to the conclusion that "complex training -utilizing a strength movement followed by a similar, explosive plyometric movement or utilizing a plyometric movement followed by a related strength movement." would be very beneficial to improving both my speed and power.And this is what I am looking for in a training program..

any research anyone has on complex training would be greatly appreciated

Duncans Donuts · 06-24-2007, 03:58 PM

Take Dale's advice, except for the plyos.

**Dale Mabry** · 06-24-2007, 06:41 PM

Quote:

Originally Posted by Andy_Massaro

yeh i know, it sucks because theres a million football/soccer/baseball workouts but theres not much information on lacrosse.. I think it's because since the sport combines skills found in alot of different sports, it is hard to find a training program.

and after visiting the link in your post above, I have come to the conclusion that "complex training -utilizing a strength movement followed by a similar, explosive plyometric movement or utilizing a plyometric movement followed by a related strength movement." would be very beneficial to improving both my speed and power.And this is what I am looking for in a training program..

any research anyone has on complex training would be greatly appreciated

You aren't ready for complexes yet if you haven't been doing plyos.

Quote:

Originally Posted by Duncans Donuts

Take Dale's advice, except for the plyos.

Andy_Massaro · 06-25-2007, 09:33 AM

Quote:

Originally Posted by Dale Mabry

What sport do you play, soccer? That program wouldn't make you faster, it may get you in better aerobic condition, but that really shouldn't be what you are trying to do.

Assuming your season starts in 2 months, I would get in shape doing intervals, work on speed and deceleration, and train with some weights, working plyos in on the same days as the sprints, with low volume AFTER the sprints. I don't see any reason for you to sprint more than 60yds at a time, and most would think that is overkill.

Here is a good site, go here and try to put something together.

Football

soo interval training emphasis on speed and deceleration incorporating weights into the mix

but no plyo's?

P.S. can you maybe guide me to a regiment that will bring explosive strength? I'm assuming I keep alot of compound movements with low reps performed at explosive speeds??

P.S.S. I've found a deceleration training program, ( Lacrosse: E-Lacrosse's The Latest Spin with Mike Spinner ) just wanted to see if you'd approve and if I should incorporate this into my training

**Dale Mabry** · 06-25-2007, 08:43 PM

Plyos are good, and some low level plyos would probably be good for you to improve stopping and change of direction. I think the program you posted is ok, but I am not a big fan of high rep sets for plyos. I would work strength and practice cutting and stopping. The best thing for improving deceleration is eccentric work.

**P-funk** · 06-25-2007, 09:02 PM

yea, learn how to decelerate and change direction. that is what I always teach first. That, how to land properly and the main thing....how to hit the athletic position.

06-23-2007, 10:13 AM	#1
Andy_Massaro Beginning body builder Join Date: Jul 2005 Location: CT Posts: 420 Photos: 3	Increasing speed:Sport Specific BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I've found a running program,and a plyometric program now my question is, how do I incorporate the running with the plyo's the running program is 3 days.. and I don't know how many times a week to do the plyo's can someone help me out?
	Myspace Journal "The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates "Better to do a little well, then a great deal badly." - Socrates

