Thread: Training for speed and explosion

1) Rehab the pulled groin! Are you doing soft tissue work on the adductor muscles? Are you fixing hip flexion patterns? Are you then progressing to re-teaching landing, deceleration and cutting mechanics?

2) Total body program 3x's a weej with speed work on the lifting days week and tempo work on in between days.

patrick

I am rehabing it indeed parick

I am doing exercises like the bridge, the clam, various stretch exercises and on leg day I use the adductor machine on as high a weight I can without pain (atm like 15kgs)

the physiotherapist gave me an all clear for simple extension, press and curl movements at the gym. I can also run in a straight line, or even with turns as long as they arent sharp twists, and was even advised to run and sprint to help get my legs back in shape.

total body programmes like this one?:
Bodybuilding.com - Astounding Three Day Workout For Mass!

What sort of speed work? just sprints, HIIT etc?

and what's tempo work if i may ask

get off the adductor machine!!!

Read this article I wrote and that should help you out to set up your training program.

Tempo runs are moderate paced runs for an interval of time followed by a rest interval. Like moderate paced interval training, to help us work on (a) good running techique and (b) develop work capacity without doing long/slow distance running which is different mechanics than sprinting.

For example, you may stride out 100m, and then walk back or you may opt to perform core exercises as "active rest", like planking, bridging, etc...and then stride out another 100m.

Patrick

okay well i'll be doing my legs in a couple of hours, but usually after a leg workout i'm pretty wasted, and last time i even fell walking down a hill.

Do you suggest I do more, or do the same and wait a while before doing speed work, or should i do speed work before??
Will lifting heavy 6-8 reps affect speed?

Did you read the article?

Ideally you would do speed work in the AM and strength work in the PM. If that can't be done, warm up, speed work, train. The volume of everything should be low enough that they fit together so that you aren't excessively sore. Which leads me to my next question - what are you doing in your current training program?

patrick

I'm reading it right now but I've never done anything of the sort and I'm finding it quite hard to grasp, but I'm getting there

My current programme is:
Squats: 3 x 6-8
Calf Raises: 3 x 15-20
Deadlifts: 3 x 8-10
Leg Curls: 3 x 8-10
Leg Extensions: 3 x 8-10