06-23-2007, 11:11 AM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,135	that is a loaded question with way to many variables to consider.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-23-2007, 05:09 PM	#4
Andy_Massaro Beginning body builder Join Date: Jul 2005 Location: CT Posts: 420 Photos: 3	Day 1 Day 1 will be an endurance day tracked by distance. The distance you run will increase over the weeks. The weeks that maintain the same distance, you should be timing yourself, and you will beat your time every week. Here's a week by week breakdown: + Week 1 - 1 mile + Week 2 - 1 mile + Week 3 - 2 miles + Week 4 - 2 miles + Week 5 - 2 miles + Week 6 - 3 miles + Week 7 - 3 miles + Week 8 - 4 miles + Week 9 - 4 miles + Week 10 - 3 miles + Week 11 - 3 miles + Week 12 - 3 miles Day 2 Day 2 is all about improving your sprinting speed. Distances will be kept the same; it's the time that you will be trying to increase. Have a partner or friend time how long each distance takes, and beat that time every week, whether it is by .5s or .05s. Take enough time in between sprints to catch your breath and have full energy for the next sprint. Here's what day 2 looks like: + 100m - Beat time from previous week. + 80m - Beat time from previous week. + 60m - Beat time from previous week. + 50m - Beat time from previous week. + 50m - Beat time from previous week. + 40m - Beat time from previous week. + 40m - Beat time from previous week. + 40m - Beat time from previous week. + 40m - Beat time from previous week. Day 3 Day 3 is another endurance day, more fun. This time we'll be going by time, as opposed to distance on day 1. Don't just walk or lightly jog for the time, you should be at a fast jog/run for the time. You should be beating your total distance covered each time you repeat the same time ran. Here's a week by week time list: + Week 1 - 30 minutes + Week 2 - 30 minutes + Week 3 - 35 minutes + Week 4 - 35 minutes + Week 5 - 35 minutes + Week 6 - 40 minutes + Week 7 - 40 minutes + Week 8 - 40 minutes + Week 9 - 40 minutes + Week 10 - 45 minutes + Week 11 - 45 minutes + Week 12 - 45 minutes Day 4 Day 4 will be introduced Week 7, and will be very simple. You get the first 6 weeks to get into better shape if you haven't already. What you'll do is just run 2 miles, and you will beat your time each week. By Week 7, two miles should be a piece of cake, so don't complain. thats the running and then the plyometric program goes like this: 1. Tuck Jumps. (2x6) 2. Rocket Jumps. (2x6) 3. Lunge Jumps. (2x6) 4. Line Hops. (2x8) 5. Skips For Height. (3x30 meters) 6. Skips For Distance. (3x30 meters) 7. Straight Leg Bounds. (3x30 meters) 8. Forward Weight Throws. (5) 9. Overhead Weight Throws. (5) I play midfield so I need to have enough endurance to run up and down the field as well as have good speed to beat out defenders and explosiveness to explode out of my dodges
	Myspace Journal "The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates "Better to do a little well, then a great deal badly." - Socrates

06-24-2007, 11:46 AM	#5
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	What sport do you play, soccer? That program wouldn't make you faster, it may get you in better aerobic condition, but that really shouldn't be what you are trying to do. Assuming your season starts in 2 months, I would get in shape doing intervals, work on speed and deceleration, and train with some weights, working plyos in on the same days as the sprints, with low volume AFTER the sprints. I don't see any reason for you to sprint more than 60yds at a time, and most would think that is overkill. Here is a good site, go here and try to put something together. Football
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

06-24-2007, 01:15 PM	#6
Andy_Massaro Beginning body builder Join Date: Jul 2005 Location: CT Posts: 420 Photos: 3	I play lacrosse and I need a combination of speed, endurance, and agility .. the reason for sprinting that long of a distance is because as a midfielder, I will alot of the time be carrying up the ball from defense to offense ( the lacrosse field is about 110 yds. ) I appreciate your suggestions though.. I don't really know where to start with all of this stuff.. and since I play lacrosse, my season doesnt start for another 9 months.. so I have some time
	Myspace Journal "The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates "Better to do a little well, then a great deal badly." - Socrates

06-24-2007, 01:26 PM	#7
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Just peeped a couple of sites and there really isn't that much lacrosse info. I will do some digging tonight.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

06-24-2007, 01:52 PM	#8
Andy_Massaro Beginning body builder Join Date: Jul 2005 Location: CT Posts: 420 Photos: 3	yeh i know, it sucks because theres a million football/soccer/baseball workouts but theres not much information on lacrosse.. I think it's because since the sport combines skills found in alot of different sports, it is hard to find a training program. and after visiting the link in your post above, I have come to the conclusion that "complex training -utilizing a strength movement followed by a similar, explosive plyometric movement or utilizing a plyometric movement followed by a related strength movement." would be very beneficial to improving both my speed and power.And this is what I am looking for in a training program.. any research anyone has on complex training would be greatly appreciated Last edited by Andy_Massaro : 06-24-2007 at 02:27 PM.
	Myspace Journal "The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates "Better to do a little well, then a great deal badly." - Socrates

06-24-2007, 03:58 PM	#9
Duncans Donuts smilin' happily Join Date: Jul 2004 Location: CA Posts: 2,634 Photos: 1	Take Dale's advice, except for the plyos.
	"..you are pretty much a fucktard and know dick shit about anything. Most of the time you ramble and don't make sense and when you do formulate a sentence, it still doesn't make sense." - Patrick Ward on Blooming Lotus

06-25-2007, 08:43 PM	#12
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Plyos are good, and some low level plyos would probably be good for you to improve stopping and change of direction. I think the program you posted is ok, but I am not a big fan of high rep sets for plyos. I would work strength and practice cutting and stopping. The best thing for improving deceleration is eccentric work.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

06-25-2007, 09:02 PM	#13
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,135	yea, learn how to decelerate and change direction. that is what I always teach first. That, how to land properly and the main thing....how to hit the athletic position.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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